Meditation 102: Reactions

Reference: A Scientific Approach to Meditation

Meditation Exercise 2:

Settling the mind.

Purpose:

To train the student to BE there letting the mind settle down. The idea is to get the student to BE there and not do anything else but BE there.

Pre-requisites:

Complete the exercise Meditation 101: Posture

Study Settling the Mind Down

Instructions:

Start as per the exercise in Chapter 4. Start by observing your breathing while also being aware of all the commotion going on in the mind.

Breathing acts as a stabilizing point as you face the commotion in the mind.

If you feel drowsy, simply experience the whole cycle of the body falling asleep and eventually waking up. Make sure your posture is stable enough so the body does not slump during sleep. When it wakes up, continue as before.

To fully perceive drowsiness, you must experience it without resisting.

At the beginning stages of meditation you run out all kinds of reactions. You do this by fully perceiving and experiencing them without avoiding, resisting, denying or suppressing.

Fully perceive and experience all reactions in meditation without interfering with them.

If there is an unexplained ache or pain in some body part, or there is intense emotion, or even convulsion, confront it patiently with mindfulness. Sooner or later the reaction will discharge and vanish.

A reaction, when confronted patiently, discharges and vanishes.

If you find your mind chattering, realize that there is missing information that is suppressed. Do not dive into the mind to find that information. Simply experience the stress that is causing the chatter. Let the mind relax and unwind, and let any suppressed information come up by itself.  

As the mind unwinds and lets the past suppressed painful information through, the mental chatter also subsides.

As suppression comes off the mind there are naturally going to be realizations. Do not force any realizations. You simply BE there and not do anything else but BE there.

Continue this exercise for at least 20 minute. You may continue for longer if it is going well.

If, all of a sudden, there is a big realization that makes you very happy, you may end the session immediately and enjoy your win.

You may repeat this exercise as often as you wish.

End of Exercise:

When major reactions are discharged, and you find that your mind stays stably settled even outside the exercise, then this exercise is passed.

NOTE: At any point you may return to a previous exercise if you feel that you need to complete it.

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