Sitting With Things(Animation)

You never know what you'll be sitting with, on the cushion or off.    The idea with being mindful is to simply appreciate what you are feeling, whether it's big or a lot or nothing at all.
Just because it exists.

sitting with a big thing

sitting with many things

sitting with a small thing

sitting with another thing

sitting with no thing

Walking Meditation

Walking meditation is a slow, pay attention to each step, to each 'thing' that arises practice.  This is often what I have observed during walking meditation.

©Deb Koffman

Notice This

The practice of noticing what's happening emotionally, mentally, visually, kinesthetically, auditorily helps me to stay present.  

Sit With It All

Feelings come and go.  On the cushion and in life.   How can we let them go, not get caught in them, just observe them?

Cupcake Meditator

Mindfulness is about paying attention to the choices we make.  Without judging them.  Just being aware.

Map Of The Territory

That's the thing about life...we are on this journey, no where to go, yet we keep going

somewhere...we hit up against obstacles, the unknown, opportunities.  We fall into no big deal places, easy places, great places.  We feel bold sometimes, insecure other times.

©Deb Koffman
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Sitting With Confusion

Mindfulness is sitting with things.  As they are.  Without doing anything about them.  Just noticing.  Just feeling.

Sitting With Cake

Mindfulness is sitting with things.  As they are.  Without doing anything about them.  Just noticing.  Just feeling.

©Deb Koffman
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Sitting With Things

Mindfulness is simply sitting with things.  And feeling what that feels like in your body.  Sitting with big things feel different than sitting with small things and sitting with nothing feels different than sitting with lots of things. 

©Deb Koffman
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What do I do with it?

This series is about choices.  For every thought, feeling, circumstance, we can choose how to respond. Mindfulness is about noticing the choices we make.  I get a  physical pain, I lose my job, someone criticizes me, my anxiety is overwhelming, the doctor gives me not so great news, what do I DO with IT?

I could just notice it.

I could deny it.

I could judge it.

I could pretend IT's not there.

I could try to get rid of it.

I could exaggerate it.

I could be kind to it.

I could prefer IT be something else.

I could imagine it differently.

I could repeat it.

I could feel it.

I could give it some space.

I could tell a story about it.

I could tell a different story about it.

I could just love it.

I could let it go.

Collected Moments

Each moment is precious.  Each one contributes to the whole of our lives, defining who we are.

©Deb Koffman
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Walking A Fine Line

Mindfulness is about paying attention to where I am, what's under my feet, how that feels.

©Deb Koffman

Observing Fear

©Deb Koffman

Wicker Chair Story

Mindfulness is simply experiencing the chair, the person, the back pain, the loneliness, without the commentary.

©Deb Koffman

This is the animated version.

Breathing Meditation

I have been practicing just focusing on my breath during sitting meditation practice.  This is a version of what happens on the cushion.  Having a technique, a 'rule' to follow, helps ground me and bring me present.

©Deb Koffman

Drop The Storyline (scribble)

In practicing mindful awareness, noticing the stories we tell ourselves matters.  When we let go of making up our stories, we can see and feel what's really here.  We can just simply experience the thing without adding to it.

©Deb Koffman

Rain Is Just Rain

When I accept things as they are I have a choice how to respond to them.  Rain is just rain.  It's not good or bad.   I may be disappointed that the picnic isnt happening outside, but maybe I will be creative and choose to have a picnic on the floor inside or go to the movies, or paint a picture, write a poem, dance in the puddles or consider a zillion other things to do because it's raining.  or just appreciate watching and listening to the rain.

© Deb Koffman

Sun Is Just Sun

Mindfulness is accepting whatever is happening.  Without judging it as good or bad, wrong or right.  Just is.  Sun is just sun.  Rain is just rain.  Loneliness, fear, war, cancer, marriage, just is.  I can respond in many, many ways to what is. 

©Deb Koffman

Just A Moment

Each moment is precious.  Worth noticing, worth experiencing.

Cardboard Construction ©Deb Koffman

Love It All

Mindfulness is about practicing loving all of our feelings.  Even the ones we think aren't worth loving.  There is wisdom in each and every one.

©Deb Koffman

Watching A Leaf Blow By

Mindfulness is about paying attention to one thing at a time.

© Deb Koffman

Worry, Panic, Breathe, Relax

Mindfulness is about being aware of your feelings and behavior.  When you're aware, you have a choice.

©Deb Koffman

What's Happening Now

Mindfulness is about paying attention to what's happening now.  We so often are looking at what could happen or what didn't happen or what we think should happen.  Staying focused on what we are experiencing in this very moment is a practice in being present.

©Deb Koffman

Breathing In Breathing Out

Mindfulness is about staying present.  In sitting meditation, one of the techniques for practicing staying present, is to focus on your breath.  Just inhaling, exhaling.  Coming back to the breath allows whatever else is calling your attention to fall away.

Noticing Feelings

Mindfulness is about noticing feelings.  Letting them be.  Letting go of judgment.  Naming them. Watching them change.

Noticing Lots Of Things

Mindfulness is about noticing what you notice.  Colors, shapes, patterns, movement...

©Deb Koffman

Mind Scribbles

Mindfulness is about noticing what goes on in your mind.  Images, thoughts, feelings, sensations.

You Are Now Here

Mindfulness is about noticing where you are.  Moment to moment.

©Deb Koffman

Craving

Mindfulness is paying attention to what you are craving.  You don't have to do anything about  it.  Just notice the craving.   

And then label it 'craving'.

Search For A Resourceful State

Mindfulness is paying attention to what you are feeling.  Moment to moment.

©Deb Koffman