Practice just sitting and letting your mind wander. Don't worry about what you are thinking and if you start to dwell on it, focus on your breathing. Breathe in and out and recognise the in and out by gently saying it to yourself. Practice this initially for 5 - 10 minutes each day.
After 4-5 days, try and practice letting your mind wander as if you are watching your thoughts like clouds passing in the sky. Try not to focus on them. Let them pass as if you are watching an advert on TV. Don't let yourself become attached to them. Whenever you notice you're dwelling on them, focus on your breathing. Practice this for 10 mins each day for 4-5 days.
Next stage is to focus on your breathing initially for approximately a minute, then recognise the sounds around you. Repeat the breathing for about a minute, then recognise what is around your body, such as, 'I am sitting on... I can feel... I am wearing...' Practice this each day for 15 mins over 5 days.
Practice these basics and gradually incorporate all facets: recognition of sounds and feelings, focus on breathing when you dwell on thoughts and try to be a viewer of your thoughts. Slowly increase the time you meditate, set a timer if necessary.
There's a wealth of information in books and on the internet to help you develop your meditation.
Peace, my friend.
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