SEna
Adept
I find this meditation technique given by Pema Chödrön useful:
"Shamatha-vipashyana meditation In shamatha-vipashyana meditation, we sit upright with legs crossed and eyes open, hands resting on our thighs. Then we simply become aware of our breath as it goes out. It requires precision to be right there with that breath. On the other hand, it’s extremely relaxed and extremely soft. Saying, “Be right there with the breath as it goes out,” is the same thing as saying, “Be fully present.” Be right here with whatever is going on. Being aware of the breath as it goes out, we may also be aware of other things going on – sounds on the street, the light on the walls. These things may capture our attention slightly, but they don’t need to draw us off. We can continue to sit right here, aware of the breath going out. But being with the breath is only part of the technique. These thoughts that run through our minds continually are the other part. We sit here talking to ourselves. The instruction is that when you realize you’ve been thinking you label it “thinking.” When your mind wanders off, you say to yourself, “Thinking.” Whether your thoughts are violent or passionate or full of ignorance and denial; whether your thoughts are worried or fearful, whether your thoughts are spiritual thoughts, pleasing thoughts of how well you’re doing, comforting thoughts, uplifting thoughts, whatever they are, without judgment or harshness simply label it all “thinking,” and do that with honesty and gentleness. The touch on the breath is light: only about 25 percent of the awareness is on the breath. You’re not grasping or fixating on it. You’re opening, letting the breath mix with the space of the room, letting your breath just go out into space. Then there’s something like a pause, a gap until the next breath goes out again. While you’re breathing in, there could be some sense of just opening and waiting. It is like pushing the doorbell and waiting for someone to answer. Then you push the doorbell again and wait for someone to answer. Then probably your mind wanders off and you realize you’re thinking again – at this point, use the labeling technique. It’s important to be faithful to the technique. If you find that your labeling has a harsh, negative tone to it, as if you were saying, “Dammit!,” that you’re giving yourself a hard time, say it again and lighten up. It’s not like trying to down the thoughts as if they were clay pigeons. Instead, be gentle. Use the labeling part of the technique as an opportunity to develop softness and compassion for yourself. Anything that comes up is okay in the arena of meditation. The point is, you can see it honestly and make friends with it." (from "Start Where You Are: How to accept yourself and others" by Pema Chödrön)
From the Kindle edition: Start Where You Are: A Guide to Compassionate Living (Shambhala Classics)
"Shamatha-vipashyana meditation In shamatha-vipashyana meditation, we sit upright with legs crossed and eyes open, hands resting on our thighs. Then we simply become aware of our breath as it goes out. It requires precision to be right there with that breath. On the other hand, it’s extremely relaxed and extremely soft. Saying, “Be right there with the breath as it goes out,” is the same thing as saying, “Be fully present.” Be right here with whatever is going on. Being aware of the breath as it goes out, we may also be aware of other things going on – sounds on the street, the light on the walls. These things may capture our attention slightly, but they don’t need to draw us off. We can continue to sit right here, aware of the breath going out. But being with the breath is only part of the technique. These thoughts that run through our minds continually are the other part. We sit here talking to ourselves. The instruction is that when you realize you’ve been thinking you label it “thinking.” When your mind wanders off, you say to yourself, “Thinking.” Whether your thoughts are violent or passionate or full of ignorance and denial; whether your thoughts are worried or fearful, whether your thoughts are spiritual thoughts, pleasing thoughts of how well you’re doing, comforting thoughts, uplifting thoughts, whatever they are, without judgment or harshness simply label it all “thinking,” and do that with honesty and gentleness. The touch on the breath is light: only about 25 percent of the awareness is on the breath. You’re not grasping or fixating on it. You’re opening, letting the breath mix with the space of the room, letting your breath just go out into space. Then there’s something like a pause, a gap until the next breath goes out again. While you’re breathing in, there could be some sense of just opening and waiting. It is like pushing the doorbell and waiting for someone to answer. Then you push the doorbell again and wait for someone to answer. Then probably your mind wanders off and you realize you’re thinking again – at this point, use the labeling technique. It’s important to be faithful to the technique. If you find that your labeling has a harsh, negative tone to it, as if you were saying, “Dammit!,” that you’re giving yourself a hard time, say it again and lighten up. It’s not like trying to down the thoughts as if they were clay pigeons. Instead, be gentle. Use the labeling part of the technique as an opportunity to develop softness and compassion for yourself. Anything that comes up is okay in the arena of meditation. The point is, you can see it honestly and make friends with it." (from "Start Where You Are: How to accept yourself and others" by Pema Chödrön)
From the Kindle edition: Start Where You Are: A Guide to Compassionate Living (Shambhala Classics)
) and into the land of nod. that world of complacent accomplishment. truly it's all or nothing. otherwise let's bask in those lukewarm waters and find happiness within.
