A Powerful Technique For The Busy Mind

In this age of technology and constant external stimulus, it is extremely difficult to center into the present moment and find internal peace. This technique leverages the modern, overloaded, goal-oriented mind to return to the reality of the blissful "NOW". By working together with our busy minds we can rapidly and efficiently begin to enjoy the breath and reprogram our brains.
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Transcript

We're all in this pattern of looking towards the future,

Whether it be to complete a goal or looking ahead to that next vacation or when you're on that vacation looking forward to being back in your bed or when you're out with your friends looking forward to that family meal or anything that has to do with a job or work that you don't enjoy.

Trying to speed up so you can complete it faster which only makes you enjoy it less.

And every so often we get these moments where we see a sunset or have a kiss or eat a really good meal where for just a moment we're peaceful,

We're happy,

We're content with where we are.

But in this age of technology we're beginning to move further and further away from this present moment.

So that's why meditation is so important.

It's to try to spring us back,

To make us realize that even the work that we hate or we think that we hate,

If we were to just take our time with it or enjoy going fast with it or just appreciate that what we think about it is stuck in time and not so much geared into each moment,

Each moment of doing that laborious task.

When you really look into the moment there's nothing terribly wrong with that laborious task.

In fact it could even become pleasing if you can center into it and appreciate all the intricacies.

But this takes some training and that's why we focus on the breath because the breath to those that haven't meditated before may just seem like a boring thing to focus on,

Something that may just be tedious,

Kind of breathing in,

Breathing out.

And what is the point,

Why do we focus on the breath?

To see that there is such beauty in it and that we don't really actually ever focus on our breathing because if we did there would be nothing else that we needed to do or at least we would feel that way in the moment that we are totally present.

So I feel that coming from a place of or a mindset of goal-oriented focus where I am working all the time and trying to complete tasks in the future and all my sense of,

Or a lot of the sense of meaning in my work comes from completing tasks or at least it did.

And so I feel that a meditation technique that serves to almost be goal-oriented,

It almost tricks your mind into thinking,

Oh I have to achieve something and I can do better when in reality meditation is just about being and there's no better,

There's no worse.

But with this technique we can at least pretend that we are doing better or worse.

So how does it work?

The first thing we must do is we must sit up straight.

We sit up straight so that we can be completely focused and relaxed and so that eventually the energy that is in our body can move freely and we don't get blocked and we can easily release emotions.

But we want to also be very relaxed so when we sit up straight we want to make sure that our shoulders are loose,

Not slumped but back and relaxed.

And if you feel that you're really straining in the meditation you want to just focus on relaxing the muscles in your face and the muscles in your shoulders and your belly.

And then once we are sitting in a comfortable upright position we want to close our eyes and have our attention,

Our awareness,

Where our vision would be if we had our eyes open between the eyes.

We want to be looking between the eyes but we want to be looking far into the distance.

We want to pretend that we're looking into a vast ocean.

And then once we've sat upright with our eyes closed looking into the expansive ocean we want to start focusing on our breath.

And it's very important that we try not to force the breathing but rather just bring our attention to our natural breath.

And once we've started to bring the attention to the natural breath,

Well I guess first you might wonder what is the breath or what am I focusing on when you say focus on the breath.

Many of you have probably already done something along these lines but a good place to start would be right at the entrance of the nostrils and the early canals of the nostrils where you might have some hairs or just skin.

But focus on the area right at the entrance of the nostrils.

And notice that maybe there's just a sensation of something touching your nose or air coming in and air going out.

And just notice this air coming in and air going out.

And try to not force it but just focus on what is the natural breath.

And once you've started to bring your attention to this breath begin to count it.

So if you count one you can count one for an in breath or one for an out breath.

And then two for the out breath or in breath.

And then three and then four and then five.

And we want to be counting each breath but make sure that our awareness remains on the breath and doesn't get tied up into the counting.

And we want to make sure that while thoughts are guaranteed to come that we let them come but we don't attach to them.

We see that they're there or we just acknowledge that they're there without doing anything.

Just focusing on the breath.

So if a thought comes,

Maybe you think it's really important,

Just focus on the breath and count the breaths.

And so the counting allows us to believe that we're achieving something.

But the trick here is that when we get too caught up in the counting or when we get distracted by a thought we simply start over and we start from one again and then two and then three.

And we see how far we can get.

But remember that by trying to get to a higher number or by trying to attach to a thought we have escaped the present moment.

So whenever this happens we simply start over the breathing.

And by starting over the breathing we're slightly adjusting our goal.

And our goal is simply to not have a goal and to just be and to live in the presence of our breathing.

But by starting over whenever we try to cling to a goal or cling to a thought or try to itch to sensation we're showing ourselves that this isn't what the goal is.

The goal is to just be and have no goals.

So while this may sound counterintuitive or paradoxical I find it works very well for myself.

But we must make sure that we are starting over with the counting whenever we make the counting a priority.

Whenever we get entangled in the counting and try to get to a higher number.

Whenever we notice ourselves thinking about a thought and forgetting about our counting and forgetting about our breath.

Whenever we don't give enough attention to the breath.

So this while at first may sound very easy to ask we end up finding that we for some time may not even get past one or two.

That our minds are so busy that we can hardly count to three.

And while this may seem discouraging it shows us something very important.

It shows us that we have a lot of work to do and that we also don't have a lot of work to do at the same time.

Because our work is to undo the idea that we need to work.

Our work is to undo the idea that there is something in the future that is better than right now.

Our work is just to enjoy the complexities of the breath.

So now that you may have some sort of an idea for this technique and you know where to begin.

Let's just breathe for a few minutes.

So on the count of three let's sit up straight relax as much as we possibly can without slouching.

I don't know if slouching is a word but without slouching.

And close our eyes focus on the ocean of awareness or the expansiveness in between the eyes but straight ahead far into the distance and begin to bring our attention to the breath.

And now begin to count.

And while you're focusing on the breath realize that you have taken many many breaths in your life.

And millions and millions and millions of breaths.

And while that might make this breath seem insignificant realize that this is the first breath of this nature that you've taken.

And this is the only breath that you are taking right now.

And this is the only breath that matters right now.

And try to notice that this breath is different and distinct from every other breath you have ever taken.

And try to notice this.

Try to notice the complexities of the breath.

And try to notice the possibilities of the breath.

And as you're breathing notice that sounds like my voice may arise or the sounds of a dog or walking through the grass or a door slamming or someone yelling.

They may intrude and they may take you away from your peace for a second but realize that that is your practice.

Sounds and outward distractions are no different than thoughts.

You may want to shut them out by a soundproof broom.

Tell your significant other to never disturb you while you have the door shut.

But in reality we can only shut out the outside world or the inner world of our thoughts so much.

And rather than trying to force things to be a certain way we should realize that there's no reason that these things should take us away from our presence.

And while they will and they do to the best of us our practice is to come back to the breath in the present moment and let go of these reactions.

Let go of these past spars,

These built up emotions that come out when things like a door closing too loudly or someone making a noise brings up.

Alright so now that you've got a tiny,

Tiny taste,

Granted I made a lot of distractions and had some commentaries during it,

You now can most likely practice a technique of this sort on your own and it shouldn't be too forced.

Definitely in the beginning it will be a struggle and you're going to have to focus very,

Very hard and put in a lot of hard work but the length of the session doesn't need to be forced.

You can sit for 30 seconds,

You can sit for 10 seconds,

You can sit for 10 minutes but I wouldn't recommend sitting more than you can handle or that feels like you're enjoying it a little bit or at least beginning to understand why you might enjoy it in the future.

And I would try my best to rather than spending your energy with thinking that you need to sit for a long length of time just focus on consistency.

Making sure that if you're sitting for 10 seconds or 10 minutes that you do it every day,

That you meditate every day and try to do it at the same time if you can.

If not doing it once or twice a day is more important than making sure it's at the same time every day.

And one thing that you might find is that if you meditate right before bed this peaceful state or this present state carries over into the next morning or at least it will eventually.

And so if you want to become more present and more peaceful in your daily life by making your sleep peaceful and present you can quickly make this happen.

And so if you want to move rapidly but peacefully I would recommend meditating right before bed and just focusing on the breath and then trying to lay down carrying the presence into sleep.

Attempting to focus on your breath as long as possible without moving and trying to just relax and remain still until you drift off into sleep.

When I first started I tried to see how long I could remain aware of my breath before falling into sleep and I felt that this was a very very very transformative tool for me.

Another thing I should mention is that it's important to try and remain still when you meditate.

You may have sensations that come up and you may not be able to resist them at first but see if you can just let go of the sensation by focusing on the breath.

Not by trying to do anything but just saying I feel a weird itch on my nose and instead of hitching it I'm gonna see if I can get to 10 with my breath.

And remember that when you say I see if I can get to 10 this isn't a goal because the more you try to get to 10 the harder it's gonna be to get there because every time you notice yourself trying to get to 10 you have to start over and you should be honest with yourself.

Am I really focusing on my breath or am I focusing on the numbers?

Am I focusing on the counting?

And that's my technique for you.

Thank you and may the merits of my practice be shared amongst all sentient beings.