In the nine stages of training the mind,
We move from distractibility to equanimity.
In the beginning stages,
It's common for the mind to wander.
With practice,
We can rewire the brain to maintain effortless attention on an object of focus for hours without interruption.
It takes years of daily practice and thousands of hours to arrive at this stage.
This practice is aimed at practitioners in Stages 1-4.
Click the link in the description to learn more about the stages.
We'll use counting to improve attention and awareness.
It's not elegant or spiritual,
But it does strengthen concentration and awareness.
We'll use a bell to mark time and as a reminder to gently return the mind to the breathing should it wander.
The interval is five bells every two minutes for two sets.
Each set is ten minutes.
We'll rest and reflect between sets.
Let's begin with a few minutes of deep diaphragmatic breathing.
We do this to encourage the body and mind to slow down.
Think of it like stretching before vigorous exercise.
Take a slow deep breath in.
The abdomen rises.
The ribs expand.
The chest lifts.
The exhalation is long and slow.
Relaxing any tensions you may feel in the body.
We expel all the air in the body,
Relaxing our muscles.
There's a pause before we take the next deep breath in.
Abdomen rises.
Ribs expand.
Chest lifts.
Exhalation is long and slow.
Twice as long as the inhalation.
Relaxing any tensions you may feel.
Expell all the air in the body,
Relaxing your muscles.
Allow a slight pause before taking the next deep breath in.
Continue breathing deeply and relaxing on each exhalation as you listen to these instructions.
In this practice we'll count until we hear the bell ring.
The bell will ring every two minutes,
Five times for ten minutes.
When the bell rings we begin again at one.
If you find the mind has wandered,
Begin again at one.
The average range is from six to fifteen breaths per minute.
It may be slower.
It may be faster.
We're not trying to change the rhythm of the breath in any way.
For beginners you may find it difficult to maintain the hold for two minutes.
Attention may be flighty.
This is normal.
We call it the default setting of mind.
The heart pumps blood.
The liver filters blood.
The mind secretes thought.
So don't be troubled if the mind wanders.
Appreciate the moment when you realize the mind has wandered.
Each time you do this you strengthen one of the neural networks that undergirds attention.
After noticing,
Let go.
Each time you do this you strengthen another neural network.
Bring your attention back.
Return the mind to the breath.
Like this you strengthen still other networks.
You may cycle from attention to wandering to noticing to letting go to reorienting.
Over and over and over again.
This is why we call these exercises.
We're cycling from network to network to network.
Developing cognitive flexibility and strengthening the powers of concentration and awareness.
As with exercise,
Form is important.
Avoid self criticism.
When we indulge in criticism,
Judgment,
Pity or any other narrative,
We're strengthening the default mode network.
Which keeps us ruminating,
Thinking,
Wandering.
If judgment or criticism arise,
Simply note it and let go.
We don't fight or resist.
We allow the emotions to flow.
While this may make your meditation more challenging,
Maintain your resolve.
The mind is pliable.
As with exercise,
You may find the brain tiring as muscles do.
If you want to just sit,
Let the mind wander or just rest,
Do that.
For intermediate students,
Try maintaining your attention on the breath for 10 minutes.
See if you notice the slightest waver of the mind and bring the attention back to the breath and back to the counting before it wanders.
If you notice the first movement of mind and immediately come back to the exercise with full attention,
You'll get stronger with each passing minute.
As always,
Be patient,
Gentle,
Open and curious.
So now let your breathing return to a natural rhythm.
We'll practice together for a few breaths before you try on your own.
We count before taking each new breath before the inhalation.
Think one.
Let yourself become absorbed in the sensations of the breath flowing in and out of the body.
Before the next breath,
Think two.
Focus on the physical sensations of your breath.
Really notice the qualities of the out breath.
Bring as much patience into the process as possible.
It's normal for a lot of thoughts to arise.
And from time to time,
You'll completely forget you're supposed to be following the breath.
This is normal.
Distraction is a normal part of the meditation process.
Try on your own for the next 10 minutes.
You'll hear five bells every two minutes.
Begin now.
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