[ Meditation [
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Some instructions on meditation
(by David Brazier):
Meditation on Breathing
1. Sit quietly in a stable meditation posture.
2. Settle the body.
3. Notice the breath. Notice your general condition. If you are drowsy, focus your attention upon the breath at the nostrils. If you are alert, focus your attention upon the rise and fall of the abdomen.
4. Follow each breath from its origin through to completion: all the way in, all the way out.
5. Enjoy the breath. Smile.
If you find that the mind wanders, notice what has come up and
then return your attention to the breath.
If you find it very difficult to prevent the mind wandering, count the breaths. Count from one to ten and then count down again from ten to one. Count once for each complete in and out breath. If you lose count, return to one again.
Alternatively, use a mantra such as NA-MO-A-MI-DA-BU, three syllables on the in breath and three on the out breath. You can Learn the associated meanings of the mantra you use and this will insure that the practise also servers as a positive affirmation for you.
Meditation on Feelings
1. Begin with meditation on breathing, as above.
2. Without losing consciousness of the breath begin to take stock of what feelings are in you. Do this very slowly so that you still also keep the breath in mind.
3. When you identify a feeling which may be a sensation or an emotion, notice its quality, strength, and position in the body.
4. Smile at your feeling, whatever it is, and resolve to take care of it.
5. Let go of the feeling.
6. Check that you are still following your breathing.
7. Return to step 2.
You may like to use a phrase such as: 'As I breath in I notice a
feeling of ... in me.' 'As I breath out I smile to the feeling of ... in me.'
Meditation on Impulses
1. Begin with meditation on breathing.
2. Without losing consciousness of the breath, notice how you are conscious of other sounds, smells, sensations and imaginings, arising from within or outside.
3. Notice how each sensation may bring some impulse toward action in you, however slight.
4. Smile at the impulse, whatever it is.
5. Let go of the impulse.
6. Check that you are still following your breating.
7. Return to step 2.
Meditation on Loving Kindness
1. Begin with any of the previous meditations.
2. Let go of attending to the breath.
3. Bring to mind somebody you care deeply about.
4. Let yourself be filled with the feeling of love.
5. Imagine love radiating out from yourself to the other person or simply sense a warm radiation, or you may imagine enclosing them in a beneficial feeling.
6. Enjoy saturating the image of the other person with loving feelings.
7. Continue for a few minutes.
8. Return to step 3 bringing another person to mind.
Gradually, you can bring to mind people you do not know well, or even people who are your enemies. There may be other feelings present as well as love. Do not worry. Smile at what is there, and continue to cultivate the loving kindness as well.
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