Clearly knowing meditation is basically a mindfulness meditation with a particular emphasis on using a clear labeling technique.
Often we don't have a clear awareness of our thoughts,
Emotions or feelings and when we do we are totally trapped inside them losing our perspective.
It is like looking at our hand way too close.
The labeling technique helps us to see them at a right distance with clarity and overall perspective.
In meditation practice first we focus on our posture sitting firmly grounded uplifted with a strong back but not stiff and open heart so our posture is stable and dignified,
Strong and flexible.
Then we bring awareness of our natural breathing.
Here we use two labeling as we breathe in we say in our mind breathing in and as we breathe out we say in our mind breathing out.
Here our breathing is the object of meditation which helps us anchoring in the present moment.
Our mind has a natural tendency to wander.
When we notice that our attention is away from the breathing the awareness of our breathing we simply acknowledge it label it as thinking and then without any judgment we gently bring our attention back to the breathing.
We do this again and again and again so that's our practice that's our training.
So it is very simple but it takes some practice now let us try it for next five to ten minutes this is a simple guided clearly knowing meditation.
So taking a good posture sitting on a meditation cushion or on a chair so if you are sitting on a chair legs uncrossed and the soles of the feet nicely grounded so taking a good dignified posture allowing the earth fully supporting you the back is straight but comfortable not stiff or tensed up and then placing the hand gently rest on the thighs the head is straight and perhaps the chin slightly tucked in to allow the head to rest comfortably lowering the gaze to avoid external distractions or allowing the eyes to close if that is comfortable.
Now feeling the body sitting here taking a moment to see if there is any tension in any part of the body stomach shoulders jaws if so gently releasing it now gathering attention and feeling the sensation of the natural breathing not changing it or controlling it in any way gently staying and being with the breathing using it as an anchor to stay in the present moment being here now as you breathe in say in your mind breathing in as you breathe out say in your mind breathing out so breathing in breathing out you you you the mind naturally tends to wander when this happens it's not a mistake nothing has gone wrong when he noticed that the mind is distracted away from the breathing just simply acknowledge it label it as thinking and gently bring your attention back to the breathing without any judgment breathing in breathing out you you the mind is distracted in thoughts daydreaming worries fantasies simply acknowledge it label it thinking and gently bring the attention back to the breathing without any judgment again and again and again you you
