Lately I’ve been using the image of an empty cup to find a more peaceful state of mind.
One of the most peaceful, meditative states is when you’re just open to noticing what’s around you and happening in the present moment. You’re just receiving the world around you (yourself included), soaking in the light, colors, shapes, sounds, touch sensations, just noticing.
When you’re completely open to noticing this moment, it can be amazing — you notice things you wouldn’t have if you were in your normal dream state, you start to appreciate little details of everything around you. Most of us miss this almost all of the time. We all walk around in a trance, thinking about what we need to do, spinning stories about what’s happening.
Here’s the thing: if our minds are full of thoughts and stories already, we actually can’t notice the present moment. We can’t see what’s all around us, when we’re caught up in our normal dreamlike state.
You can’t fill a cup up with the present moment, when it’s already full.
So I have been practicing emptying out my cup.
I notice that I have an emotional state or story that has filled my mind and is blocking me from noticing what’s in front of me.
I let all of that flow out of the cup of my mind.
And then I soak in the present moment, noticing the physical sensations of everything around me. Noticing my body and how it feels. Noticing what’s flowing through my mind.
Then, of course, I get caught up in my thoughts again. When I notice this, I empty my cup. I soak in the moment. Then once again, I get caught up, I empty my cup, I soak in the moment.
Over and over, I empty my cup. And that leaves me open to whatever is happening right now, the wonder-filled beauty and joy of the emerging moment.
Relax Into the Moment
You might be surprised how often we’re resisting life.
If you assess your body right now, I bet you can find some kind of tension or tightness. For me, it’s often in my chest, but sometimes it’s in my jaw, face, neck or shoulders.
Where does this tightness come from? We’re struggling against something — perhaps we’re irritated by someone, frustrated by something, stressed or overwhelmed by all we have to do, or just don’t like whatever it is we’re faced with. This causes a resistance, a hardening or tightening. Everyone does it, most of the day.
It’s normal, but it causes unhappiness, an aversion to the present moment, struggles with other people or ourselves, struggles with the task we’re faced with. What I’ve found useful is the idea of relaxing into the moment.
Try this:
Notice where the tension is in your body right now.
Notice what you’re tightening against — it might be someone else, or whatever it is you’re faced with.
Relax the tightness. Just let yourself melt.
Face the same situation, but with a relaxed, friendly attitude.
And repeat as often as you can remember, throughout the day. Just use the phrase “relax into the moment” to remind yourself.
What this does is helps us to face the day with less tension and greater contentment. We struggle less with how other people are, and instead might open our hearts to them and see that they, like us, are struggling and want to be happy.
Daily Tasks
We all suffer, every day: worry, procrastination, anxiety, feeling overwhelmed, irritated, angry, frustrated, wishing things were different, comparing ourselves to others, worried we’re missing out, wishing other people would be different, feeling offended, loneliness, fear of failure, not wanting to do something, wishing we had less fat or bigger boobs or bigger muscles, angry at being controlled, wanting to find the perfect someone, wishing our partner was more perfect, stressed about finances, not wanting to think about problems, not knowing how to fix things, uncertain about choices, rushing from one task to the next, not liking our jobs.
And yet, these problems are self-created.
They’re real, but our tricky minds have created them. The problems are in our heads, created by some ideal/fantasy/expectation of how we wished the world would be, or hope it will be but fear it won’t be. It exists in our heads.
Try this, for a minute: let all of that go for a moment, and just pay attention to the physical things around you right now. Your body, the light, sounds, the thing you’re sitting on, the things moving or sitting still around you. Don’t judge them against what they should be, but just observe what they actually are.
See this moment as it is, without all the things you’re worried/frustrated/angry about. Let go of all of those things, and just see this moment.
It is perfect, as it is.
Accept this moment. Cherish it. This is real, and it is wonderful. You can go back to worrying about everything else in a moment.
We might face a task with less resistance, and instead do it with a smile. We might just notice the physical space around us and start to appreciate it for the unique gift that it is. And in the end, we’re changing our mode of being from one of struggle and resistance to one of peace and gratitude.