Weekly Vlog: SEE, HEAR, FEEL
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- เผยแพร่เมื่อ 2 เม.ย. 2024
- I want to introduce you to a lovely mindfulness meditation practice. I learned it in a training session for leaders by the Xchange Group. This method is called the Unified Mindfulness approach to meditation. It’s very widespread, used by Harvard, Carnegie Mellon, and other universities that do research on the benefits of meditation.
There are many approaches to meditation, but Unified Mindfulness revolutionized my experience. It’s the one and only approach that I find I can use as I move through the day-as I drive my kids around, make my bed, and just experience life.
It was created by a man named Shinzen Young. Here’s what he says about himself: “I’m a Jewish-American Buddhist-informed mindfulness teacher who got turned on to comparative mysticism by an Irish-Catholic priest and who has developed a Burmese-Japanese fusion practice inspired by the spirit of quantified science” I love this guy! He is co-director of the Science Enhanced Mindful Awareness Lab at the University of Arizona. He’s a mathematician and scientist, and, basically, he endeavored to distill mindfulness into its mathematical elements.
Young says there are three units of experience: what we see, what we hear, and what we feel. Each of those three can be outward-oriented or inward-oriented.
So for example, “see-out” is something you experience visually, like a sunset. “See-in” is when you have an image in your mind, perhaps something you are remembering. You might imagine a beach, for example.
“Hear-out” is what you hear around you. “Hear-in” is your internal monologue or a conversation you imagine. “Feel-out” is any of the sensations, from a taste on your tongue to the feel of your feet on the floor. “Feel-in” is emotional. Tightness in your belly, joy in your heart-any sort of emotion.
To do the meditation, you notice what happens to you and around you, and label it, as see, hear, or feel. You can also note whether it is inward or outward. In the vlog, I do a brief session to demonstrate, labeling as I go, and then explain what I’m labeling.
For example, as I was staring into the camera, I saw the color of my burgundy jacket in the lens-I labeled that “see-out.” Then I heard the sounds in my room and labeled them “hear-out.” My ankles and feet hurt, so I labeled that “feel-out.” Then I had thoughts of how watchers would respond to this meditation and labeled that as “feel-in.”
I enjoy this practice immensely. It’s fascinating to be pulled into the present moment, whatever you are doing.
Meditation increases happiness, clarity of thought, sensory awareness, and the ability to be present. If you go to unifiedmindfulness.com, there’s a free online course you can take on this method.
Much of what we do in Bright Line Eating is finding new ways to engage with the present moment. When we stop eating sugar and flour and limit eating occasions, we create space between meals where life shows up. How do we engage with those moments? Mindfulness meditation gives you the agency to choose your response to that moment.
Unified Mindfulness is a lovely way to interact with the present moment. It’s a new tool you can use, if you wish. It’s working for me, and now I’m passing it on to you.
FOR THIS VLOG, PODCASTS, TRANSCRIPTS-and MORE: ble.life/v9AJJS
I loved this idea of see, hear and feel. It's true when we are not using food as a coping mechanism we need a new way to engage with reality around us.
Wow! I'm a BLE-er who has gone through Unified Mindfulness' whole training program! As a UM trainer it's great to see SHF represented here. What a small world 😳 🥰
One note- the standard technique would use the most basic labels "see" "hear" or "feel" without in/out. Definitely recommend the CORE training!
@@adj2115 Wonderful! Glad to see you here 🥰🥰
love that, we called it zen meditation, which may have been the tradition shinzen learnt it from. Love that he's 80 and still teaching. BH. Thanks for sharing.
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Great way to be in the moment for sure! Going to try this.
We hope you like it! 🧡🧡
in my tradition we simply label it thinking... one taste for all
I just need to talk to Jesus and listen to what he has to tell me.
This meditation technique is so good. It really helps me to sleep as well.
But one thing I dont understand, is why Susan Pierce Thompson doesnt have a dishwasher 😀
I have always done this differently:
Rather than labelling what I see here or feel, I intentionally see , hear, and feel. And, I call it 3-2-1.
Notice three things you can see. Notice three things you can hear. Notice three things you can feel.
Then, notice two things you can see, two things you can hear, and two things you can feel.
And finally, notice one thing you can see, one thing you can hear, and one thing you can feel.
Thank you for sharing 👍😄
I think the difference is noticing stuff outside of yourself and then inside of yourself.
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