This blog post was written by Erin Malan, Meditation Facilitator at Nivati. You can see more of their content on the Nivati platform and on the Nivati blog. If you want to learn more about Nivati, click here.

When Worry Hurts Us

Once upon a time I was a very serious ballet dancer. I worked so hard to be the best I could be, but often got in my own way. I worried too much. Thoughts like: “Will I finish my pirouette at the end of this combination?” or “What will the audience think if I fall when I land this leap?” were often front of mind. 

I realized I was self-sabotaging when I heard an interview with Michael Jordan’s biographer, Roland Lazenby. He recounted a time when he asked Michael Jordan to tell him what had gone through his mind when he made a spectacular last-second shot, which resulted in the Chicago Bulls beating the Utah Jazz in the 1998 NBA finals. 

The conversation went something like this:

Roland: “What was going through your head when you took that last-second shot? Were you feeling the pressure and thinking about what would happen if you made it– that you would win the championship?”

Michael: “No. I was focusing on making the shot.”

A little more on Michael Jordan and focus from the Book “The Wise Heart: A Guide to the Universal Teachings of Buddhist Psychology” by Jack Kornfield.

“Through concentration, our intuition and vision open and we experience what Western psychologists describe as “flow,” being fulfilled, transported and refreshed as we act. Skilled athletes call this “being in the zone,” and for an athlete to enter the zone, concentration is key. George Mumford is a Buddhist teacher who was hired by Phil Jackson to be the meditation coach for the Chicago Bulls and the Los Angeles Lakers. He trained the players in mindfulness and concentration. But their star player didn’t need this training. Mumford reported that Michael Jordan’s natural power of concentration was phenomenal. The ability to concentrate brings vitality and clarity to any activity, whether basketball, computer programming, or chess.”

Michael Jordan didn’t seem to worry about missing shots during games or that the crowd would think if he messed up. Those thoughts probably would have gotten in the way of his success. Instead he trusted in his intrinsic abilities with focused presence. 

The Lion’s Roar

The examples from Michael Jordan’s life remind me of a Buddhist teaching sometimes referred to as “The Lion’s Roar.” It’s the idea that if we bring our full selves – our energy, focus, and wisdom – to the present moment, then any situation is workable. As we cultivate an ability to truly focus on what is in front of us, we can trust that we will take care of the future when it comes. We can release worry and live with more confidence.

Cultivating the Lion’s Roar

Take a moment and ask yourself, “If I believed that I could navigate any situations (and the feelings that come along with them) in my future, would my perspective on life be different? Would I approach life in a different manner?”

From renowned mindfulness teacher and psychologist, Tara Brach:  “For most of us, especially when our conditioning is strong, we spend many moments tensing against what’s about to happen. There is a sense that something is going to be too much to handle or that what is good won’t last.  We’re tensing even before anything actually happens.  Sadly, in those moments of tightening to protect ourselves, we can’t really enjoy the life that’s here.”

She goes on: “Can you imagine opening without resistance to the aliveness, change, and loss that is inherent in this existence?  Can you imagine opening in this very moment to the pleasantness and pain, the changing flow of life?  It is that openness that awakens the lion’s roar. It is that openness that allows us to live with a heart that is ready for anything.”

How do we let go of our “resistance to the aliveness?” How can we learn to be open to the present moment with wisdom and trust, “with a heart that is ready for anything”? 

Perspective and gratitude can be gained through understanding and remembering that we are connected to two resources: the natural world and humankind. In turn, perspective and gratitude lead us to an open confidence – The Lion’s Roar. 

Lion’s Roar Meditation

Find a comfortable place to meditate, where you can be alone for a few minutes. Take a seat on the floor or on a cushion. Lengthen your spine and close your eyes. 

Notice your inhales and exhales. Let your breath bring you into the here and now, into the present moment. 

First, contemplate your connection to the natural world. Take your right hand and place it on the ground next to you. Consider how the natural world supports you as a living, breathing, eating, drinking creature. Ponder the gifts it gives you: water, air, food, shelter, natural beauty. Stay with these thoughts for several breaths.

Now bring your left hand to your heart, and think about someone you are in a caring relationship with. Perhaps a friend or family member. Reflect on how your care and love for that person connects you to them. Think about how your love for that person connects you to others through a ripple effect. When you care for someone else they are more prepared to care for others and so on. Consider how you are a part of something bigger than yourself. Stay with these thoughts for a few more breaths.

When we remember that we are supported by the natural world, and that we are connected to something bigger and greater than us, our confidence grows in our ability to face life’s challenges. 

Simhasana Yoga: Lion’s Pose

The yoga world encourages harnessing the power of the Lion too. Practicing Simhasana (Lion’s Pose) can help you feel both calm and powerful.

To practice Simhasana, begin by kneeling with your hips resting on your heels. Find length in your spine and put your hands on your knees. Take a few deep breaths.

On an exhale lean forward, lifting your hips a few inches and pressing your hands into your knees. Simultaneously, stick your tongue out of your mouth and make a ‘haaaa’ sound as you lift your chin and look up gently toward the ceiling.

After you feel that you have pushed your energy and breath forward and out, rock back onto your heels and take a couple slow breaths to recover.

Repeat three to four times.

Life Is Workable

The Lion’s Roar doesn’t mean that life will be a breeze. Difficult situations will inevitably arise, but trusting that they are workable helps us let go of worry so we can live more and achieve more in the present moment.

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You can learn more about The Lion’s Roar from Tara Brach in these wonderful talks.