Breath-counting Meditation

If you're interested to learn Breath-counting meditation, here are the steps:
1. Sit in a comfortable position.
2. Close your eyes.
3. Relax your shoulders, face, and whole body.
4. Keep your breathing natural as you inhale and exhale normally.
5. For every exhale, count silently in your mind from 1 to 4. After 4 exhales, count again to 1.
6. Focus your mind only on your breath. Let go of all thoughts.
7. Do this for 5 to 10 minutes as you wake up and before you sleep.
If done properly and continuously, you'll be amazed with the results.

The Promethean Manifesto

(This is the valedictory speech I delivered on Saturday, April 14, 2012 at the PICC.)

 

          Socrates once said, "Education is the kindling of a flame, not the filling of a vessel." The famous philosopher believed that education is not confined in the spoonfeeding of information but in arousing curiosity, developing critical and creative thinking, and forming meaning and knowledge. But I believe that that flame does not only refer to mental and cognitive processes. It also symbolizes the spark, the beginning of a transformation which spans the personal and the social realm, a revolution that can only be initiated by truly learned individuals who want to use their intellect for the betterment of society. Now that we are already graduates, my question is, do we really have this spark in us?

 

          Almost one million graduates are produced annually by the Philippine educational system, but do we see any significant changes in our social conditions? Why do we see so much misery in the world when there are so many supposedly "educated" people around? I believe that learning should lead to transformation, a change not only in personal behavior but in the wider social conditions, because "The only person who is educated is the one who has learned how to learn and change." This was aptly uttered by psychologist Carl Rogers.

 

          Everytime I see beggars lying in the streets, I can't help but feel angry and hopeless because of my incapacity to improve their distressing circumstance. At the back of my mind, I convince myself that the reason why I chose to become a teacher is to alleviate poverty by providing quality education. But I now come to realize that merely attaining education is not enough because "education doesn't change life much. It just lifts trouble to a higher plane of regard" according to American poet Robert Frost. The British writer Alec Bourne espoused that "It is possible to store the mind with a million facts and still be entirely uneducated." I assert that if we are not able to produce change, our entire education is meaningless, we have graduated for nothing, because "Change is the end result of all true learning" according to the author Leo Buscaglia. The philosopher Herbert Spencer also argued that education without transformation is pointless when he said, "The great aim of education is not knowledge but action." Why is this so? Because as intelligently enunciated by former South African President Nelson Mandela, "Education is the most powerful weapon which we can use to change the world."

 

          As most of you believe, we study in order to get a high paying job in the future. Then the money that we will earn will be spent on our family's needs. This "family-centric" scheme is so ingrained in our consciousness that only a few were able to rise above it. These deviant people are those we call saints, heroes, martyrs – people who devoted their lives in improving the human condition. Where now are the heroes and saints of our time? Do we see them only in the movies and TV? No, the heroes, the leaders, the saints should be you, fellow graduates, because as John F. Kennedy put it, "Leadership and learning are indispensable to each other."

 

          Show that we are learned persons by leading a transformation, a revolution that begins by adopting a humanistic, socially-oriented viewpoint and a compassionate, selfless, loving attitude towards our fellowmen. If we want to change society, change ourselves first. That personal transformation will become the foundation for greater, more far-reaching changes that will significantly affect our families, churches, schools, communities, and the society as a whole. Remember, as Jiddu Krishnamurti said, "It is no measure of health to be well adjusted to a profoundly sick society."

 

          The country desperately needs this revolution. This dark world greatly longs for light to shine on it. Show the world your passion and compassion, fellow Arellanites! It's time to light your candles and start the change that we want to see in the society. Join me in this revolution!

 

          Again, to our University President, administrators, school officials, graduates, parents, and friends, good afternoon.

 

          Before I end, let me thank the administrators and officers of Arellano University, the dean of the School of Education Dr. Eduardo O. dela Cruz, Jr., the faculty, my classmates, my friends, my special someone, my parents, the ultimate Source of everything, and all the people who kindled our flames, touched our lives, and will continue to guide us in awakening the fire and touching the lives of others. Thank you.

The Art of Letting Go

"True love doesn't have a happy ending, because true love never ends. Letting go is one way of saying I love you." This quote from an unknown author exactly captures a thought that is often missed by most people – that letting go of someone you is love is also a way of expressing your love, sometimes even the best one. For many, letting go and moving on from a breakup is a process usually marked by pain and emotional struggle. As a help to these people, I want to offer a four-step guide on letting go which can be summarized into the acronym CARE. They are as follows. 

 

The first step in letting go of someone is…cry. This may be odd for some people, but crying actually helps a person release emotional tension and pain. Though it may seem to be a sign of weakness and sentimentalism, crying over a loss is in fact a perfectly normal part of being a human. It has even been proven that crying is essential to a person's psychological maturity. 

 

According to Ann Landers, "Hanging onto resentment is letting someone you despise live rent-free in your head." It is therefore important to let go of negative feelings such as anger, resentment, hatred, and unforgiveness. This can be done by letting out your anger, forgiving those who might have hurt you, or simply just by crying. But of course, the method used by each person in coping with negative emotions depends upon their personality type, attitudes, and beliefs. 

 

The next letter in our acronym CARE is A which corresponds to the word avoid. Yes, avoid your ex-lover and his mementos. Moving on is a psychological and emotional process, thus it involves the mind, will, and emotions which are all abstract and intangible elements. Nevertheless, physical activities are also integral to the process. An example of this is avoiding the person and the things that remind you of him. This is important so that it will become easier for you to forget the past and the painful memories associated with it. 

 

Many people say that avoiding someone is a sign of immaturity and bitterness, but I say that it is a mark of practicality and wisdom. Practicality because it is one of the easiest and most doable steps in letting go of someone; wisdom because it is a way of preventing further damage and pain. Seeing your former lover can bring out emotions and may cause you to do or say something you will regret, so it is most advisable for you to avoid him. 

 

Likewise, mementos such as pictures, letters, gifts, or anything that reminds you of the person should also be avoided. You have to give them away, put them away, or hide them until you are finally able to remember the relationship without longing for it to still be going strong. Remember the principle most often applied in advertising: Out of sight, out of mind. 

 

The main purpose of avoiding someone and his mementos is to help the mind and the heart refocus. This is the third step in letting go and corresponds to the letter R in our acronym CARE. Refocusing involves two steps: stop thinking about your ex-lover and think about other things. Why are they important? Psychology has an answer. 

 

Actually, love is not only an emotion; it is also a behavior, and just like any other behaviors which can be learned, love can also be unlearned. Some people learn to appreciate and like a person by thinking about his good qualities and always being with him. In due time, this feeling can turn into love. Likewise, this process can be reversed when the opposite is done. By training yourself not to think about the person, you will gradually learn to forget him. Besides, dwelling on the past only worsens the problem and intensifies the pain and burden of letting go. 

 

When you are tempted to think about your ex, try focusing your mind on other things, or better yet, think about the mean, rude, cruel things your ex may have done in your relationship. This is the essence of refocusing. If you can't stop thinking about him, think about his negative qualities. This will help ease the pain and make the process of moving on easier. 

 

The last letter in our acronym is E which corresponds to the word express. There are many ways to express your thoughts and feelings. You can write, draw, or paint. You can also talk with your close friends. They may get sick of hearing you talk about the breakup but you need to let out all your feelings and thoughts or they may come back to bite you later. You have to get everything out so that you won't hold it inside. Remember, negative emotions are toxic. They have to be let out. 

 

Letting go is never easy, but it can be done. Applying our acronym CARE can be helpful in doing this: C for cry, A for avoid, R for refocus, and E for Express. As I now bring this speech to a close, let me share a quote from Phil McGraw which I want to serve as an encouragement to those who are just learning the art of letting go and are struggling with it: "Stand up and walk out of your history." Thank you and take CARE.

Pagkatapos ng Sigwa

Hinawi na ng ulan ang nagpupumiglas na luha,

pumatak, umagos, nilunod ng baha.

Katulad din ng aking kinimkim na paghanga,

akin nang isinuko, sa dibdib pinakawala.

 

 

Sa aking pagtitig sa pisngi ng langit,

alam kong dama niya ang lihim kong pagtangis;

sapagkat sa pisngi ko'y luha niya ang gumuguhit,

habang puso ko naman ay sumasabog, napupunit.

 

 

Sa mapait kong pag-iisa, ulan ang karamay ko

gayong ang hangad ko'y mahigpit na yakap mo.

Sana sa pagtila at pag-alis nitong bagyo

isama niya ang pighating sa puso ko'y bumabayo.

 

 

Malamig ang hanging sa katawan ko'y bumabalot,

gaya ng damdamin mong pagkagupo ang dinulot;

o marahil ako'y duwag, inunahan lang ng takot,

kaya itong damdamin ko'y sinikil ko na't pinatulog.

 

 

Lumakas pa ang ulan, di pa handang umalis

tulad din ng puso mong di pa handang umibig;

patuloy ang pagbuhos, pagbagsak, at pagdilig

habang 'tong damdamin ko'y pinaubaya na sa tubig.

 

 

Hinawi na ng ulan ang nagpupumiglas na luha,

kasabay ng damdamin kong akin nang pinakawala;

kung ito'y magbalik man at muli tayong magkita,

sana ako'y matapang na at pareho na tayong handa.

Sa Puti Mong Hiyas

Ako'y nagitla sa pagbati mo sa 'kin

 

at ang loob ko'y natigib ng hinayang.

 

Dati, alok mo'y malawak na buhangin,

 

ngayon ay damo ang sa 'ki'y nakaabang.

 

 

 

Damong kinukubli dalisay mong ganda,

 

ngayo'y nagpapalamuti sa 'yong pangpang.

 

Malawak mong disyerto ay inagos na,

 

sabay lumipas ng aking kabataan.

 

 

 

Habang binabaybay daang lubhang kipot

 

tungo sa gilid ng tubig mong magiliw;

 

aking naalala, yamang di malimot:

 

kabataan kong ginugol sa 'yong piling.

 

 

 

Sa lawak ng 'yong malayang buhanginan,

 

isang bata ang malaya ring naglaro:

 

natutong magsikap sa paghahabulan;

 

sa bagsak ng saranggola: pagkabigo.

 

 

 

Sabay sa lipad ng eroplanong papel,

 

pumailanglang din pangarap ng paslit.

 

Habang s'ya'y tingala sa langit mong kahel,

 

sa kanyang pisngi hangin mo'y umaakit.

 

 

 

Para sa kanya'y paraiso ang hawig

 

ng 'yong paligid at puti mong lupain.

 

Sa kanyang loob taimtim na nasambit:

 

'wag sanang maglaho malawak mong buhangin.

 

 

 

At ngayong ang paslit ay nasa 'yong tabi,

 

paa n'ya'y nakatapak na lang sa putik.

 

Kahit pilitin n'yang buhayin ang dati,

 

inagos mong kahapo'y di na mabalik.

Cumulosophy

Since I was a child until now, watching the clouds has always been a pleasure for me. Even after learning the basic principles of meteorology, I still believe that there is magic in the way clouds form their shapes and sizes and in the way they take their colors. I think that never anymore will I be able to outgrow the amazement and wonder that I feel everytime I look up the sky and see those fluffy, white, cottonlike, cute creations of God. Maybe this is why when I was a child, it had been my dream to fly up in the sky and lie on those clouds like Peter Pan did. Oh, the sweet memories of childhood.

 

Now that I'm old, I still find contemplating the clouds enjoyable, or even more, meditative. I can't believe that those cute stuffs in the sky have actually taught me many things in life. They taught me that my life is actually as transient, transitory, fragile, and mutable as they are. Additionally, in the same way that a solitary, small fragment of cloud is usually uninteresting unless it becomes a part of a bigger whole, my life will also become meaningless when lived alone and isolated from the people around me, especially those who love me and whom I love. My life now as youth can actually be represented by those white, cottonlike clouds and as I grow old, the change can also be symbolized by the orange-violet clouds at dusk. Obviously, our cloud's color becomes darker as we age. Nevertheless, because of the experiences that we amass as we grow old, our cloud actually becomes more colorful as it changes from white to yellow, then orange, then red, and finally until it mixes with the color of the night. That's what actually life is.

 

Most importantly, I learned that it is only I who decides the form, shape, and size of my cloud. And just as the clouds are made to be just what they should be and to do just what they should do, I'm here just to live my life as what life should be.

 

10.22.09

Letting Go

April 3, 2013

bakasyon na nga. di na ako sanay na walang ginagawa. andito ako ngayon sa duyan habang nagtatype. wala na akong magawa. bored nang magbasa at gumawa ng kung anu-ano. feeling ko lang gusto kong magsulat kaya eto.

kahapon lumabas kami ni qijof. sa wildlife lang kami. kahapon feeling ko parang kami na talaga kaya lang di ko pa rin maalis ang feeling ko kay bheng. kahapon ko narealize na iba talaga ang pakiramdam kapag si bheng ang kasama ko. mas kaya kong maging totoo sa sarili ko. nagdecide na rin kami ni qijof na maging friends na lang at i-let go na ang feelings namin. kahit mahirap, yun ang mas tamang gawin. alam ko rin naman na wala kaming patutunguhan. di kami bagay. di kami para sa isa't isa. masyado syang mabait para sa akin at masyado akong makamundo para sa kanya. I just don't deserve her. napatunayan kong si bheng-bheng pa rin talaga ang babaeng hinahanap ko kahit ngayon ay may krisis syang hinaharap. sana nga lang talaga ma-let go na na yung ninakaw na laptop nya. gusto ko nang bumalik ang sigla nya.

iba talaga ang gaan ng pakiramdam ko pag si bheng ang kasama ko. sa kanya ko pa lang nararamdaman yun. sobrang kampante na ako sa kanya dahil ramdam kong tanggap nya talaga ako at di na sya naghahangad na baguhin ako. ewan ko lang kung makaramdam pa ako ng ganon sa ibang babae.

lately pakiramdam ko nawala na ang cheerfulness ni bhe. ang tamad na nya sa text. parang nada-down tuloy ako. nagbago na sya dahil lang sa laptop nya. gusto kong mainis kasi sinisira nya ang buhay nya dahil lang sa isang bagay na nawala sa kanya. para bang buong kaligayahan nya nakadepende ron. naiinis ako dahil di nya magawang i-let go yun kahit matagal nang nawala. parang nag-iba na talaga siya dahil dun.