Sunday, July 13, 2014

Body calming meditation, before breath meditation

I admit, I've not been very consistent recently due to frequent travel, changing time zones, and other work-imposed changes. While I tried to meditate as and when I could, the degree of focus isn't the same as I'm mentally and physically so bloody tired... More than once, I closed my eyes en-route to a meeting, only to wake up with my head slouched on my chest and drool on my belly.

This afternoon, though, I was able to meditate for about 45 minutes, with ever increasing mindfulness, without any will or mental "force" required to focus. Instead, the focus happened quite naturally.

How did that happen?  Rather than directly focusing on the breath and forcing the mind to zoom in on a subtle object, I started with body calming meditation, before proceeding to breath meditation. This has a few advantages:
a. You allow your mind to go naturally from the large & course sensations (e.g. body aches) to the refined & subtle (e.g. sensation of the breath).
b. You are constantly in the present moment, which helps remove the larger impediments to mindfulness (e.g. thinking about past and future).
c. There is no force required, as you don't have to force your mind to focus.

The keys here are to ensure that you are comfortable, and to be kindful: kind and mindful. It's ok if your mind drifts and starts thinking about something else; just remind (and not beat) yourself, and go back to your meditation object. The best part about starting with body calming meditation is: if you are constantly distracted at the breath meditation stage, you can always go back to focusing on your body.

Meditation instructions
  1. Ensure that you are physically comfortable. It took me a few minutes of adjusting the meditation cushion (I meditate on a buckwheat shell pillow, as I've a big ass that gets numb on the round zazen cushions). I also used a comfortable eye-cover, to prevent getting distracted by light. 
  2. After settling down, focus first on your toes, shins, and came to be aware of the sensations there. If there was any tension, I mentally asked "What do you, body part, really want?" then I let it go. If needed, I mindfully shifted my body part to be comfortable. There was a point when a certain body part was actually painful: I focused on it, and was just kind to it mentally saying "may you, body part, be well and happy". It helps to feel towards it as you would towards a pet or something loveable. 
  3. From the lower parts of the body, gradually and systematically move upwards, ending with the top of your head. For each body part, it was a case of letting the part be, being kindful, paying attention to it and being in the present moment, and letting it be comfortable.
  4. The order of the body calmness "sweep" can also be altered: no hard and fast rules here. 
  5. [A note about distractions: they happen. While I was mostly in the present moment, there were times when my mind lapsed into the past and future, and I had random thoughts (including about my career). The important thing isn't to bring your mind back or to scold yourself, but just note that you aren't focusing on what you're supposed to, and to remind yourself on the original focus object.]  
  6. At the end of this "body sweep", when your mind is alert, peaceful and also quite in the present moment and when your body feels quite peaceful and calm, the only moving thing should be your breathing. Quite naturally, let your mind focus on the breath. It also helps to instruct your mind three times "Focus on the the beginning and end of the breath" and let it be. (This is called "setting up the gatekeeper", and is basically auto-suggestion.) 
  7. After some time, with each in-breath, you can mentally note "peace", and exhale (mentally noting) "let go". It has a certain hypnotic effect, as with each breath, you're basically instructing your mind to keep letting go.
  8. Eventually, you can focus on the entire breath, from inhalation to exhalation to the pause between breaths. The breath should get smoother and smoother.
  9. To end the breathing meditation, mentally ask yourself if you enjoyed the experience, and what was the positive part of the experience? Then intentionally note at least three inhalation-exhalations (without force or intention) before opening your eyes. 
When I ended the meditation, it was very pleasant and calm, and my mind was alert and in the present moment. It wasn't quite at the "beautiful breath" stage that Ajahn Brahm speaks of, but it was perhaps at the brink of it. No nimittas or bright lights too. 

It's important not to force yourself or try too hard, but to just let things be and to be kind. If you are too tired, then go sleep for a bit before sitting again. Be kind with yourself. :)

Have a good Sunday and week ahead.