Meditation II
There are several books available to get you started on mindfulness meditation. The one I recommend getting started with is Start Here, Start Now, by Bhante G. It will get you started on the right path. I’ve been meditating now for five months, twice a day, with encouraging results. What follows is a typical 20 minute session.
Start by closing the eyes, relaxing the body, hands resting gently, erect posture, focused mind.
Set an intention for a relaxed but focused meditation, focusing on healing, forgiveness, loving-kindness, compassion, etc.
Be aware of sounds in the room, sounds outside, etc. They are ephemeral, not important. Let them go in one ear and out the other.
Focus on the breath. Start with two large breaths: inhale on a 4 count, hold for a 7 count, release on an 8 count. Repeat.
Let your breath return to normal. Count 10 breaths. Don’t strain. Don’t try. Just be.
Picture loved ones, one at a time. Breathe in their love into your heart for a 4 count, hold for 4 counts, release. The breathe in for a 4 count, hold and gather your love for 4 counts, then release your love back to them.
10 more breaths; If you find your mind wandering, (it will) or filed with discursive thoughts, gently acknowledge the thought, then set it aside.
Spend a few minutes in Tonglen: breathe in the pain of a loved one, or of humankind in general. Then your body will “filter” the pain (transform it) into joy and compassion, and your outbreath will be joy and compassion. Repeat for 10 breaths.
10 more breaths as a transition. If you find your mind stuck in the past or worried about the future, gently acknowledge those thoughts and set them aside.
Spend a few minutes in forgiveness. Try this phrase, silently: “ I fully acknowledge and take complete responsibility for my actions, and the effect it had, and I ask for your forgiveness.” This is to forgive yourself for any pain or suffering you have ever caused to anyone. This can be a specific or generic as you want. Repeat 10 times.
10 more breaths. Stay focused. Monkey brain happens. That’s ok. Just bring it back to the breath.
Loving-kindness: Allow yourself these words, silently: 1) May I be happy. 2) May I be hale and healthy. 3) May I be free from pain. 4) May I be a t peace. 5) May I be forgiven. 6) Because I am worth it.
10 breaths.
Loving-friendliness: think about all of humanity, and say to yourself silently: 1) May you be happy. 2) May you be hale and heathy. 3) May you be free from pain. 4) May you be at peace.
10 breaths
Tension/release: Start with biceps, abs, and fists. Tense those muscles tightly on a held breath for 5 seconds, then release/relax. It helps to breathe our as though through a straw. 10 breaths. Now point your toes toward your nose, tense your calves and thighs. Tension/release, 10 breaths. Lastly, squint your eyes, scrunch up your face, and open your mouth wide. Tension/release. 10 breaths.
Try going a little deeper with your meditation. Try closing your eyes a little tighter. And raise your nose an inch. Imagine your mind is an ocean, and you are slowly sinking to the bottom. You are not concerned about air or pressure. Just explore down there for a few minutes.
Take 4-5 large breaths and just think about the most grateful breaths you can imagine. Gratitude in, gratitude out. Grateful for all the wonderful things in your life, grateful for this opportunity.
Dedication: spend a few more minutes giving your meditation a dedication. What went well? What can you do better next time? Celebrate what went well for you. Breathe 10 more breaths.
Count backward from 5..4…3…. and slowly open your eyes.
AAaahh.
Peace, Dan
“Wherever there is a human being, there is an opportunity for kindness”. Seneca