Toward Light: Practical Buddhism for the Modern World (Kate Spina)

Why are the Buddha's teachings rooted in moderation? How can we extrapolate those lessons into our lives?

The five hindrances, greed, aversion, sloth/torpor, restlessness/worry, and doubt, can be understood through the use of similes that are present in the teachings of the Buddha. There are also some antidotes to the hinderances, and I discuss how to implement them.

I share details of a retreat I recently completed, ways to structure your own retreat, and 3 insights I received on this retreat. I reference this article by Chris McKenna to help structure an at home mini-retreat.

This episode I look at different ways the teachings point toward universality. While we don't ignore difference, we also don't use difference to separate or segregate ourselves and others. We see the links between all conditioned phenomenon.

In this global era we are exposed to so many different spiritual traditions. How do we decide what's right for us? I quote from Bhikkhu Bodhi's book The Noble Eightfold Path

In this episode I continue the theme from last episode of living in an era where we have access to global information. I specifically look at how to bring mindfulness to our use of devices (screen time) and news consumption.

In this episode I explore the relationships between faith, truth, and power, and some steps the Buddha suggested in MN95 to help us see if we are cultivating groundless faith or verified faith.

In this episode I look at joy (pitti) and ways we can help ourselves be available to joy as it arises. I read the poem So Much Happiness by Naomi Shihab Nye (This is the last episode of season 2. Season 3 begins in May 2022)

The Buddha said spiritual friendship is the whole of the holy life. In this episode I look at what spiritual friendship is by sharing about the spiritual friendship I had with my friend Mollie. I share an excerpt from this poem by Maya Stein, and share stories from 2 suttas: SN 45.2 and MN 32.

When we don't see things as they are, when we don't recognize what's actually happening, we can cause ourselves extra dukkha (difficulty). So how does acceptance help? And how can we see this resistance in our lives?

Self-criticism, comparison, and judgement arise regularly. In this episode I look at why, and how we can work with them. I mention Internal Family Systems and this podcast with the founder of IFS.

Dependent origination is a map that helps us see the cycle of craving more clearly. You can read more about it here, and I share from Turning the Wheel of Truth by Ajahn Sucitto. 

The 12 links of dependent origination are: Ignorance avijjā, Mental activities sankhāras, Consciousness viññāna,  Name and Form nāma-rūpa, 6 senses salāyatana, Contact phassa, Feeling Tone vedanā, Thirst tanhā, Clinging upādāna, Becoming bhava, Birth jāti,  Aging, death, sorrow, lamentation, pain, grief and despair dukkha

The third noble truth is the truth of freedom. But what are we free from? And what does that open up for us?

This episode includes 2 guided practices with the intention of helping to remember and retain the noble eightfold path factors.

The first path factor on the noble eightfold path is wise view. What understanding do we see the world through? How does understanding the truth of kamma help us on the path to freedom?

What underlies our thoughts words and deeds? And how can we make sure those intentions are wholesome?

In the third path factor of wise speech we are asked to refrain from speech that is false, harsh, divisive, gossipy or idle and to cultivate speech that is honest, kind, timely and useful.

The fourth factor on the Noble Eightfold Path is Wise Action. How does our Wise View and Wise Intention affect how we act in the world?

How can we reduce harm in how we make and spend money?

In our meditation practice we cultivate a balanced effort, and prevent unwholseome mind states from arising, abandon them when they do arise. We cultivate wholesome mind states and sustain them.

Wise Mindfulness is the 7th path factor, and it's also a study to itself. Some resources if you're interested in exploring mindfulness: Mindfulness in Plain English by Bhante Gunaratana. Satipatthana Meditation: A Practice Guide  by Bhikkhu Analayo Mindfulness by Joseph Goldstein.  Some talks: Perspective of Right Mindfulness by Andrea Fella What Do We Really Mean By Mindfulness by Jenny Wilks

Finalizing the series on the Noble Eightfold Path with the eighth path factor of Wise Concentration.

In this episode I explore how unrealistic expectations around Buddhism, both internally and externally, can create dukkha, and in some cases take us away from the path.

This episode I look at the bhramavihara of compassion, karuna, and how we can cultivate compassion toward ourselves and why that is important.

A ten minute guided meditation, cultivating compassion for self

Continuing the theme of compassion I share reflections on the importance of cultivating the felt sense of compassion for others.

In this episode I explore barriers to compassionate action and some guidelines to help us when we do take compassionate action.

So many of our thoughts are automatic, habitual patterns, that often don't serve us, but we base our actions on them anyway. In this episode I look at common stories and what tools can serve us as we work with them.

In this episode I explore what it means to be human, and how fighting with reality can create more suffering for us.

In this episode I offer a 12 minute guided mindfulness practice that I recommend you practice in a still posture, either sitting, standing, or lying down.

In this episode I look at the benefits of working with a Dharma teacher, how to find one, and when additional support is needed.

The five spiritual faculties of faith, effort, mindfulness, collectedness and wisdom are the foundation of the spiritual path,. Here is an article from The Barre Center for Buddhist Studies if you want to learn more.

This episode I explore the idea of energy drains, and why looking at this is so important on the Buddhist path.

Khanti, patience, is one of the 10 paramis, one of the qualities the Buddha is said to have perfected before his awakening.

In this episode I attempt to illustrate the importance of honesty; both internally and externally.

Following up on the episode on honesty I explore how we can discover the presence and absence of clarity.

Letting go of our conditioning and getting in touch with our inner wisdom can at times be a painful process. In this episode I attempt to normalize that process so that, as it happens to you, you can continue to stay with the process.

In this episode I explore all the factors that can get in the way of us seeing the truths of anicca, dukkha, and anatta.

Some brief thoughts on this huge topic

This is the final episode of season 3. I explain the reasons behind that decision as well as share what I am continuing to offer. Questions? Please reach out: info@towardlight.net

The first episode of the Toward Light podcast! An introduction of me, Kate Spina. Some exploration of the Buddhist teaching that led to the name Toward Light. And my reasoning for starting this podcast and the importance of making Early Buddhist (Theravada) teachings accessible to all. The episode ends with a brief grounding practice, meant as a supportive coping tool during the COVID-19 pandemic.

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3 practices to help with managing stress and anxiety during the COVID-19 pandemic or any crisis. A meditation on the Four Elements with reference to a book by  Bhikkhu Analayo A meditation on Equanimity with a quote from this talk by Jesse Maceo Vega-Frey And a reflection practice to cultivate the awakening factor of joy (piti). There is a blog post on these practices here 

Impermanence, anicca, is one of the three characteristics of existence. While it can be easy to ignore in our daily lives, in the midst of this COVID-19 pandemic, the truth of impermanence  cannot be avoided. Using teachings from Joseph Goldstein, Stephen Batchelor, and a poem by Em Claire, Kate explores ways to live with this truth.

This week I explore the importance of letting go. During the COVID-19 pandemic, many of us are dealing with changes in multiple aspects of our lives which can lead to grasping and resistance. How can we let go and accept our reality? I offer some of my experiences and share some teachings  from Martine Batchelor’s book Let Go and Rick Hanson’s book Just One Thing

Sangha, community, is a place of refuge that can help us cultivate the Buddhist path. How do we do that when we can no longer meet in person? And how do we benefit from wise community and good friendship? I share part of the Upaddha Sutta and a quote from Bhikkhu Bodhi as I explore these questions and more. I also offer some suggestions of online sanghas. Here is a broad list from Tricycle Magazine and online meditation offerings from Spirit Rock, The Insight Meditation Society, and the Insight Meditation Center

During the COVID-19 pandemic, so many of us are experiencing worry, fear and grief. How can we manage these mind states? How can we stop them from taking over? The Vitakkasanthana Sutta (MN 20) has 5 steps to help remove distracting thoughts, and Kate uses practical examples to describe how these tools can be used. 

This episode I explore ways to bring mindfulness into our daily life. My working definition of mindfulness is: embodied, non-judgemental  awareness of the present moment experience. How can we bring this quality into different activities? Using the satipatthana sutta I share ways I practice mindfulness throughout the day. Included in the episode is a piece by Dave Eggers.

During this pandemic we may find ourselves caught in certain patterns of behavior. When we learn our Buddhist personality type we can learn why we me have certain tendencies and ways to work with them. As with any Buddhist teaching, the hope is, with wisdom we can move our heart and minds toward peace. For more on these personality types, including how to find your type, here is an article from Tricycle Magazine

This episode I explore the 5 spiritual faculties and look at how they can be applied to cultivating anti-racism. A link to the text of the teaching is here and and here is an article by Bhikkhu Bodhi going into more detail about the spiritual faculties.

In this episode I share the path factor of Wise Speech and explore types of speech we are asked to refrain from and types of speech we are asked to cultivate. I then use examples from daily life to try on this teaching. Here is a written rundown of the principles of wise speech.

This week I introduce the four brahmaviharas, the four heart qualities we can cultivate to create more harmony in our lives and the world. I share ways we can connect with the feeling of these qualities and actions we can take to cultivate these qualities.

Here is the link to the Metta Sutta in English and here is a book I recommend on the brahmaviharas: Lovingkindness by Sharon Salzberg

The second noble truth is the truth that craving (tanha) creates and compounds our suffering. How do we understand the difference between unwholesome craving and wholesome desire? How can our experiences with the pandemic and white supremacy help us to understand these energies? I explore these questions and more and also read a poem from Matty Weingast's adaptation of the Therigatha: The First Free Women: Poems of the Early Buddhist Nuns

This episode begins a series on the four foundations of mindfulness. I explore the word mindfulness and then talk about the first foundation - mindfulness of the body. I discuss how embodied awareness can help us become antiracist. The link for the sutta is here. I read quotes from: My Grandmother’s Hands: Racialized Trauma and the Pathway to Mending Our Hearts and Bodies by Resmaa Menakem and Mindful of Race: Transforming Racism from the Inside Out by Ruth King.

Continuing the series on the four foundations of mindfulness I look at the second foundation: mindfulness of feeling tone (vedana). I share quotes from Mindfulness by Joseph Goldstein, Perspectives on the Satipatthana by Analayo, and Let Go by Martine Batchelor. I also recommend reading this blog post on investigation to enhance understanding of this important topic.

Continuing the series on the satipatthana sutta I unpack the third foundation of mindfulness, mindfulness of mind. I explore how understanding our thinking mind can help us to change our behaviors and make a more harmonious world. I reference a book on practicing the four foundations of mindfulness by Bhikkhu Analayo.

Continuing the series on the satipatthana sutta, I give an overview of the fourth foundation of mindfulness which includes several of the Buddha's core teachings. The categories of phenomena are: The Five Hindrances, The Five Aggregates, The Six Sense-Spheres, The Seven Factors of Awakening, and The Four Noble Truths. I refer to Bhikkhu Analayo's book Satipatthana: The Direct Path to Realization and Joseph Goldstein's book Mindfulness 

Concluding the series on the Satipatthana Sutta, the Four Foundations of Mindfulness, I explore the "refrain" a verse that occurs in the sutta over 20 times. I look at how the aspects of the refrain support us in developing the four foundations, as well as support us in dismantling white supremacy and cultivating antiracism. Here is a blog post about some antiracist books I recommend.

These teachings and this path point to freedom from craving, to liberation. How do we get in touch with that feeling? How can we live and feel the Dharma? This episode includes a jataka tale, many quotes, and two poems from The First Free Women: Poems of The Early Buddhist Nuns

Sometimes we want to make a behavior change but we need to start by looking at our intention. In this episode I explore how to use aspects of the Wise Intention path factor to set intentions. Here is a blog post about this topic.

A few hours after returning from meditation retreat I recorded this episode. I share my personal reflections of my experience. I also explore why we do meditation retreats, how they can benefit our practice, and ways to craft them while many retreat centers are closed. Here is a blog post about self retreat resources and here is an article by Chris McKenna about doing a short retreat at home. 

Worry and sloth are two of the five hindrances. While seemingly opposites, they are often interrelated. In this episode I explore how they manifest, why they might arise and how to work with them.

In this episode I explore karma and how we can see it in our daily lives and in our culture. I share quotes from Ajahn Sucitto, Bhikkhu Analayo, Ruth King, and others as I help us to navigate this complex and important topic.

We see the world through so many different lenses, and often those perceptions close us off from connection and compassion. Using different examples, I explore ways to bring mindfulness to our perceptions so we can better understand how they may be limiting our view.

I've been pretty impatient recently so I thought it was important to look at this paramis of patience and explore ways we can work to cultivate it in our lives. And here is a beautiful article by Michele McDonald if you would like another perspective.
 

Death reflection and meditation is an integral part of the Buddhist path. In this episode I explore the Contemplations of Atisha and how this phrase-based practice can support our understanding of the Dharma.

How can we  set goals, make plans, and live our day-to-day-lives, while also accepting the reality of impermanence? How can opening to impermanence reduce the hold that greed, hatred, and delusion, have on our lives?

In this episode I explore the factors that allowed 55% of White women to vote for Trump, and that allow us all to make decisions that are not in our own best interest. I look at the importance of cultivating community and compassion.

What does it mean to be ethical? How do ethics, sila, point us toward freedom? Going through the 5 precepts (training rules) for lay people I look at these questions and more.  Here is the adaptation of the precepts that I discuss in the episode and here are Thich Nhat Hahn's words for another perspective on the teaching.

Sometimes the teachings can feel inaccessible. Maybe anger or depression or doubt has taken over. I explore what that can look like, and some tools we can access in those moments. I also share a story from Ajahn Brahm's book Don't Worry Be Grumpy

This week I explore what it means to guard the sense doors. How we relate to things as they arise, and how we make choices about what we do and don't let into our lives. I also share my interpretation of the Bahiya Sutta

In this episode I explore the different ways that we can avoid or minimize grief and the importance of accepting this mind state. I share quotes from Rev. angel Kyodo williams, Michelle Obama, Bruce Springsteen and others. I also share two suttas from the teachings about the death of the Buddha's two disciples Sariputta and Moggallana

This week I look at the practice of taking refuge in the Triple Gem, the Buddha, the Dharma, and the sangha. I share ways that we can search for refuge that don't always work, and how the Triple Gem can guide us to a true sense of safety and peace. I reference the book, True Refuge, by Tara Brach

In this episode I explore how generosity can help combat the three poisons of greed, hatred, and delusion and some avenues for cultivating generosity.

In this episode I explore the ten fetters, and how this list of barriers can help us to stay on the Dharma path. I share quotes from Sharon Salzberg, Ruth King, Matthew Brensilver and more. 

“Under pressure, you don’t rise to the occasion, you sink to the level of your training. That’s why we train so hard.” -Archilochus  This week I explore the ways we train in the three poisons, greed, hatred and delusion, and how we can train in their opposites; generosity, compassion and presence.

In this episode I explore the importance of being with the truth of dukkha, the reality that there is difficulty in life, and the dangers that come from not accepting this truth. I share quotes from the Buddha's first teaching, Krista Tippett and more.

In this episode I explore how to work with physical pain both in our formal practice and in our daily lives. I reference Maslow's hierarchy of needs as a framework for helping us understand why meditation can be difficult when we're in physical pain. Two resources that may be helpful if you're working with physical pain is this post from Tara Brach and this article from Shinzen Young

In this episode I discuss the Theravada Buddhist tradition I am rooted in and the lineage of teachers that I learn from. For more reading on Buddhism I recommend Buddhism: A Concise Introduction by Smith and Novak. Some of the teachers I mention in this episode include Gil Fronsdal, Michele McDonald, Jack Kornfield, Ruth Denison, Sayadaw U Pandita, Joseph Goldstein, JoAnna Hardy, Mary Stancavage, and Dipa Ma. Living Buddhist Masters is an excellent book about teachers that have influenced many of my teachers. I share about my practice at The Insight Meditation Society and two of the traditions that I have learned about there; The Thai Forest Tradition and the Mahasi Tradition

In this episode I share 9 ways that we can practice mindfulness on the go. Whether it's formal moving practice, or throughout our daily activities, developing continuity of mindfulness is an important part of the path.  I share a movement class I attend, and the link to that class is here.

For each of us, finding balanced effort is an important part of our meditation practice. As we practice mindfulness throughout our days, we can notice where we are striving too hard, and where we are not bringing any energy, and find the balance in the middle. Wise effort is a part of the noble eightfold path; it is one of the steps to freedom.

This week I share the story of Angulimala, (from sutta MN 86, one translation here and another here), and look at 5 Dharma lessons we can take from this story. I share quotes from Sharon Salzberg and Bhikkhu Analayo and cover some themes including compassion, annica, and karma.

This week I explore the concepts of anatta (not self), sakkaya ditthi (self-identity-view) and bhava tanha (craving to become) and how we can work to understand these terms as we move toward liberation. I guide a reflection practice and share some words from Joseph Goldstein. The episode ends with some guidance on ways to understand these concepts as we work to be antiracist.

For the last episode of season 1 I explore the third noble truth, this truth of cessation and share ways we can experience small moments of liberation in our lives. I share quotes from Bhikkhu Bodhi, Rev. angel Kyodo williams and others.

For this first episode of season 2, I explore the inspiration that led Siddhartha Gautama to become a spiritual seeker, which in turn led to his awakening as the Buddha. Besides exploring the four traditional messengers of illness, aging,  death and the spiritual life, I also look at the birth of his son as an additional messenger. For further information on this teaching here is an essay by Bhikkhu Bodhi and a Dharma talk by Ayya Santacitta

Continuing with the story of the birth of Buddhism, I share Siddhartha's battle with Mara, and how understanding that battle, and understanding the strategies Siddhartha used, can help us to work with difficult aspects in the mind. Some of the mind states I discuss include greed, the critical mind, and self doubt.

If you want further reading on Mara here is an essay from Access to Insight and and entry from The New World Encyclopedia

Continuing with the story of the Buddha's awakening, I share his decision to teach and what we can learn about compassion from this story. I lead a brief meditation to help train our bodies, hearts, and minds to understand this feeling of karuna (compassion). 

Sangha, community, is considered one of three refuges in Buddhism. I explore why this is such an important part of practice and how we can find and create sangha. I share quotes from this sutta, as well as quotes from Resmaa Menakem and Malidoma Patrice Some and others. I end the episode with a reflection about my experiences in a sangha that fell apart.

In this episode I explore what the beginner's mind is, and how we resting in the beginners mind can help us on the Buddhist path and in our lives. I quote from Zen Mind, Beginner's Mind, and I share some of a post by Jack Kornfield. If you want to go deeper here are some offerings around this teaching, including one from Zenju Eathlyn Manuel

This week I share the first teaching the Buddha gave after his awakening. I share how the teachings have been passed down, I mention some books and translators including Bhikkhu Analayo and Bhikkhu Bodhi, and I read the sutta. *technical note: there is some construction noise in the background on the latter part of the episode. I apologize for the limits of my editing capabilities!*

Continuing from last episode I begin the process of exploring the four noble truths beginning with the first truth, the truth of dukkha. I share aspects of the sutta and a complementary sutta as well as quotes from Vinny Ferraro and  Rev. angel Kyodo williams. 

In this episode I explore the second noble truth, the truth of craving and how it is this tanha, that creates dukkha. I read sections from Setting the Wheel of Truth in Motion and share quotes from Sylvia Boorstein, Norman Fischer, and Resmaa Menakem.

This episode continues with the Buddha's first teaching and a look at what nibanna, or the cessation of craving and difficulty actually look like in our lives. I guide 3 practices to help us connect with that feeling of freedom. The final practice is a reflection practice, which can also be done as writing prompts. Here are the prompts:
-What is something you really wanted as a child that you don’t want anymore?
-What is a time where you got what you wanted and it made your life more complicated, created dukkha?
-What is something you really wanted and when you got it, you realized it wasn’t what you wanted?
-When is a time you did not act on a craving, and afterwards knew that was the right decision?
-Can you think of a time, or a place, where you felt contentment, no craving for anything, even if just for a second?

I conclude my series on the Buddha's first teaching by discussing the fourth noble truth, the noble eightfold path. I emphasize the interconnectiedness of the path factors. This is a dense topic and this is purely an introduction. For further reading I recommend this book by Bhante G, this book by Bhikkhu Bodhi, and this talk series by Gil Fronsdal. 

In this minisode I wrap up the springtime theme of beginnings and share some words from rev. angel Kyodo williams.

In this episode I share 3 Dharma tools for working with the arising of grief; the prescription for dukkha, compassion, and equanimity. I quote from Kate Inglis's book Notes for The Everlost. Here is guided compassion meditation by Andrea Fella and a guided equanimity meditation from Jesse Maceo Vega-Frey

In this episode I explore how to apply non-theistic Buddhism to some of the seemingly theistic principles of 12 step recovery. I explore how to change habits using the truth of karma, anicca, and dukkha. Some Buddhist recovery resources include:
Recovery Dharma is a Buddhist recovery community
Kevin Griffin has books and courses on Buddhism and the 12 steps
Valerie Mason John has created 8 Step Recovery

Inspired by a Tamar Adler quote in this Vox article, I explore the ways that greed and capitalism lead us to abandon our felt experiences and 4 Buddhist tools we can use as antidotes to greed. I also share quotes from Sharon Salzberg and Ruth King. 

Seeing as my life has been super full recently, I thought it important to talk about the sensation of overwhelm, what it is, and how we can see it through a Buddhist lens. I mention Tricia Hersey's project The Nap Ministry which you can learn more about here.