This is an easy introduction to meditation, which is simply the art of learning how to be mindful. The first exercise is about learning the basics; the rest concern the application of mindfulness to everyday life. You may think that they will take effort, but youll already be doing these things; sitting down, say, or breathing. However, if you apply a mindful approach youll experience them in a very different way.
Exercise 2
The senses
Take another two minutes to do this short exercise. As before, stay sitting exactly as you are. Focus on one of the physical senses, preferably sound or sight at this stage. Id recommend using background sounds and closing your eyes, but as sounds can be a little unpredictable at times, you might prefer to keep your eyes open and gaze at a particular object in the room instead, or perhaps a point on the wall. Whichever sense you choose, try focusing on it for as long as possible. If you get distracted by thoughts or other physical senses, simply bring your attention back to the object of focus and continue. How long did it take before you got distracted? Imagine what it would be like to have a place within your own mind that is always calm, always still and clear; a place that you can always return to, a sense of being at ease or at peace with whatever is happening in your life.
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Exercise 5
Doing nothing
Exercise 1
Im sure therell be some seasoned meditators who will throw their hands up in horror at the idea of a ten-minute meditation. But the idea of little and often makes a great deal of sense. We need to be flexible, adaptive and responsive in our approach to meditation. Its all well and good to sit perfectly still for an hour, but if youre unable to maintain your awareness for all that time, then little benefit will come from it. And what about the other 23 hours in the day? Like so many things in life, when it comes to meditation its about quality rather than quantity. Start by taking just ten minutes. If you find it easy, want to do more and have the time, then great. But there are still many benefits to be had from simply sitting for ten minutes a day.
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Without moving from where youre sitting, put down The Times and place it in your lap. You dont need to sit in any particular way, but just gently close your eyes. Its no problem if lots of thoughts pop up let them come and go for now. See what it feels like to sit still for two minutes. How was it? Perhaps it felt very relaxing. Maybe you felt the urge to focus on something, to keep yourself occupied. Dont worry, its not a test. Notice the habit or desire to be active. If you found it easy, try the exercise again, for a few minutes longer.
Find a place where you can sit, undisturbed, for ten minutes. You may like to use the same space each day. Theres something useful in doing this in terms of reaffirming a new habit. You may find it more relaxing if the space is relatively tidy too.
Exercise 3
emotion, remember the idea of the blue sky, the possibility that perhaps underneath all those thoughts and feelings there might exist a place that is still, spacious and clear. Each time you realise youre distracted, move the attention back to the physical sensation. The objective is headspace, a sense of ease with your emotions. Its the nature of life for stuff to happen, and when it does it can be good to know that youre as well equipped as you can be to deal with the situation. This doesnt mean that you wont experience the feeling, but what it means is that the way you relate to the feeling will enable you to let go of it more easily.
Exercise 4
Use a physical sensation to focus on as you close your eyes. Focus on either a pleasant or unpleasant feeling in the body. For example, maybe you feel a lightness in your hands or feet, or perhaps you feel some tension in your shoulders. Normally you would try to resist the feeling of discomfort and hold on to the feeling of comfort, but what happens when you reverse it? Does it change the experience? A meditation teacher of mine told me: When
you experience pleasant sensations, imagine sharing those feelings with other people. When you experience discomfort in your meditation, imagine its the discomfort of people you care about. Its as if in an act of extraordinary generosity, you are sitting with their discomfort so they dont have to. How could that help, I wondered? When we try hard to hold on to pleasant states of mind, that creates tension. When it comes to unpleasant feelings were always trying to get rid of them. This also creates tension. This way were doing the opposite of what we normally do, which
Probably the most important thing is having enough room to breathe. Its no good sitting to relax if your jeans are so tight that the stomach cant move, so make sure to loosen any belts or even undo a button or two if necessary. Its also helpful to have your feet placed firmly on the ground, so make sure you take off any heels.
Andy Puddicombe spent ten years in monasteries in India and often meditated for 18 hours a day
Sit comfortably. Its best if the back is straight, but without forcing it. You may find that the position of your pelvis dictates the position of your back, and often a small cushion under your backside will help to rectify any hunching. Its fine to use a chairs back support if you need to, but try not to lean backwards against it think upwards rather than backwards. Its best if your legs are uncrossed and your feet are flat on the floor, ideally about shoulder-width apart. The hands and the arms can rest on the legs or in your lap, one on top of the other. Allow the full weight of your fingers, hands and arms to be supported by the legs. Its good if the head can be balanced reasonably straight on top of your neck, neither looking up into the air or slumped down towards the floor. Not only will you find this more comfortable, but youll also find that it helps you to concentrate. Lastly, you may want to close your eyes at first, as it reduces distraction.
the day to do meditation when you are learning is first thing in the morning. It tends to be quiet, when other people are still asleep. Its also an opportunity to allow the grogginess of the night to clear away, leaving you refreshed. But the most important reason is that if you do it in the morning, it gets done. If you leave it until later, other commitments crop up. The idea of finding time early in the morning can be daunting, but keep in mind that we are still only talking about ten minutes. And this is ten minutes that will set up your day for you. We may feel desperate for more sleep, but the deep rest experienced in meditation is far more useful and beneficial than the extra ten minutes in bed.
Ensure youll be undisturbed during your meditation (switch off your mobile).
nose and out through the mouth, and then gently close your eyes.
Checking-in
This phase is all about bringing the body and mind together. Think how often your body is doing one thing while your mind is off doing something else perhaps youre walking down the street but your mind is already at home, planning the dinner and wondering whats on TV? Its actually very rare that the body and mind are together at the same place and time. So this is an opportunity to settle into your environment, to be consciously aware of what youre doing and where you are. Ideally checking-in should take about five minutes to begin with. As you get more familiar with the process you may find it doesnt take as long, but its important not to rush it.
Focus on the physical sensation of your body on the chair and your feet on the floor.
Notice how each breath feels, the rhythm of it whether its long or short, deep or shallow, rough or smooth.
Scan down through the body and notice which parts feel comfortable and relaxed, and which parts feel uncomfortable and tense. Notice how youre feeling ie, what sort of mood youre in right now.
Gently count the breaths as you focus on the rising and falling sensation one with the rise and two with the fall upwards to a count of ten.
Finishing-off
This part is often overlooked and yet its one of the most important aspects. When youve come to the end of the counting, let your mind be completely free. Let go of any focus at all, allowing the mind to be as busy or as still as it wants to be for about 20 seconds.
Getting ready
If you can, start to slow down five or ten minutes beforehand so that you begin the exercise in the right frame of mind.
When youve found a place to sit down comfortably, keep a straight back.
Bring the mind back to the sensation of your body on the chair and your feet on the floor.