As a beginner you need to cultivate focus because you will find that you cannot focus your mind for more than a few seconds without becoming distracted. We have inherited the monkey mind.
Try focusing on a candle flame in a dark room. Have the candle flame be about a foot or a foot and a half in front of you. When you get distracted and lose concentration don't get discouraged or frustrated, just gently bring your attention back to the flame.
You can focus on your breathing just going in and out.
Or you can try a mantra, preferably one that doesn't have any meaning attached to it that can distract you. Try something like OM NAMAH SHIVAIYA but anything will work. OM MANI PADME HUM. But pay attention to each letter, each sound and feel your lips and tongue moving when you chant it. Don't just do it automatically in the background while you think of other things. Do it like you are casting a spell, you know?
Or you can get a gong or a buddhist bell or singing bowl and ring it and pay attention listening to the sound slowly fade into silence. This is a real good one because it leaves you concentrated in silence, real meditation.
Listening to the sound of silence in your head that sounds similar to the ringing in your ears is a good one, but kind of hard at first. Pick the highest tone you can hear and concentrate on it. After a while that tone will fade out and be replaced with a higher one. Keep going for the highest tone without being distracted. The first time I did this one successfully I WILDed unintentionally.
All these have concentration in common. All of these develop concentration and focus. Eventually you want to concentrate on every perception you have, without filtering it and interpreting them through your mind. No internal commentary. Then you are directly experiencing reality, rather than experiencing your interpretations of reality.
One more point: meditating is like making music, or like dancing; there should be no goal in it. You do it out of enjoyment, not trying to make anything happen or get anywhere, but resting in the moment. When making music the goal is not to get to the end of the song. Same with dancing, there is no goal, it is an art of being here and now. If you become bored you know that you are distracted and are looking for a goal.
When I was a child I was very curious about time, and the relation between my consciousness and the Universe. I discovered meditation by myself by analyzing the present moment, to see how long or short the actual moment of now is. That is a very good meditation, to just see how atomic the NOW moment is, and to actually dwell in the atomic moment as time flows through it without skipping ahead or lagging behind mentally.
No matter what, the important thing is to be ALERT! Don't slip into a spaced out trance. Be ALERT yet relaxed.
|
|
Bookmarks