Step One: Choose an object of attention. Standard Buddhist is your breath. Standard Hindu is a mantra – words you speak or think (move towards thinking them) while paying attention to the sound of them. If you use a mantra it should be something emotionally neutral or unalloyed positive (don’t meditate on God, say, if you fear going to hell.)
I suggest breath, but some mantras are:
If you use the breath, attention stays on the negative part of it: when you’re not breathing.
Step Two: intend to notice when you are no longer paying attention to the object of attention.
Step Three: put your attention lightly on the objection of attention.
Step Four: at some point you will notice that you are not paying attention to the object. Pat yourself on the back for noticing that you aren’t paying attention the breath. Be pleased. Then:
Do this for either as long as you can stand to, or a predetermined time (set an alarm).
Notes:
You should do this with your spine straight. You can sit on the ground, in a stiff backed chair, on lie on your side with your knees drawn up. Sitting without support has the advantage that if you start to fall asleep, falling will make you wake up. That said, due to illness I did almost all my meditation lying flat on my back for years, which is not how you’re supposed to do it. It isn’t as important as doing it.
This style of meditation is training your meta-attention: training you to notice when you have stopped paying attention to the object of attention. You can do it with any object of attention: homework, your little finger, staring at a fire, watching a boring presentation, work you’d rather not do, the feeling of the position of your body as you walk, etc…
So you can do it during your daily life if you wish. Just decide what you should be paying attention to, intend to notice when you stop, be pleased that you notice, decide that whatever grabbed your attention isn’t important or can wait, and go back to your original object of attention.
I suggest breath, but some mantras are:
If you use a mantra, you should do so with the breath. One syllable or word should be said or thought on the exhale or inhale.
- “Sunflower” (an emotionally neutral word)
- Om Mani Padme Hum
- Om Nama Shivaya
- Om Ah Bee Lah Hung Chit (Vairocana mantra)
If you use the breath, attention stays on the negative part of it: when you’re not breathing.
Step Two: intend to notice when you are no longer paying attention to the object of attention.
Step Three: put your attention lightly on the objection of attention.
Step Four: at some point you will notice that you are not paying attention to the object. Pat yourself on the back for noticing that you aren’t paying attention the breath. Be pleased. Then:
- Look at whatever you’re now paying attention to, appreciate it for a second or two without judgment, then think to yourself either “this isn’t important”, or “I’ll deal with this after meditating”.
REPEAT
- Move your attention back to your object of attention.
Do this for either as long as you can stand to, or a predetermined time (set an alarm).
Notes:
You should do this with your spine straight. You can sit on the ground, in a stiff backed chair, on lie on your side with your knees drawn up. Sitting without support has the advantage that if you start to fall asleep, falling will make you wake up. That said, due to illness I did almost all my meditation lying flat on my back for years, which is not how you’re supposed to do it. It isn’t as important as doing it.
This style of meditation is training your meta-attention: training you to notice when you have stopped paying attention to the object of attention. You can do it with any object of attention: homework, your little finger, staring at a fire, watching a boring presentation, work you’d rather not do, the feeling of the position of your body as you walk, etc…
So you can do it during your daily life if you wish. Just decide what you should be paying attention to, intend to notice when you stop, be pleased that you notice, decide that whatever grabbed your attention isn’t important or can wait, and go back to your original object of attention.
by Ian Welsh | Read more:
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[ed. You'll need this after reading the next post.]
[ed. You'll need this after reading the next post.]
