The first stage of meditation is to stabilize the mind,
To make it more pliable,
More clear,
More lucid.
This exercise will keep the attention on the breath.
If the mind wanders,
We gently return to the breathing.
It's the nature of the mind to wander.
The goal of this exercise is to become aware of mind wandering.
Here we use the mind's natural tendency to wander for our benefit.
Whenever we become aware that our attention is strayed from the breath,
We strengthen the connections that make up the attentional networks.
Through this single-pointed practice,
We will,
Over time,
With patience,
With effort,
Condition the mind to maintain and hold attention for longer and longer intervals.
So we'll begin by sitting or lying comfortably,
The eyes closed.
With gratitude,
Recognizing the benefits of this practice,
Regardless of whether the mind is focused or wandering,
Quiet or busy,
Responsive or difficult to redirect,
We're cultivating many wonderful qualities.
We made the intention to meditate,
And here we sit.
This takes self-discipline,
Motivation,
Commitment,
Self-respect.
I respect the power of mind and that mystery that dances within me,
That animates me.
I'm cultivating awareness,
Strong powers of concentration.
I'm developing cognitive flexibility,
Emotional balance,
Insight into how my mind works,
Equanimity,
Patience,
And a host of other beautiful qualities.
This is regardless of how focused the mind is during this meditation.
So settle into this present moment.
Simply be accepting whatever sensations,
Sounds,
Thoughts,
Or emotions arise in awareness moment by moment.
Now bring the attention to the breath.
Simply notice the breath as it comes in,
As it goes out,
Without trying to control it in any way.
Let's relax.
Let's relax.
Let's relax.
Let's relax.
Let's relax.
Let's relax.
Notice how the breath moves in and out automatically,
Effortlessly.
We're being breathed.
The breath is very stable.
The mind may be fickle and wander,
But as soon as you realize it's wandered and you reorient the attention back to the breath,
There it is,
Constant,
Faithful.
The breath is not forgetful,
It's not distractible,
In,
Out,
Stable.
Keep returning to the breath.
So if the mind wanders,
Just keep coming back to the breath very gently.
Let's relax.
Let's relax.
Let's relax.
The mind may wander away from the breath and that's fine.
A wandering mind is necessary for this technique.
Without a wandering mind we can't train our attention any more than a weightlifter can grow muscles without the resistance and pull of gravity.
For this technique,
You can be as matter of fact and as indifferent about mind wandering as a weightlifter is about gravity.
When you notice that you're no longer observing the breath,
Easily and gently,
Bring your attention back to it.
Be gentle with yourself.
If you notice self-criticism there,
Frustration there,
Just notice.
Frustration is there.
Self-criticism is there.
Notice.
Let it go.
Just keep coming back to the breath.
It's your anchor coming in and out.
It's not judging you.
It's coming in and out.
It's not criticizing you.
It's not criticizing you at all.
Now bring your attention to the entrance of the nostrils.
To help you locate where you feel the touch sensation of the breath more distinctly,
Inhale deeply and force the air out through the nostrils.
Wherever you feel the sensation most vividly is the place to pin your attention for the balance of this meditation.
Feel the sensation of the breath,
The touch sensation of the breath as it flows in and out of the nostrils.
Let it go.
Feel the beginning,
The middle and the end of every in-breath.
And the beginning,
The middle and the end of every out-breath.
And be present with the pauses in between.
If the breath is shallow there is no need to make it longer.
You're aware it's shallow.
If the breath is deep there's no need to make it shorter.
You're aware it's deep.
Sometimes the breath will be erratic.
There's no need to make it even or smooth.
You're just aware it's erratic.
Just remain aware of the breath as it goes in and out of the nostrils.
Here you're cultivating observation,
Matter-of-factness,
Awareness.
Be like a scientist or an artist.
Try to stay interested,
Engaged,
Curious.
Notice as many details in your breathing as you can.
You may find it helpful to approach the breath with a spirit of gratitude,
A spirit of respect.
Because it touches you,
You can meditate.
Because it touches you,
You can have this experience of life.
All things come courtesy of this incoming and outgoing of the breath.
Be content to start over as many times as you need to and celebrate those moments.
Maintain your focus on the breath to the exclusion of everything else.
Maintain single-pointed attention on the sensation of the breath.
Be content to start over as many times as you need to and celebrate those moments.
Maintain your focus on the sensation of the breath to the exclusion of everything else.
When you notice the mind has wandered,
Pay attention to the attitude or the tone of that which notices and redirects.
Is there a part expressing frustration,
Annoyance,
Or self-criticism?
Or is there acceptance,
Not judgment,
Curiosity?
Just notice.
Be very matter-of-fact.
Accept whatever arises as it is.
No judgment.
Even if there is judging,
You can objectify that,
Externalizing it.
You notice you're judging.
To name it is to tame it.
If you can objectify it,
It's not me.
It's a conditioned habit pattern that we observe as it arises.
Be gentle with yourself here.
You lightly touch whatever arises,
Noticing whatever subtle movements of mind you can,
In the light of awareness.
Then let go.
We direct the attention to the rhythmic ebbing and flowing of the breath,
Returning and resting in its predictability and constancy.
Noticing the touch sensation,
As many details as you can,
As the breath goes in and out.
As you approach the 20-minute mark,
Notice,
Is the mind busy or calm?
Is the quality of attention sharp or dull?
Just notice,
Without preference,
Without judgment.
It's normal for attention to wane after some time.
It's called a vigilance decrement.
So you may wish to rest or ease up.
Or you may wish to tighten your hold on the object of focus,
Paying closer attention to the subtlest sensations that arise as you breathe in and out.
As we bring our meditation to a close,
We want to end with a bit of celebration.
We did it.
We sat for 20 minutes,
Exploring the beautiful gift that is the mind,
Strengthening new networks that undergird attention,
Integrating the emotional centers of the brain,
Protecting the brain from atrophy,
Managing its resources with care and respect,
And cultivating qualities like self-compassion,
Volition,
And self-efficacy,
Which is an attitude that says,
Yes,
I can train the mind to serve me.
The brain is plastic and malleable.
I can direct it to peace.
Like this,
We develop greater confidence,
Love,
And respect for that which dances inside of us,
Just waiting to be discovered.
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