Push Away Nothing: The Art of Receptivity
I received the weekly newsletter from UPAYA Zen Centre via email. It opened with a quote from Frank Ostaseski:
“The First Precept: Welcome everything. Push away nothing… At the deepest level, we are being asked to cultivate a kind of fearless receptivity.”
There is more to the quote and I encourage you to source the rest of it. “Push away nothing.” There was something freeing about that statement. It felt almost paradoxical. We tend to protect ourselves from the experiences and situations we deem bad, harmful, stressful, discouraging. There was a sense of liberation in his statement. I felt as though it contained a secret key. I have found over my years of spiritual seeking, that when I stumble across a paradox or a deeply contrary belief, I am usually stumbling onto something great.
“Welcome everything.” It wasn’t to say that I welcomed awful things. It was when I found myself fighting against what was happening, that I stopped and repeated the words, “Welcome everything.”
Fear keeps us from welcoming everything. There was a time I lived by the phrase, “The garbage you know is better than the garbage you don’t.” (Well, maybe I didn’t use the word garbage). What do we think is going to happen? And why do we assume it is less than what we have now? Perhaps it will be greater than we can imagine.
“Push away nothing.” I was starting a new venture with a dear friend and the timing of this new mantra was perfect. I took it into every challenge and situation that arose in the early stages of creating our vision and bringing our project to life. When conflict came, I welcomed it. When the workload grew, even though it was summer holidays and I had planned to be loafing around doing yoga in the garden and playing with the kids, I welcomed it. When I had to wait for others in order to move forward, I welcomed it. I pushed away nothing but something fell away all on its own. As I welcomed each and every circumstance, feeling and thought, struggle fell away. As I welcomed everything, everything became easier.
The new venture emerged with much work and little struggle. Finally, I made the time to enjoy an end of summer yoga class. The summer work and activity schedule had gotten the best of my back. I altered the poses. Rather than flow from up dog to down, I took an extra plank, reducing the movement in my spine. I lay on my back in a tense version of setu bhandasana, or bridge pose, mitigating back pain by squeezing my glutes tighter. I wondered why my back was in such a state after a long period pain-free. I wished the pain would go away so I could enjoy my practice.
“Push away nothing.” The mantra found me on my mat. I released my glutes and my tension. “Welcome everything.” I breathed deeply into my back and the discomfort. I moved through the remaining practice with breath and mantra, welcoming the state of my body and the opportunity to gently back off from the full expression of the poses. I took seated twist and simply allowed myself to back off. In backing off, I discovered deeper release and the ability to move further into the pose with greater ease. In welcoming the condition of my body and allowing it to guide my practice, I found more freedom and flexibility.
I woke the next morning with more mobility in my spine and my mind. Seemingly counter-intuitive, there is great freedom in Frank Ostaseski’s words. I am grateful he shared them and I adopt them with fearless receptivity.
About the Author
How Does an HSP Cope With All the Suffering in the World?
If you’re not familiar with the term HSP, please see the definition for “Highly Sensitive Person” from Dr. Elaine Aron.
With no simple answer, I’m afraid. I’ve pondered my own answer to this question for several years. The following Meditation of Hope and Love came to me during one of my own meditations a few years ago. I use it often…and lately, that means almost daily!
A Meditation of Hope and Love
Find a meditation time – at least 30 minutes, or longer, if possible. You know the criteria – quiet, uninterrupted time and space, preferably your own special place that may have candles or a special feeling of comfort and security for you.
Sit or lie down in a very comfortable position. (I prefer lying, with something light and soft to cover me.)
- Begin slow, deep breathing, focusing on blowing all your breath out – as if blowing out a candle.
- Breathe in deeply, through your nose, to a count of 8 or 10. Hold for a count of four.
- Breathe out, again as if blowing out a candle, to a count of ten.
You want to create a very deep cleansing breath. Notice: You might begin yawning, or drifting off to sleep. Go with whatever feels best for you. There is no ‘doing it wrong’ here. Just keep practicing until eventually you can complete the whole meditation. Now here comes the harder, yet important part.
Begin to allow your mind to go ahead and focus on all the things you have been concerned or worrying about. Like many of you, I have been close to tears each day as I hear about all the suffering in the world.
Lovingly ask each individual concern to patiently wait in line — assuring them they will all have a chance to be heard. In your relaxed state, begin to see each entity forming a line, waiting patiently. As they come up to be heard, assign them a name like Robin Williams, Gaza/Palenstine conflict, Nigerian girls or maybe for you it might be lost job, finances, or whatever else evolves as an appropriate and loving way to remember and honor your concerns.
As an HSP, these kinds of images tend to burrow deep into my inner world and I can begin to feel burdened, lethargic, and sometimes hopeless. Cognitively, I know there is really nothing I can (concretely) do about these tragedies, yet my yearnings for a better world keep my mind occupied.
Now comes the next step in your meditation.
