Meditation Group
From AshWiki
There are a number of ways to meditate relative to the number of different goals you might want to achieve through meditation. The meditation we will be talking about here is called Shamatha or the Mindfulness of Breathing and its technique and goal are very simple; to focus the mind on the constant flow of breath through our bodies to the exclusion of all other thought and distraction. Obviously people are very different and come with varying lengths of attention span and perhaps more on their mind than others but distraction will come to most every meditator regardless of experience. Fortunately there a number of tricks and tips which we might employ to help us overcome it.
Meditation - Tricks and Tips
To practice Mindfulness of Breathing we sit with good posture and breathe. First we inhale. Many will not need to be reminded that, even when not meditating, breath should ordinarily enter us through the nose. Then we exhale through the mouth and the lungs deplete. It is worthwhile recalling the effect of exhaling in cold weather; the exhaled stream of vapour represents as important a part of the breathing cycle as when oxygen is being extracted by the lungs. This is our respiratory connection with the outside world.
Breathe normally. We are observing our breath not trying to control it. Forcing our breathing is in effect a kind of thought which activates an analytical part of the mind and makes us more susceptible to distraction. Forced breathing is louder, more obvious and hence easily taken for granted allowing the mind to wander while you actually believe you are being mindful of your breathing.
Try to be aware of the movement of air past your nostrils and the sensation in your chest as next the lungs expand. As you exhale feel the rush of air past your tongue, teeth and lips. Try to imagine the shape of your exhaled breath in the open air. At the same time as this there is also a feeling of emptiness in the lungs which will eventually kick-in the reflex to inhale. Some consider this point between exhalation and inhalation to be the start point of the Cycle and a good landmark to watch out for if you have become distracted. Be mindful of your posture which is bound to change slightly over time, particularly for those not used to sitting with good posture. A good point to check this is at the point where inhalation meets exhalation; when chest is expanded by a lungful of air.
We sit on a cushion on the floor or on a chair, it doesn't matter which. The important thing is good posture which is sitting with a straightened back, shoulders down and slightly towards the back. It is often suggested to imagine that you have a cord attached to the top of you head gently suspending you upright from above. The chin should be held up. A further tip is you might want to consider is placing tip of the tongue against the back of teeth of the upper jaw as they breathe in. This creates a kind of valve against the inflow of air through the mouth and which some find makes smoother the transition from inhalation to exhalation.
Meditation is a form of exercise for the mind. All the elements described above are points on the breathing cycle upon which we can focus. When we find that our minds have wandered into distraction - worrying, fantasising, philosophising, reflecting about the past or the future - we gently remind ourselves that we are 'thinking' and bring ourselves back to awareness of the breath. Although some will find it easier than others, distraction is not an easy thing to overcome so it is helpful to remind ourselves that this is exercise. Obviously the more you exercise the better you will become at something and meditation is no different. The more we become familiar with meditation the easier it becomes to spot success in future sittings.
Ash Co-op Meditation Group
Presently we meet on Sunday afternoons during the Winter months at 5pm. There will soon be a discussion list for people to join to communicate changes and developments and for anything else people want to say.
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