Meditate for 5 - 10 minutes daily in a relaxed but focused manner in order to slowly clue yourself into the way the mind and body work. Choose a focal point such as the breath or a mantra and watch it. You can choose to watch the breath in three places: at the nostrils, feeling the breath go in and out; at the chest, feeling the chest rise and fall; or at the stomach, feeling the rising and falling of the abdomen. For a mantra, you can choose something spiritual like Ohm, or you can choose something fun that makes you smile like your favourite food such as chocolate or french fries (or for me, cheese!).
Watch whatever focal point you choose in a relaxed but focused manner, and when your attention goes off it, just know it and let it come back.
The purpose of the meditation, which you should always remind yourself of, is to watch and see the constant motion and out of control nature of both the mind and body. During your meditation session your focus will naturally go off the focal point and then come back on. Your attention will go all over the place: down to your foot; way out to some childhood memory; to today's lunch; to a pain in your leg; to making up some sort of story. And, then it will come back.This is natural and not something that should be fixed. The goal is not to try and hold the focus too tightly on the focal point but to casual watch it allowing the mind and body to be how they are. The judgement of a good meditation session should not be based on how long you meditated, how well you stayed on the focal point, or even how peaceful you felt because none of those things will let you into the truth of nature.
In addition, the only way to see the nature of things is to let things be natural. Force it, and that will make seeing the natural way impossible; forced doesn't equal natural.
Watch whatever focal point you choose in a relaxed but focused manner, and when your attention goes off it, just know it and let it come back.
The purpose of the meditation, which you should always remind yourself of, is to watch and see the constant motion and out of control nature of both the mind and body. During your meditation session your focus will naturally go off the focal point and then come back on. Your attention will go all over the place: down to your foot; way out to some childhood memory; to today's lunch; to a pain in your leg; to making up some sort of story. And, then it will come back.This is natural and not something that should be fixed. The goal is not to try and hold the focus too tightly on the focal point but to casual watch it allowing the mind and body to be how they are. The judgement of a good meditation session should not be based on how long you meditated, how well you stayed on the focal point, or even how peaceful you felt because none of those things will let you into the truth of nature.
In addition, the only way to see the nature of things is to let things be natural. Force it, and that will make seeing the natural way impossible; forced doesn't equal natural.
www.cohenbrian.wix.com/awaremeditatelisten
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