- Sit in a comfortable position with the back erect. It can be on the floor, on the cushion, on the chair or stool.
- Relax and take 3 deep breaths into our stomach.
- Drop and sink.
- Now that the body is relaxed, we calm the mind by staying in the present and away from any negativity. It’s all in the shift of focus and intention.
- Present moment. There are many strategies to anchor
awareness in the present.
- One is to pay attention on our breath. Is it long or short, fine or laboured.
- Secondly, pay attention on what the body is doing, such as hearing sounds far or near, subtle or loud, people or music.
- Thirdly, slowly do a body scan.
- Use reminder key words such as , here, now, present
- noting in our mind what’s going on, such as feelings feelings, thought thought, itch, bored,
2. Replacing. If the mind is too overwhelming or traumatized and hard to be anchored, then we can try replacing that thought pattern by a more wholesome thought (intention). For example, we paid attention (mindfulness) to the issue of concern and find ways to let it go temporary in this moment. Strategies such as
- Forgiveness by finding the diamond in the sand.
- Telling ourselves that we deserve this moment of rest, of peace.
- Good wishes to the people, situations, to our mind.
- Find joy in the actions of inspirational people, in our efforts to change.
- Keep counting blessings
- Keep reminding ourselves that right here in this moment is where we change our future.
Food stain on the chair
Rubbish behind the sofa
Stacks of hoarded trivia
I cleaned, I mopped, I vacuumed.
In the majority of our beginning years, meditation is about dealing with hindrances such as boredom, drowsiness, restlessness, mind proliferation, doubt, desires and negative mind states.
Be patient and have the right approach.
Allow many years for this phase, approximately 10 or more. This is the hardest phase of the path because we are fumbling in the dark with doubts, no clarity, full of emotional baggage and cravings.