| Simple none religious meditation for use with step | | | | tense? Then relax your attention a little. With this, |
| 11 of the 12 step recovery program. | | | | the mind will probably calm down, and you may |
| Focusing the mind on the body can be readily | | | | find some thoughts drifting in reflections, |
| accomplished while sitting. You need to find a time | | | | daydreams, memories, or doubts about whether |
| and a place which affords you calm and freedom | | | | you are doing it right! Instead of following or |
| from disturbance. A quiet room with not much in | | | | contending with these thought patterns, bring |
| it to distract the mind is ideal; a setting with light | | | | more attention to the body, which is a useful |
| and space has a brightening and clearing effect, | | | | anchor for a wandering mind. |
| while a cluttered and gloomy room has just the | | | | Cultivate a spirit of inquiry in your meditation |
| opposite. Timing is also important, particularly as | | | | attitude. Take your time. Move your attention, for |
| most people's days are quite structured with | | | | example, systematically from the crown of the |
| routines. It is not especially productive to meditate | | | | head down over the whole body. |
| when you have something else to do, or when | | | | Notice the different sensations - such as warmth, |
| you're pressed for time. It's better to set aside a | | | | pulsing, numbness, and sensitivity - in the joints of |
| period -- say, in the early morning or in the | | | | each finger, the moisture of the palms, and the |
| evening after work -- when you can really give | | | | pulse in the wrist. Even areas that may have no |
| your full attention to the practice. Begin with | | | | particular sensation, such as the forearms or the |
| fifteen minutes or so. Practice sincerely with the | | | | earlobes, can be `swept over' in an attentive way. |
| limitations of time and available energy, and avoid | | | | Notice how even the lack of sensation is |
| becoming mechanical about the routine. Meditation | | | | something the mind can be aware of. The |
| practice, supported by genuine willingness to | | | | constant and sustained investigation is called |
| investigate and make peace with oneself, will | | | | mindfulness (sati) and is one of the primary tools |
| develop naturally in terms of duration and skill. | | | | of Insight Meditation. |
| Awareness of the Body | | | | Awareness of Breathing |
| The development of calm is aided by stability, and | | | | Instead of `body sweeping', or after a preliminary |
| by a steady but peaceful effort. If you can't feel | | | | period of this practice, mindfulness can be |
| settled, there's no peacefulness; if there's no | | | | developed through attention on the breath. |
| sense of application, you tend to daydream. | | | | First, follow the sensation of your ordinary breath |
| One of the most effective postures for the | | | | as it flows in through the nostrils and fills the |
| cultivation of the proper combination of stillness | | | | chest and abdomen. Then try maintaining your |
| and energy is sitting. Use a posture that will keep | | | | attention at one point, either at the diaphragm or |
| your back straight without strain. | | | | - a more refined location - at the nostrils. Breath |
| A simple upright chair may be helpful, or you may | | | | has a tranquilizing quality, steady and relaxing if |
| be able to use one of the lotus postures | | | | you don't force it; this is helped by an upright |
| (Illustrations and notes on posture are given later.) | | | | posture. Your mind may wander, but keep |
| These look awkward at first, but in time they | | | | patiently returning to the breath. It is not |
| provide a unique balance of gentle firmness that | | | | necessary to develop concentration to the point |
| gladdens the mind without tiring the body. If the | | | | of excluding everything else except the breath. |
| chin is tilted very slightly down this will help, but do | | | | Rather than to create a trance, the purpose is to |
| not allow the head to loll forward as this | | | | allow you to notice the workings of the mind, and |
| encourages drowsiness. | | | | to bring a measure of peaceful clarity into it. The |
| Place the hands on your lap, palms upward, one | | | | entire process - gathering your attention, noticing |
| resting gently on the other with the thumb- tips | | | | the breath, noticing that the mind has wandered, |
| touching. Take your time, and get the right | | | | and re-establishing your attention - develops |
| balance. Now, collect your attention, and begin to | | | | mindfulness, patience, and insightful understanding. |
| move it slowly down your body. Notice the | | | | So don't be put off by apparent `failure' - simply |
| sensations. | | | | begin again. Continuing in this way allows the mind |
| Relax any tensions, particularly in the face, neck, | | | | to eventually calm down. |
| and hands. Allow the eyelids to close or half close. | | | | If you get very restless or agitated, just relax. |
| Investigate how you are feeling. Expectant or | | | | |