Exercise: Effortlessness

Reference: A Scientific Approach to Meditation

When you let it be, it becomes effortless. Effort comes into play only when there is resistance to letting it be. It is completely safe when you let the body and mind unwind gradually on their own. Trouble occurs only when you become anxious and start to dig for answers.

Meditation Exercise:

Effortlessness

Purpose:

To let meditation be effortless

Pre-requisites:

Complete Exercise: Contemplation.

Instructions:

In this exercise you practice effortlessness. You may do this exercise while sipping coffee in a café or strolling along a river. You may even find a place where you can sit comfortably for a while without being disturbed. Then patiently observe the world go by.

Prepare yourself as in earlier exercises. Observe the environment and the people in a casual, easygoing manner. Observe what is there in the environment using all your senses. Let various forms, sounds, smells, taste, touch, thoughts, emotions, impulses etc. come to you. Do not strain to perceive them.

Become aware of the body and stay aware of it without interfering with its natural movements, such as, that of breathing, or responding to natural impulses. Let physical reactions, such as, twitches in muscles, minor pains and aches, sleepiness, etc., come and go. Experience the body as a whole without resisting it.

Become aware of the mind and stay aware of it without interfering with its natural thought processes. Let your attention be non-judgmental. Let mental reactions, such as, memories, feelings, emotions, thoughts, etc., come and go. Experience the mind as a whole without resisting it.

Simply observe the physical and mental objects necessary to follow the trail of interest. Let the mind contemplate on anomalies (inconsistencies, disharmonies and discontinuities) as they present themselves.

Let your eyes be open, half-closed, or closed naturally and not be controlled. Keep this exercise as effortless as possible.

Continue this exercise for at least 20 minutes. You may repeat this exercise as many times as you wish.

End of Exercise:

When you can meditate effortlessly, then this exercise is passed.

NOTE 1: At any point you may return to a previous exercise if you feel that you need to complete it.

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