Hope you were able to use the link I provided in the
previous post. If you had trouble keeping the focus on the breath, here is a
link to the Center for Healthy Minds at the University of Wisconsin where a
well-tested breath counting tool is available. It is free but you have to register
to get it.
https://centerhealthyminds.org/well-being-tools/breath-counting-tool
Here is another one https://webtasks.keck.waisman.wisc.edu/breath/demo/
There are several other methods to
bring the mind back to breath. For example, we can focus on a sound symbol. In
Hinduism, it is the sound “Om”. In Buddhism it is “manipadmoham”.
In the Catholic faith it is “maranatha”. The idea is to use this sound
to bring the mind back to its focus on breath each time it wanders off.
In Buddhist schools, a gatha
is used to get the mind back. It is a short statement to utter within oneself
each time the mind is caught wandering off. For example, when breathing in and
out, we say “I am breathing in – I am breathing out”. “Breathing in- Breathing
out”. Or “When I am breathing in, I know I am breathing in – when I breath out
I know I am breathing out”. This gatha helps keep the focus on the
breath, brings you to the present moment and also recognizes the body-mind
connection.
Speaking of gatha, we can make
up our own gatha just as Rev.Thich Naht Hanh suggests while we are
washing dishes or driving a car. For example, when walking, he suggests
repeating with each step the following gatha: Breathing in, I say “yes”
to life; Breathing out, I say “thank you” to life” etc.,
You may wish to use a short prayer
from your tradition. That is fine too. The only point is that we should not get
stuck with that sound but get back to focus on breathing. In some systems, the
teaching is to focus on the silent interval between the gathas or mantras.
We can visualize a sacred image to
bring our focus on the breath. This can be one’s favorite deity, or a sacred
figure such as Buddha or Jesus or a serene memory of nature. The idea is the
same. Whenever the mind wanders, use this image to come back to the present
moment and focus on the breath and breathe slow and deep – until it wanders off
again, which it does often. That is the nature of the mind. In eastern
philosophies the mind is compared to a drunken monkey, jumping from branch to
branch.
Another aid to meditation is a
rosary, which is commonly used in all faiths. The most important point to
remember in pushing the beads is not to get stuck with the ritual. Pushing the
beads mindlessly does no good. The essential principle is to focus on the
divine figure or the divine sound each time one touches a bead and to focus
on the silence or the breath before touching the next bead. Prolonging the
silence between the beads and prolonging the attention to the here and now of
the breath should be the goal.
Why do you wish to meditate? Before you start meditation
practice, ask yourself why you want to do this and what you expect to gain out
of it. Is it out of curiosity? Is it because this is the “in thing” these days?
Is it because you are looking for special states of bliss and mystic
experiences? Is it because your life is full of stress and you need a
stress-reduction program? Are you interested in spiritual growth? Are you
interested in developing a deeper understanding of this life and of this
universe? You must find your own answers.
In addition, it is good to know before you start that this
method is not for attaining mystical states, although it is possible to reach such
states with decades of training and more rigorous discipline. They are for the
monks and nuns. Those states may even be harmful to some. For us, common folks,
it is best to start with an open mind, and aim for calming of the mind.
“Letting go and let it be” are two of the slogans in learning mindful
meditation. It is best not to set too high an expectation.
What are some hindrances to practice? Doubt and indecision, anxiety and
restlessness and laziness are clearly hindrances. Setting too high an
expectation or giving up easy are also major hindrances. Just let it be. Do
not cling or grasp. Just let go.
What do you have to do to get started?
In practice, we set up an assigned time every day and stick
to it. I prefer early morning before anyone, or any event can interrupt the
meditation time. We need a calm place, with all lights and phone turned off. We
need a comfortable seat to sit on and comfortable clothes which we do not have
to keep squirming in. It goes without saying, but we will be better off setting
this time before eating or drinking alcohol or coffee. This will not be an
issue if we meditate early in the morning immediately on getting up.
Practice, Practice
and Practice.
It is like exercising daily to build the muscles. Consider
this as building neural networks in the brain. Daily, informal practice is the
most important. You may wish to attend a formal meditation session in your
neighborhood, if there is one, once a week or twice a month. In this age of technology,
you may be able to join one of the virtual group sessions. If you are serious
you may wish to attend a week-end retreat on meditation conducted by reputable
teachers and organizations.
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