Here are some meditation pointers from M'Tae. Enjoy!
Motivation:
* To invite more comfort with your mind and body
* To find calm in the midst of suffering (agitation, fear, etc.)
* To come to know yourself more intimately
* To deepen your relationships with and benefit other people
* To experience more happiness and appreciation for life
Instructions for
Mindfulness Sitting Meditation
* Find a quiet time and place
* Assume a seated, upright and comfortable posture
* Take a few deep breaths
1.
Become
aware of the sensations in your body as you breathe
2.
Bring
your awareness to each part of the body from the top of the head to the soles
of the feet, concluding with a sense of your whole body.
3.
Begin
to count the breath:
- Breathe in and say to yourself: Aware of my “in” breath.
- Breathe out and say to yourself: Aware of my “out” breath.
- Continue for several breaths, then say to yourself: Dwelling in
the present moment – alive and free.
- Then notice the stillness and observe the breath.
* When
thoughts arise in your mind, return to simple, direct, sensing awareness of
your breath as it rises and falls in your chest and belly.
* Remember that benefits result from consistent, moderate effort and
are cumulative over time.
Other
Suggestions:
* Plan a regular time every day to practice for at least five
minutes, working up to 25 minutes. If you miss a day – begin anew.
* Set a timer.
* Use the sound of a bell to inspire your mindfulness.
* Practice with other people.
- Every Tuesday morning: 7 to 8 a.m. at Yoga for Wellness.
- Every Wednesday evening: 7:30 to 9 p.m. at Boise Yoga Center.
(www.beginnersmindsangha.org)
* Look on the web for mindfulness resources.
You do not even have to leave your room!
Remain sitting and listen.
Do not even listen, simply wait.
Do not even wait, remain still and solitary.
The world will freely offer itself to you, unmasked.
It has no choice.
It will roll in ecstasy at your feet.
-Franz Kafka
Suggestions:
-
Meditate
daily! Consider this daily nourishment,
like food.
-
Remember posture,
breath and mind.
-
Find a restful
mind – this is in your DNA.
-
Learn to
accept chatter without engaging
-
Notice the gaps
where there is more silence than sound – where there is space and energy.
-
An anchoring
mental image may be helpful – a lotus, a Buddha, your grandmother.
-
When sleepy,
alternate nostril breathing energizes the mind/body.
-
Use of your
favorite poem/gatha often helps:
o
Breathing in, I know I am breathing in.
o
Breathing out, I know I am breathing out.
o
Dwelling in this present moment,
o
I know it is a wonderful moment.
