Silent Observation - Looking in Meditation Day Four

Are you beginning to settle into your meditation position? I know that its been only a few days. You should have chosen a meditation position which best fits you. A chair? A bench? A cushion? You should have also chosen which hand position is best suited to you. The Dhyana, the Gyan or the Varada.

You should be focusing on your breath, letting it naturally flow in and out, letting the tip of your tongue lightly touch your top teeth. Focus on the breath as it enters your nose and focus on the breath again as it leaves. Counting one as you breath in: two as you breath out: up to ten. Begin again. And again.

Let us now talk about the body. I know that it's a little more than difficult at this point to feel comfortable throughout your period of sitting. It's quite common that after two, three or five minutes you will have the desire to adjust yourself or change your positioning. What I am suggesting is that you just make a mental note and then do nothing. That's right. Don't move or adjust yourself. Just observe the thought and continue to watch and count the breath. We want to find our position as we begin to "sit". Remember how we gently stretched and found our balance? This was done before we moved onto the breath. So let us not forget this step. And I hope that you are wearing loose fitting clothes that do not constrict you in any way.

And while we're on the subject of constriction, what about scheduling a time for meditation each day? I would only remind you that we must not become inflexible fundamentalists. However, meditation is about responsibility. We want to change ourselves. We want to bring change to the world. It begins with a balanced mind and a compassionate heart: which are one in the same. It's not going to come about by wishing for it or through half hearted prayer. It does require something of you. That is your practice. And you must make time for it.

Let us, borrowing from author David Fontana and point out in his words, what meditation is....and what it isn't.

It isn't:
falling asleep
going into a trance
shutting yourself off from reality
being selfish
becoming lost in thought
forgetting where you are
It is:
keeping the mind alert and attentive
keeping the mind focused and concentrated
becoming more aware of the world
becoming more human (and thus more divine: me)
knowing where you

It's the Journey, not the Destination

We will begin with the very basic yet extremely effective method of counting the breath. We are now seated in the position of our choice (bench, zafu, zabuton or chair) and begin with several deep inhalations and exhalations. Begin to breathe normally, in and out, and just simply sit and be aware of your breath and let your eyes slowly close.

Is the breath shallow? Is it long?

Rest the tip of your tongue gently behind your top teeth. Breathe in through your nose, breathe out. Be aware of your in-breath and your out-breath. And begin to count or note your in-breath as one. Out-breath as two. In-breath as three. Out-breath as four: and so on until you reach the count of ten. - Then begin again. In-breath as one, out-breath as two, in-breath as three, out-breath as four..........

We shall note...as we begin, we are looking to spend about twenty minutes a session. We will lengthen our period of meditation in due time but for now look to sit and practice for approximately twenty minutes. You may time your practice in several ways. If you have a computer in your meditation area you can download and use Mindful Clock. Or you can purchase a Zen clock/timer. Or you can simply use your incense as a guide. I have used several varieties that burn for twenty and thirty minutes. There are some that will burn for an hour. This may become helpful when we decide to lengthen our sessions.

We shall further note.....as we begin, you will notice that your mind will tend to wander. We are using the breath as our point of concentration. Our mind, in the beginning, will act as a monkey looking to play in the trees. It will climb and jump about in many amusing ways. Just gently guide yourself back to the breath - back to counting your in-breath and your out-breath up to ten. You will be amazed and surprised at how many times you will suddenly realize that your mind has wandered off into remembering or planning or thinking of something other than counting your breaths. With gentle awareness and full acceptance guide the monkey mind back to the breath.