Two members of our sangha gave their personal descriptions about the stages of how to calm our mind during the first meditation.
Since it take a lot of courage to write your own thoughts and share them with others our sincere thanks to both for having taken the time and care to write these steps. We’ve left their names out in case they’d prefer remaining incognito.
These short descriptions may be very helpful for you to read and think about. See if it’s different to your understandings.
Read and see if it clarified things for you. Also you could always start a discussion on our slack channel regarding the topic discussed.
When we’re do this kind of information exchange and discussion we increase our sense of clarity about our practice and therefor confidence to practice.
Here we go:
Hi, I made some notes of the meditation steps. I don’t know if they’ll be of use, they might be too brief but here they are anyway:
Sit and breathe, make sure back is straight and relax shoulders.
Breathe through nose and wait.
Observe and accept – let go.
Do analysis of Present Moment.
Scan room / body with the mind and notice any wanderings.
Bring mind back to present moment then place consciousness on the body.
(Scan, analyse, place) This is my body.
Repeat process moving to breath – analyse then place: nostrils, air passages, chest rising and falling, air cold as it enters and warm as it leaves body.
Focus on sensation of air coming and going.
Notice peace, space and enjoy.
Project image of Guru at heart – imagine and feel blessed.
Here is my take on meditation steps ❤️
- Arrive at your meditation session with a good motivation and with the aspiration to train our mind to become peaceful.
- Assume a comfortable meditation posture on our chosen chair or cushion sit with a straight back long neck shoulders soft eyes open or gently closed. If tired allow light in.
Chin gently tucked in
Right palm resting in palm of left thumbs gently touching and resting in our lap.
- We wait don’t push wait no hurry to be anywhere.
- Acknowledge any thoughts or distractions and let them go.
- Bring our attention to our surroundings notice the sounds smells tastes tactile sensations of our clothes on our skin or our body touching the chair or cushion notice any pressure. We think I am here and now. We wait.
- The past has gone and the future has not yet arisen.
- Any distracting thoughts notice them let them go and bring our attention back to our body.
- Bring our attention to our body scan through our body from crown to toes, soften our forehead between our brows, our face our cheeks our eyes, mouth. Soften our neck shoulders chest, top of our arms down to our elbows, lower arms to our hands and fingers, soften our chest abdomen hips upper legs knee’s lower legs feet and toes.
Focus on our body and recall this is my body.
- Now we focus our attention on our breath. Notice the flow of air our chest rising and falling our abdomen expanding
We notice the cool air as it enters our nostrils and the slightly warmer air as it leaves the tip of our nostrils.
- We let go of any distracting thoughts, we follow our breath every time we lose our focus we return to the sensation of breath at our nostrils or the rise and fall of our chest.
We visualise Buddha or our Guru in front at our crown or at our heart chakra.
We enjoy the peace that we have created.
I hope this is OK. With no typo’s 😊