Building a Firm Foundation - Meditation Day Twelve

It is imperative that we review the "why" behind our practice at this time. I know that it is still very early in our run at establishing our daily meditation practice but if you have learned anything at all thus far, it is that the mind is seldom very focused. We are like cats focused on the laser beam of our thoughts; running up walls and scurrying back and forth across the floor. Our backs are arched and we are poised to see where our mind will take us next.

In this very early stage of meditation, often called mindfulness meditation, we are learning to develop concentration. The development of concentration will create a measure of tranquility: it is at this stage that we will begin to move our concentration away from the breath and onto our other two forms of meditation.

Focus on the picture above
and imagine
that we can express ourselves
as both the holder
and the one being held......

This is the mountain,
the oasis,
to which we now
journey

What do you feel?

Where do you feel it?

Think on these things......

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

What to do, What to do, with the hands......

The world of hand gestures (mudra) used within the various schools of Yoga, Buddhist and Hindu teachings is vast and something that you need not concern yourself with. We are slowly entering the very deep well of mindfulness; our well is deep with muddy water and we are seeking to make it still; allowing the mud to settle and the water to become clear. We need not entangle ourselves with objects that will weigh us down and keep the water disturbed.

The first hand gesture is know as the Dhyana mudra. It is perhaps the most universal positioning of the hands during meditation.The second hand gesture is the Gyan mudra and the last is the Varada mudra.

Try all three as we begin to explore mindfulness, create compassion and still our minds. We're not in a race here. I want you to relax into your posture and place your hands where they will become part of your "sitting as a mountain."

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.

Building Muscle

There was a period in time when I could rip off fifty push ups. If now instructed I would be lucky to hit the deck and give you twenty. If you don't use it, you lose it. Now, if I decided that I wanted to build myself back into a fifty push up regimen, it would require of me a few simple things.

1) Practice

2) Patience

3) Acceptance

You can't turn yourself from a ninety eight Lb weakling into a Charles Atlas overnight. The same is true of meditation practice too.

You have to take responsibility and decide to practice. The muscle will not build by itself. You need patience. You cannot go from eighteen push ups on day one to fifty on day ten. Acceptance - you have to watch as the muscle increases in strength. No amount of frustration or disappointment will alter the speed in which progress is made.

We have decided to begin a meditation practice. We need to be patient. We need to watch the meditative process unfold with true acceptance.

This means that we make the decision to practice. Setting up a time at least six days a week. Seven if you can. No less than five. (flexible, eh?) Try to meditate every day at the same time. You need to be patient with yourself as you struggle with the addition of this new task in your life. You will not turn from a Human Being into an Immortal overnight. (lighten up!) As your mind flits about as a bird in a tree, accept it. Just note the flit and return to the meditative process.

At the start of The Compassion Project I asked that you review the two meditations that I outlined for you. The Inner Smile and the Loving kindness meditation.

I now offer you a third choice: which is what my practice will entail.

We will begin with a short session of Taoist-based spine stretches.

We will use mindfulness (vippassanna) meditation to center ourselves.

We will use the Inner Smile meditation as I have learned it: lightly resembling the micro-cosmic meditation

And we will proceed onto the first layer of the Loving Kindness meditation.

This we will do until we decide to move deeper into Loving Kindness.

I will soon post a walk through of the process as in a mock trial. (testing, testing. This is a test!)

Please forward any questions or comments.