Mindfulness Insights: Presence, Interdependence & Simple Practices

Manoj Diaz, a Sri Lankan meditation teacher and founder of the Open app, emphasizes that mindfulness is not merely about being calm but about being truly available to the present moment. He highlights that our attention dictates the trajectory of our lives, and in a world grappling with rising loneliness and worsening mental health, mindfulness offers a path to a better life.

The Essence of Mindfulness

Diaz explains that while mindfulness gained popularity in the 1990s as a stress reduction technique, its meaning has evolved. For him, rooted in Buddhist tradition, mindfulness is a way to free oneself from suffering and overcome personal neuroses. He notes that in metropolitan areas like New York, a mindfulness practice can be crucial for navigating the intense pace of life.

Manoj's Journey to Mindfulness

Diaz, despite being raised in a Sri Lankan Buddhist culture, did not initially embrace mindfulness. He came to it through personal suffering, experiencing an anxiety attack while working in marketing and advertising. After trying various remedies like psychologists, psychotherapists, and medication without success, a friend suggested a yoga class. It was there, listening to an ex-Buddhist meditation teacher repeat the phrase "you are not your thoughts," that Diaz experienced conscious mindfulness for the first time. This realization allowed him to observe his thoughts without being consumed by them.

Western Culture and Mindfulness

The resistance to mindfulness in Western, particularly metropolitan, cultures stems from a prevailing belief that slowness is antithetical to productivity. However, Diaz clarifies that mindfulness isn't about being slow or calm; it's about being present. Western culture often excels at future-thinking and worrying, making it difficult to be in the "here and now." The present moment, though fleeting, is the only reality, yet people often dwell on the past or future. This constant intensity makes it hard to simply "be" with oneself, often leading to restlessness and a search for distractions.

Making Ancient Practices Accessible

Diaz acknowledges the tension in making ancient practices accessible to Western audiences, who often seek mindfulness for optimization—reducing anxiety, improving relationships, or increasing productivity. While these benefits can be an "entryway," they represent a superficial understanding. He likens this approach to eating an avocado with the skin on: it's okay, but not great. The deeper essence of mindfulness, involving ethical considerations and self-awareness, offers a richer experience.

Beyond Individualism: Interdependence and Service

Diaz suggests that a deeper understanding of mindfulness moves beyond hyper-individualism. Instead of focusing solely on personal well-being, it emphasizes interdependence and how one relates to others. The Dalai Lama's sentiment, "the point of meditation isn't to certainly not to like optimize. It's not to like reduce your anxiety and improve your sleep. It's not even necessarily to make you a better person. It's so it's to make other people better," resonates with this idea. While optimization can be an initial motivator, the ultimate goal is to cultivate presence, creativity, and compassion for the benefit of all.

Mindfulness in Athletics

Diaz has worked with professional athletes, including football and NBA players. He observes that when athletes are more present, they can better access their training, exhibit more creativity, and recover from errors more quickly. This presence allows for a natural flow in their performance. Athletes often excel at mind-body integration and understanding the "flow state," but they can also be adept at suppressing physical pain or discomfort, which can be a block.

Interoception and Decision-Making

The discussion touches on interoception—the ability to sense internal bodily states—and decision-making. While some, like Dr. Ellen Langer, suggest that many limitations are a mindset and that we are capable of more than we think, Diaz emphasizes the importance of listening to the body. He shares his own experience playing semi-professional cricket, where ignoring his body led to injuries. He advocates for a balanced relationship between mind and body, using the mind to understand that discomfort is impermanent and that one has the capacity to endure.

The Wellness Movement and Secular Spirituality

Diaz reflects on the explosion of the wellness movement, viewing it as a secular replacement for religion. While he celebrates the increased interest in well-being, he notes a growing "crisis of consciousness" despite the wellness industry's massive valuation. He observes that as traditional religion declines, more people identify as spiritual but not religious, and there's a recent uptick in people returning to religion. This search for community, guidance, and a sense of belonging is evident in the rise of run clubs and other wellness subcultures.

Integrating Practices: Spirituality and Everyday Life

Diaz believes that "everything is spiritual," meaning he feels an interdependence with everyone and everything. He sees various activities, such as dance, music, and genuine human connection, as spiritual practices that cultivate awareness. He emphasizes that mindfulness isn't just a separate practice but a way of carrying awareness throughout the day. As Sharon Salzberg famously said, "You don't meditate to get good at meditation. You meditate to get good at life." The goal is to integrate these techniques into daily living to foster deeper self-knowledge and connection.

Common Misconceptions about Mindfulness

The most common misconception, according to Diaz, is that mindfulness is a new experience. He argues that people are already mindful in various activities, such as cooking or running, where their senses are engaged. The key is to recognize and cultivate these qualities in all aspects of life, bringing attention back to the present moment.

The Value of Attention and Presence

The discussion highlights the profound value of attention. Where we place our attention dictates our life's trajectory. Being present means realizing that "everything that I don't think I have and I aspire to have is available to me in the present moment because when you are present there is no lack." This fleeting experience, when consistently returned to, fosters a sense of contentment.

Evolving Definition of Peak Performance

Rich Roll shares his evolving definition of peak performance. Initially, it was about achieving athletic or professional goals. Now, it's about being more available to life, enjoying it, and cultivating the capacity to love. He views his journey, including overcoming physical challenges like spinal fusion surgery, as opportunities for discovery and growth, rather than burdens.

The Illusion of Self and Continuous Transformation

Roll emphasizes the Buddhist concept that the notion of self is an illusion, a story we tell ourselves. Recognizing this allows for liberation from the constraints of identity, enabling continuous growth and exploration. He encourages embracing change and transformation as a lifelong relationship, rather than a one-time event, and moving towards discomfort rather than recoiling from it.

Mindfulness for New Parents

For new parents struggling to maintain their mindfulness practices, Roll advises embracing the parenting experience as a profound journey of self-discovery. Children become great teachers, mirroring one's character defects and fostering growth. He encourages viewing parenting not as an encroachment on personal hobbies but as a gift of abundance that opens new avenues of experience.

Coherent Breathing Practice

Diaz guides the audience through a coherent breathing exercise, a simple yet effective technique for managing stress and improving sleep. The practice involves breathing in for five counts, pausing, and breathing out for five counts, all through the nose. He emphasizes the importance of nasal breathing for overall health and filtering air. The practice concludes with a reflection on gratitude for others, one's life, and oneself.