TypeOnline Course
DateApr 2, 2016
Student Enrolled343

Welcome to Dropping

The Gateway to Fully Being

 

 

Description

Dropping is an awareness practice that allows us to let go of neurotic thinking, judging and anxious over-care. Dropping is the foundation for all the other practices because it brings us to a basic starting point: awareness fully in the body with its feelings and sensations. It’s the first step in developing more capacity to be aware without being dominated by the thinking mind. Dropping relaxes tightness and allows us to be more embodied.

Method

Find a relaxed sitting posture on a cushion or chair and breathe normally.

Raise your arms to shoulder height and let your hands fall suddenly onto your lap as you forcefully exhale. Let your hands slap your thighs enough to shake the body up a bit, but not enough to hurt yourself. Drop the thinking mind and land in the body.

Rest in a simple awareness without doing anything. Allow feelings and sensations to naturally arise and cease.

Repeat this practice until it is easy and effective.

Results

Dropping practice retrains the habit of living up in our heads. It grounds awareness in the body instead of the over-active mind. We learn how to cut through the thinking mind, let go of extra baggage and be present in our bodies.

Obstacles 

  • Resistance to letting go
  • Numbness in the body and feelings
  • Tendency to control and suppress natural experience
  • Hesitancy
  • Fear
  • Tightness in the body
  • Lack of guts

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Dropping has 11 video teachings covering theory and practice, most of which are guided meditations.

Below is a syllabus of Dropping with some previews of the content:

Section 1Dropping theory and practice
Teaching 1Free Preview

 DROPPING 1

QUESTIONS

  • What does it feel like to release tension and drop the thinking mind?

Dropping Video 1

 

KEY POINTS

  • Dropping practice helps us to open and release tightness in the body.
  • Bring space to dropping practice, not an indulging kind of attitude. If you feel good, what’s the big deal?
  • Don’t bring an iron kind of space. Space is not an object of grasping.
  • This awareness is not chewing on experience, but resting fully in the body and feelings.
  • We cannot hold space. We can be with space.
  • There is a humorous wellbeing in our spine, neck and chest.

EXERCISES

  • Repeat this warm-up clip many times to loosen and open the body. Synchronize the breath with the dropping practice and saying the mantra “who cares, so what”.
  • After doing this practice repeatedly with the video clip, experience how the space of the body feels. Just be with that. Become more familiar with how this feels until it is naturally there, even in stressful situations.
  • When dropping and then resting, stay open and aware of the river of experience in the body and feelings. Don’t freeze the flowing water of this experience. Let it move on its own without a plan.

DAILY MANTRAS

  • Release tightness and open to space
  • Find humorous well-being in the spine
  • Openness is a place for being
  • We cannot grasp space, but we can be with space

DAILY PRACTICE

You can structure a daily practice as described in the course instructions

Opening with a warmhearted, benevolent intention. Reflect on the good fortune of having a human life.

Main Part — watching the video, meditating, contemplating and working with key points and exercises.

Concluding by sitting quietly, dedicating and making heartfelt aspirations.

Daily life — repeating your favorite Daily Mantras throughout the day and putting Post-its of them around your spaces to remind you.

Teaching 2Free Preview

DROPPING 2

QUESTIONS

  • What’s the difference between over-care and the right amount of care?
  • What’s it like to do a practice without a special goal?

Dropping Video 2

 

KEY POINTS

  • For our whole lives we are craving for something to achieve.
  • There is nothing to achieve or accomplish in this practice.
  • There is no goal.
  • We have to let go.

EXERCISES

  • Play with the mantra of “who cares, so what” in your dropping practice, especially if you feel too serious, uptight or rigid.
  • After dropping, rest in the free space of just being in the body without a care, a plan or need to be anyone special.
  • Make a list of the ten things that you tend to feel anxious and extra serious about. All this extra baggage is what we are dropping.
  • Make a second list of how you engage, often subconsciously, in repetitive narratives throughout the day. Sense how these narratives can keep awareness up in the head and influence the quality of experience.

DAILY MANTRAS

  • Who cares?
  • So what!
  • Nothing to do, nothing to achieve

DAILY PRACTICE

You can structure a daily practice as described in the course instructions

Opening with a warmhearted, benevolent intention. Reflect on the good fortune of having a human life.

Main Part — watching the video, meditating, contemplating and working with key points and exercises.

Concluding by sitting quietly, dedicating and making heartfelt aspirations.

Daily life — repeating your favorite Daily Mantras throughout the day and putting Post-its of them around your spaces to remind you.

Teaching 3Free Preview

DROPPING 3

QUESTIONS

  • How does it feel to take off the “backpack” of neurotic worries?

Dropping Video 3

KEY POINTS

  • Real dropping is to drop everything — the “me” doing the practice, the thinking mind, the judging mind, any goals and fixations. It’s almost like being naked.
  • Dropping some things but still holding onto other things, like the “dropper”, is not enough. We need to fully drop everything.
  • Don’t worry about where you land.
  • We carry all these things around like a backpack. If we try to drop while still holding onto the backpack, we are just resting with the baggage.
  • Some people are scared to drop. They think there will be nothingness. But, we can’t drop natural and fundamental things. We can only drop what’s extra and unnecessary.
  • We can trust that when we take off the backpack what is natural and healthy will stay. We are only letting go of what is not needed, what is extra.
  • It’s almost like a small death of fixation. We’re not asleep, we’re not dead — but we are free of baggage.
  • Chant the mantra: “Whatever happens, happens. Whatever doesn’t happen, doesn’t happen. Who cares?”

EXERCISES

  • Actually or imaginatively wear too many clothes: layers upon layers. Feel how this is. Then take them off to where you feel comfortable and sense this.
  • Gently turn and look, from time to time, at who is doing the dropping and what images and perceptions are composing this “me”. Sometimes ask yourself,  “Who is doing this practice?”
  • Practice being comically uptight while meditating. Tighten your jaw and face and tense your body. Exaggerate and be dramatic.  Allow the mind to go wild. Then drop, let go and fully relax. Go back and forth.
  • Practice dropping like a young child playing, not doing a serious practice. When there is nothing to achieve, the practice can be playful, light and carefree.

DAILY MANTRAS

  • Real dropping is almost like being naked
  • Drop the “me” doing the practice
  • Don’t worry about where you land
  • Let go of extra baggage
  • Whatever happens, happens. Whatever doesn’t happen, doesn’t happen. Who cares?

DAILY PRACTICE

 

You can structure a daily practice as described in the course instructions

Opening with a warmhearted, benevolent intention. Reflect on the good fortune of having a human life.

Main Part — watching the video, meditating, contemplating and working with key points and exercises.

Concluding by sitting quietly, dedicating and making heartfelt aspirations.

Daily life — repeating your favorite Daily Mantras throughout the day and putting Post-its of them around your spaces to remind you.

Teaching 4
Teaching 5
Teaching 6
Teaching 7
Teaching 8
Teaching 9
Teaching 10
Teaching 11