The Little Book of Being: Practices and Guidance for Uncovering Your Natural Awareness

by Diana Winston

Overview

A practical guide for experiencing natural awareness—an effortless and spacious state of resting in the depth of our being.

Do you recall, as a child, being enthralled by a drifting cloud, a rain-soaked leaf, a wandering ladybug? Or suddenly having a sense of timelessness, contentment, and ease? If so, then you've already had a taste of natural awareness.

Known and revered in many traditions as a complement to focused mindfulness training, natural awareness transcends even these wondrous childhood moments. Some describe it as a profound "awareness of awareness"—an effortless, boundless state of resting in the depth of our being.

For those new to meditation and experienced meditators alike, these 72 "mini-chapters" guide you on an in-depth odyssey into natural awareness, illuminated by many simple and enjoyable insights and exercises. The Little Book of Being invites you to explore: The spectrum of awareness practices, from focused mindfulness to flexible mindfulness to natural awareness

• How classical mindfulness and effortless natural awareness enrich and shape each other, and how to practice both

• Three ways to move into natural awareness—relaxing effort, broadening awareness, and dropping objects

• A treasury of "glimpse practices" to spark natural awareness anytime, in just a few moments

• How to bring this way of "simply being" into your daily life, into your connection with others, and into the world

"At first natural awareness may seem far away, just a whisper, but then it will begin to grow and expand and permeate aspects of living. Over time we may feel more peace, more connection to ourselves. We may find ourselves taking life a bit more lightly. We may feel a sense of relaxed ‘beingness’ throughout the day, and when we do get caught in our dramas, we may find ourselves moving out of them quicker than we imagined we could." —Diana Winston

Product Details

ISBN-13:	9781683642176
Publisher:	Sounds True
Publication date:	03/05/2019
Pages:	248
Sales rank:	416,274
Product dimensions:	5.30(w) x 7.90(h) x 1.00(d)

About the Author

Diana Winston is the director of Mindfulness Education at UCLA Semel Institute’s Mindful Awareness Research Center (MARC) and the coauthor, with Dr. Susan Smalley, of Fully Present: The Science, Art, and Practice of Mindfulness (DaCapo, 2010). She is a well-known teacher and speaker who brings mindful awareness practices to the general public to promote health and well-being. Called by the LA Times "one of the nation’s best-known teachers of mindfulness," she has taught mindfulness since 1993 in a variety of settings, including hospitals, universities, corporations, nonprofits, schools in the US and Asia, and online. She developed the evidence-based Mindful Awareness Practices (MAPS) curriculum and the Training in Mindfulness Facilitation, which trains mindfulness teachers worldwide.

Her work has been mentioned or she has been quoted in the New York Times; O, The Oprah Magazine; Newsweek; the Los Angeles Times; Allure; Women’s Health; and in a variety of magazines, books, and journals. She is also the author of Wide Awake: A Buddhist Guide for Teens (Perigee Books, 2003) and the audio program Mindful Meditations, and has published numerous articles on mindfulness. Diana is a member of the Teacher's Council at Spirit Rock Meditation Center in Northern California. She has been practicing mindfulness meditation since 1989, including a year as a Buddhist nun in Burma. Currently, Diana’s most challenging and rewarding practice involves trying to mindfully parent an eight-year-old. She lives in Los Angeles.

For more information, visit dianawinston.com and marc.ucla.edu.

Table of Contents

Introduction 1

How to Use the Glimpse Practices 9

Part I Foundations: Understanding Natural Awareness

1 What Is Natural Awareness? 12

2 What Makes Natural Awareness Natural? 15

Glimpse Practice: Recollection 17

3 Why Is Natural Awareness So Hard to Find? 18

4 What's In It for Me? 20

5 Um, What Is Meditation? 23

Glimpse Practice: Ask Yourself… 26

6 But What About Regular Old Mindfulness Practice? 27

7 The Spectrum of Awareness Practices 29

8 Did I Say, "No Hierarchy"? 34

Glimpse Practice: Reminder Phrases 36

9 The Science of Natural Awareness Practice 37

10 Natural Awareness in Light of Religion 39

11 The Multifaceted Diamond 42

Glimpse Practice: A Quote 44

12 Developing a Natural Awareness Practice 45

13 Living from Natural Awareness 48

14 A Caveat: Don't Be a Bliss Ninny 50

Glimpse Practice Bank of a River Analogy 53

Part II Techniques: Meditating with Natural Awareness

15 Medication Practice Basics 56

16 Clarifying and Setting Intentions 59

Glimpse Practice: Ask Yourself… 61

17 Classical Mindfulness Meditation: Focused Awareness Practice 62

18 Classical Mindfulness Meditation Expanded: Flexible Awareness Practice 65

Glimpse Practice: Back-Body Awareness 67

19 Classical Mindfulness Meditation Expanded Further: Fully Flexible Awareness Practice 68

20 Shift into Natural Awareness 72

Glimpse Practice: Notice the Noticer 82

21 Natural Awareness Meditation: Marinate and Refresh 83

22 Structuring Your Natural Awareness Practice Session 86

23 Eves Wide Open 88

Glimpse Practice: Open Your Eyes 90

24 Mix It Up 92

25 Trust the Healing 94

Glimpse Practice: A Mirror Analogy 96

26 Difficult Emotions: Rain 97

27 Difficult Emotions: Salt in the Lake 99

Glimpse Practice: Listening Expansion 102

28 What about Thoughts? 103

29 Concentration and Natural Awareness 105

30 Anxiety: When There's No Ground 107

Glimpse Practice: 360-Degrec Body Expansion 110

31 Spacing Out: Who Am I Kidding? 111

32 Busy Mind 113

Glimpse Practice: The Space Between Things 115

33 Sleepy Time 116

34 Subtle Sleepiness or Dullness 118

Glimpse Practice: Expand Everything 120

35 Embodiment: Don't Get Caught in the Head 122

36 Clinging to Natural Awareness 124

37 Drop the Banana 126

Glimpse Practice: Ask Yourself… 127

38 Caught or Free? 128

39 Hooked? Melt Back 130

Glimpse Practice: Melting Back Like Chocolate 132

40 Doubt: Is This It? 133

41 Clouds and the Sky 136

Glimpse Practice: Mind Like the Sky Analogy 138

42 Self-Judgment: The Tyranny of Doing It Right 139

43 Inner Goodness 141

Glimpse Practice: Ask Yourself… 143

44 How Compassion Fits In 144

45 Intend Compassion 146

Glimpse Practice: Heart Awareness 148

46 Retreats 150

47 Don't Do It Alone 153

48 Find Two Teachers 155

Glimpse Practice: A Quote 157

Part III Embodiment: Living Natural Awareness

49 Formal and Informal Practice 160

50 Do Nothing: There Goes the Barge 163

51 Hang Out with Children 165

Glimpse Practice: Fake It till It's Real 167

52 Find the Flow in Sports or Art 168

53 Tap into Nature 170

54 Practice with Your Pets 172

Glimpse Practice: Invoke It 174

55 Extend the Whispers 175

56 Bring Glimpse Practices into Daily Life 177

57 Give Yourself Practical Reminders 179

Glimpse Practice: I'm Reminding You Right Now 181

58 Postmeditation 182

59 Waiting? Default to Awareness 184

60 Take a Neighborhood Walk 186

Glimpse Practice: Ask Yourself… 188

61 Shift (into Natural Awareness) While Driving 189

62 Wash Your Dishes with Natural Awareness 191

63 What to Do When You're Not Aware 193

Glimpse Practice: What's Here Instead? 196

64 Practice While You Listen 197

65 Practice in Computer Hell 199

66 An Ethical Life 202

Glimpse Practice: An Ocean Analogy 204

67 Something Changes Inside 205

68 What Will You Let Go Of? 207

69 And It's Okay 209

Glimpse Practice: A Quote 211

70 I Can Handle It! 212

71 Finding a New Address 214

72 You Can Live from Natural Awareness 216

Glimpse Practice: Ask Yourself… 218

Afterword Evolutionary Imperative 219

Notes 221

Appendix: Guided Meditation on the Spectrum of Awareness Practices 224

About the UCLA Mindful Awareness Research Center 228

Acknowledgments 229

About the Author 232

Editorial Reviews

01/28/2019

Winston (Fully Present), director of Mindfulness Education at the UCLA Semel Institute, offers helpful tools for meditators of all experience levels who “can’t seem to soften and relax in meditation,” or who simply want to freshen up their traditional meditation practices. In 72 short chapters that at times feel padded and repetitive, Winston defines and redefines natural awareness practices (“keeping focus on awareness itself rather than on the things we are aware of”) that can enhance traditional meditation or even provide “quicker access” to states of awareness, ease, or contentment. Winston intersperses valuable “Glimpse” exercises made up of a prompt and meditation questions. For example, Winston advises sitting among nature and engaging sights, sounds, and sensations before beginning a mediation that asks, “Who is aware? Can I sense the awareness that is the knowing expansion?” While Winston will lose some readers with overly meticulous categorization of different types of awareness, she also discusses better-known, more informal meditation techniques, such as “focused awareness” and “flexible awareness,” that will appeal to novice meditators. Helped along by anecdotes about her own experiences and meditation breakthroughs, Winston’s concise, easy-to-follow examples of how to cultivate a more self-compassionate meditation practice will appeal to meditators of all levels. (Mar.)

Publishers Weekly

Winston’s concise, easy-to-follow examples of how to cultivate a more self-compassionate meditation practice will appeal to meditators of all levels.” —Publishers Weekly

“A slim and simple guide to slowing down, savoring the simple, and indulging in a little mindfulness...perfect for both new and seasoned practitioners of meditation.” —Bustle

“Winston shows how to adopt...simple practices that allow one to gradually move from a more effortful approach to mindfulness to one that doesn’t consume so much energy, that has faith and conviction that we’re already aware and don’t need to be fixed.” —Mindful

“The Little Book of Being offers new and experienced meditators reliable guidance on the practice of natural awareness, as well as classical mindfulness. Helpful, accessible, and humorous, it makes meditation an inviting adventure while also setting realistic expectations.” —Guy Armstrong, author of Emptiness: A Practical Guide for Meditators; guiding teacher, Insight Meditation Society

“Without ever becoming precious or dogmatic, Diana Winston shows how natural, or non-dual, awareness emerges within the continuum of mindfulness practice and is an antidote to the trap of excessive striving. The book is a testament to her years of experience and is a treasure trove of elegant, accessible meditations. Highly recommended for anyone who wants to free their heart and mind.” —Christopher Germer, PhD, author of The Mindful Path to Self-Compassion; co-developer of the Mindful Self-Compassion program

“In a clear and encouraging voice, Diana Winston points out how the shift from noting what is happening to the more spacious awareness that it is happening relaxes the mind and body into a state of okay-ness, bringing natural compassion and deep well-being.” —Sylvia Boorstein, PhD, author of Happiness Is an Inside Job

“Breaking new ground, this wise and elegant book, The Little Book of Being, is a wonderful guide to the important next stage of mindfulness practice: natural awareness. These down-to-earth essays and short glimpse practices are wisdom bites that are just the right size to enjoy a delicious taste of natural awareness whenever you like. Highly recommended!” —Loch Kelly, MDiv, LCSW, author of Shift into Freedom

“This is a phenomenal book about mindfulness—and self-acceptance, joy, love, and the natural wisdom and goodness inside each one of us. . . . Each page is full of loving wisdom, plus practical suggestions for living with ease in harmony with oneself and others. Diana Winston combines tremendous clarity with warm-hearted friendly support. Wow, really a gem!” —Rick Hanson, PhD, author of Buddha's Brain

“Using tools from across the Buddhist traditions, Diana Winston defines a ‘spectrum of awareness’ in language that is simple and compelling. This teaching helps us recognize, generate, and rest in various states of peace and ease. Diana’s insights and clarity provide a clear path to natural awareness. The book is highly creative and innovative, and it will be a source of wellness for many.” —Bonnie Duran, DrPH, professor, University of Washington School of Social Work; leadership team member of the Indigenous Wellness Research Institute

“Diana Winston lives and breathes the clean, clear air of mindful awareness and brings a great deal of experience and skill to the table. The practical, accessible, and doable tools and techniques, meditational tips and pointers, and plain ol’ wisdom here have helped me discover, recognize, and recover who and what I am—and what we all genuinely are at the level of our very best selves. I believe this will certainly help you, too, release the buoyant little buddha within and live the miraculous life you want and need.” —Lama Surya Das, author of Awakening the Buddha Within: Eight Steps to Enlightenment; founder of the Dzogchen Center and Dzogchen Retreats

“Diana Winston’s wonderful new book, The Little Book of Being, combines the authority of her long and deep practice with her engaging conversational voice—for everyone from beginners to long-time meditators.” —Susan Kaiser Greenland, author of Mindful Games and The Mindful Child

“A rare combination of deep, clear, and accessible wisdom, The Little Book of Being is a gem filled with fantastic reflections, practices, and teachings that will nourish new and experienced meditators alike. Written with an engaging freshness, this book reminds us of what we know, love, and regularly forget—the natural awareness that is our very essence.” —Tara Brach, PhD, author of Radical Acceptance and True Refuge

“The Little Book of Being is a lovely, simple, wise, and helpful book. It is filled with down-to-earth practical wisdom, wonderful tools to free the heart, and a perspective of self-kindness that we all need.” —Jack Kornfield, author of A Path with Heart

“The Little Book of Being is more than little, and more than about simply being. Diana Winston offers us a big idea about . . . a state of mind we may sometimes call presence—or a ‘natural awareness,’ in her terms—that research suggests boosts our immunity, reduces inflammation, and can even slow the aging process. Even more, her wise and accessible teachings offer us practical tools for becoming more fully aware and cultivating the clarity and tranquility that arise when the mind accesses this open, receptive state. Take in these powerful ideas and bring more well-being, equanimity, and connection into your life!” —Daniel J. Siegel, MD, clinical professor and founding co-director, UCLA Mindful Awareness Research Center; executive director, Mindsight Institute; author of Aware: The Science and Practice of Presence

“Crafted with kindness, The Little Book of Being offers a wonderful invitation to the realm of natural awareness. Weaving clear, concise instruction with encouragement and personal anecdotes, Diana Winston leads us in the direction of a meditation practice free from judgment and striving. Through exercises that point toward short glimpses of natural awareness, we can learn to experience relief from the patterns of our habitual mind.” —Sharon Salzberg, author of Real Happiness and Real Love

From the Publisher

Norah Tocci narrates in the calm and deliberate cadence of a seasoned meditation teacher. This exciting new work from the director of Mindfulness Education at UCLA expands the secular mindfulness meditation field to include a wide spectrum of natural awareness practices. The collection of essay-style mini-chapters seeks to cultivate an open awareness that resembles the timeless, effortless wonder of childhood. By keeping a brisk pace, Tocci’s performance works as well for the autobiographical material as the guided meditation sessions. Personal stories about teaching and explanations of techniques are cleverly balanced with dozens of “glimpse practices”—in-the-moment questions designed to ignite awareness. The listener can immediately sink deeply into the audiobook’s many guided-awareness practices. J.T. © AudioFile 2019, Portland, Maine

JUNE 2019 - AudioFile

Norah Tocci narrates in the calm and deliberate cadence of a seasoned meditation teacher. This exciting new work from the director of Mindfulness Education at UCLA expands the secular mindfulness meditation field to include a wide spectrum of natural awareness practices. The collection of essay-style mini-chapters seeks to cultivate an open awareness that resembles the timeless, effortless wonder of childhood. By keeping a brisk pace, Tocci’s performance works as well for the autobiographical material as the guided meditation sessions. Personal stories about teaching and explanations of techniques are cleverly balanced with dozens of “glimpse practices”—in-the-moment questions designed to ignite awareness. The listener can immediately sink deeply into the audiobook’s many guided-awareness practices. J.T. © AudioFile 2019, Portland, Maine

JUNE 2019 - AudioFile