Posts Tagged ‘Kathleen McDonald’

The Single Most Important Activity

November 14, 2019

This is the final post based on the book by doreen dodgen-magee titled “DEVICED: Balancing Life and Technology in a Digital World. HM fears he has not done justice to this volume, so if your interests warrant please read the book.

The reader is likely overwhelmed by all the suggestions and recommendations made in these posts. According to one’s predilections, pursue what seems warranted. However, there is a single activity that both HM and the author agree upon, and that activity is meditation. The author titles this activity TEN (RICH) MINUTES A DAY and writes, “Researchers at Stanford, Massachusetts General and UCLA have found that ten minutes a day of mindfulness meditation for six months doubles the gray matter in the regions of the brain related to emotional well-being and executive. This means that our brains can heal themselves; and on the way to doing this, we can learn to be still and get grounded and can strengthen our internal locus of control.”

However, one should not stop after six months, nor limit this activity to ten minutes. If done properly, you should find this a very rewarding and lifelong activity.

Here are the instructions the author provides in the text:

Assume a posture of Alert restfulness. For many people, this is seated in a chair with both feet firmly on the floor. For others, it might be sitting on the floor or on a prayer or meditation cushion. Lying on your back is fine (this is HM’s practice). The goal, however, is restful alertness, not sleep (HM has never fallen asleep and emerges with increased alertness).

Breathe. Try focusing on how it feels when breath enters and exists your body. Breathe in through the nose and out through the mouth (“smelling the roses and blowing out the candles”) allowing your diaphragm to expand on the inhale and fall on the exhale. You can add words to your breathing if it helps. Try “releasing stress” on the exhale and “taking in space” on the inhale. You can also imagine your body as a closed system. Any time your take something new into an already-filled closed system, something must be removed to make space for the new. As you breathe in spaciousness, you must release tension. Use your imagination to try to fill more than 50% of the closed system of your body with spaciousness.

Create space in your mind for simply being. As you focus on your breath, remind yourself that this ten minutes is simply for you to be within. There is nothing that needs your attention for the next ten minutes (ten minutes should be regarded as the minimum time for the meditation. One can extend well beyond ten minutes).

Direct distractions and Draw attention back to being. When you are beset with distractions, as we all constantly are, simply notice them, name them, and then do what you can to draw your attention back to your breathing.

This same basic technique can be found in the healthy memory blog by searching for “relaxation response.” HM also uses “loving kindness meditation.” Typically, he begins with the relaxation response and then transitions to a much longer loving kindness meditation. Together this usually exceeds one hour in length. Use the search block in the healthy memory blog ( to find these topics.) There is a book by Kathleen McDonald titled “How to Meditate: A Practical Guide”). This is a practical guide to many different types of meditation, and Ms. McDonald is a true expert. Some meditations are Buddhist and they provide interesting insights to the Buddhist religion.

Analytical Meditation

December 9, 2017

This is the advanced deep path meditation. Usually stabilizing meditation (see previous post) is preliminary to analytic meditation. This type of meditation is for the purpose of developing insight or correct understanding of the way things are, and eventually to attain special insight (Sanskrit: vipashyana) into the ultimate nature of all things. Analytical meditation brings into play creative intellectual thought and is crucial to our development: the first step in gaining any real insight is to understand conceptually how things are. This conceptual clarity develops into firm conviction which, when combined with stabilizing meditation, brings direct and intuitive knowledge.

It is doubtful that most readers will want to get into this level of meditation, and fortunately, there are many benefits to just using the relaxation response. However, others might want to try this and see if it is for them. This can lead to retreats and a high level of involvement.

Should you be interested in exploring analytical meditation a good book is “How to Meditate by Kathleen McDonald. In addition to covering the basics, here is what she covers:

Meditations on the Mind which include meditation on the breath, meditation on the clarity of the mind, and meditation on the continuity of the mind.

Analytical Meditations which include Meditation on Emptiness, Appreciating our Human Life, Meditation on Impermanence, Death Awareness Meditation, Meditation on Karma, Purifying Negative Karma, Meditation on Suffering, Equanimity Meditation, Meditation on Love, Meditation on Compassion and Giving and Taking, Dealing with Negative Energy.

Visualization Meditations which include Body of Light Meditation, Simple Purification Meditation, Meditation on Tara, the Buddha of Enlightened Activity, Meditation on Avalokiteshvara, the Buddha of Compassion, Inner Heat Meditation.

And should you be interested in Prayers and Other Devotional Practices
Prayers, Explanation of the Prayers, A Short meditation on the Graduated Path of Enlightenment, Meditation on the Buddha, Meditation on the Healing Buddha, Meditation on the Eight Verses of Thought Transformation, Prayer to Tara, Vajrsattva Purification, The Eight Mahayana Precepts, Prostations to the Thirty-five Buddhas.

P.S. HM finds parts of this post, which were taken from Kathleen McDonald’s book disturbing. “For example, This type of meditation is for the purpose of developing insight or correct understanding of the way things are, and eventually to attain special insight (Sanskrit: vipashyana) into the ultimate nature of all things.” Readers of this blog should be know that HM advises never be 100% certain of everything. For critical thinking there always needs to be room, however small, for doubt. So to claim eventually to attain special insight into the ultimate nature of things is a bit of an overshoot. So to meditate to develop insight or correct understanding of the way things are can be an aspirational goal. It is important to understand that there are different ways of knowing, and it is a mistake to pursue only one way. Science is a way of knowing. Contemplative practices of religions are a complementary way of knowing. These are two ways of knowing that complement each other. Unfortunately too many fail to realize this. HM thinks that the Dalai Lama is the first religious leader to use science to inform religious beliefs. He sends his priests to learn about science as he thinks this is essential to effective religious leadership

A Good Reference on Meditation

June 18, 2016

That reference would be “How to Meditate” by Kathleen McDonald.  Should one be interested in learning more about the meditation techniques employed by the Buddhist Monks that were discussed in the post “Transforming the Emotional Mind,”  then this reference is highly recommended.  Many of the benefits from meditation can be gained just by practicing the relaxation response (see the healthy memory blog post, “An Update of the Relaxation Response Update”).  Moreover, the time demands for this type of meditation are quite reasonable.

Kathleen McDonald was born in California in 1952.  In 1973 she took her first courses in Buddhist meditation in Dharmsala, India.  Dharmsala is where the Dalai Lama resides since his exile from Tibet.  She was ordained  as a Tibetan, Buddhist in 1974.  In 1978 she moved to England to continue her higher Buddhist studies, and in 1982 helped establish the FPMT’s Dorje Pamo Monastery for Buddhist nuns in France.  From 1985 until 1987 she taught in Australia, then for a year in Nepal, followed by eleven years as resident teacher at FPMT’s Amitabh Buddhist Center in Singapore.  Since 2000 she has been teaching around the world, taking a break in mid-2005 for a year’s solitary retreat in Spain.

Ms. McDonald writes concisely and is easily understood.  She does not proselytize.  Instead she shows how other religious beliefs can be incorporated into meditations. The information provided about Buddhism is in the context of how to do the different types of meditation.

Healthy Memory is not a Buddhist, but he finds many of the ideas and practices of Buddhism promote a healthy memory.  Unlike some religions, which are anti-science and preach against evolution of global warming, the Dalai Lama’s Buddhism is pro-science and incorporates scientific findings rather than rejecting them.