Meditation Exercises
Beginners Zazen Meditation Guide (Audio)
Dean Rimmer walks through the (very basic!) basics of Zazen meditation - the foundation of the SheerMind programme.
Available for download:
| beginners_zazen_final.mp3 |
Breathing Focus
There are literally thousands of techniques around the world
that will be given the name 'meditation'. The history of meditation is rich and
colourful, existing in different forms in many, if not all, cultures. The SMT
programme makes use of the most simple and functional techniques available,
while keeping the essence and understanding of each. Meditation itself is exactly that – simple and
functional, with few frills and an emphasis on reduction rather than
elaboration.
For this reason, the first (and, if you choose, only) skill you will need will be a commitment to sitting quietly and ‘watching’ your breath.
· Find a spot on the floor, cross-legged or otherwise, or the edge of a chair.
· Ensure that you sit upright, under your own power. If you are for whatever reason incapable of this, find a comfy chair or lie down on your back.
· Meditation is awareness – when the body collapses, the mind collapses. Hold yourself with a straight spine, as though you are held up by the crown of your head, yet relaxed.
· Rest your arms in a comfortable position – the positioning of your hands becomes an intricate art. For now, make sure you are able to fully relax your shoulders, letting your hands flop into a stable position, either on your legs our in your lap.
· Take some deep breaths, and then release control of your breath.
· Watch your breathing rhythm at the point of it entering and exiting your nose: in, out, in, out. Being an observer allows you to disengage from thought.
· Immerse yourself in ‘watching’. When you find yourself thinking instead, gently remind yourself to watch your breath instead. Return to your breath and enjoy the process – getting lost in thought is natural, and is merely a reminder of why you began meditation in the first place!
· Be gentle and guide yourself, as opposed to fighting, being upset and becoming despondent.
Meditation truly is a micro-analogy of life – try, observe, accept, try again!
Begin with 5 to 10 minutes. Short, relaxed, invigorating and powerful!
Meditation serves many functions, but the journey is vastly different for each of us. Try it, find your rhythm, and experience it for yourself – you will soon know what all the fuss is about! If you wish to explore meditation, there are many nuances and avenues to look into, some of which are investigated in Phase Two. A lifelong journey, if you so choose!
For this reason, the first (and, if you choose, only) skill you will need will be a commitment to sitting quietly and ‘watching’ your breath.
· Find a spot on the floor, cross-legged or otherwise, or the edge of a chair.
· Ensure that you sit upright, under your own power. If you are for whatever reason incapable of this, find a comfy chair or lie down on your back.
· Meditation is awareness – when the body collapses, the mind collapses. Hold yourself with a straight spine, as though you are held up by the crown of your head, yet relaxed.
· Rest your arms in a comfortable position – the positioning of your hands becomes an intricate art. For now, make sure you are able to fully relax your shoulders, letting your hands flop into a stable position, either on your legs our in your lap.
· Take some deep breaths, and then release control of your breath.
· Watch your breathing rhythm at the point of it entering and exiting your nose: in, out, in, out. Being an observer allows you to disengage from thought.
· Immerse yourself in ‘watching’. When you find yourself thinking instead, gently remind yourself to watch your breath instead. Return to your breath and enjoy the process – getting lost in thought is natural, and is merely a reminder of why you began meditation in the first place!
· Be gentle and guide yourself, as opposed to fighting, being upset and becoming despondent.
Meditation truly is a micro-analogy of life – try, observe, accept, try again!
Begin with 5 to 10 minutes. Short, relaxed, invigorating and powerful!
Meditation serves many functions, but the journey is vastly different for each of us. Try it, find your rhythm, and experience it for yourself – you will soon know what all the fuss is about! If you wish to explore meditation, there are many nuances and avenues to look into, some of which are investigated in Phase Two. A lifelong journey, if you so choose!
