Meditation | Vinaire's Blog

This walking meditation extroverts the mind while allowing senses to become clear and sharp. You may practice this meditation when you are having trouble meditating in a sitting position. Make sure you walk in a pleasant and safe place.

Meditation Exercise:

Walking Meditation on Environment

Purpose:

To extrovert the mind while improving the perception of the environment.

Pre-requisites:

Study Walking Meditation

Instructions:

Find a safe and pleasant environment, such as, a farm, park or a garden where you may spend half an hour. Start walking leisurely. Become aware of your natural breathing. Start noticing the environment around you. Notice the size, shape and color of the things and their overall visual pattern. Look as far as you can see.
Next focus on the perception of touch. Touch the bench, the swing, the bark of the trees, the leaves of the plants, the flowers, and other surfaces. Feel the different textures, the hot and cold temperatures, and the bulkiness of objects. Experience as much as you can.
Then start putting your attention on the perception of hearing. Notice the quality, tone and loudness of sounds. Do this until your perception of hearing start to become clearer.
All this while, you use your breathing as the stabilizing factor. In other words, whenever your attention strays you bring it back to your breathing and then start noticing the environment again through the perceptions of sight, touch and hearing.
Continue this exercise for at least 20 minute. At the end of your walk you may go to a coffee or tea place. There you observe the perceptions of taste and smell in addition to the perceptions above.
You may repeat this exercise as often as you wish.

End of Exercise:

When attention is extroverted and the perceptions have become sharper, this exercise may be ended.

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Exercise: Walking Meditation #1

February 23, 2019 – 7:04 AM

This walking meditation extroverts the mind while allowing stresses in the body to unwind. You may practice this meditation when you are having trouble meditating in a sitting position. Make sure you walk in a pleasant and safe place.

Meditation Exercise:

Walking Meditation on Body

Purpose:

To extrovert the mind while letting the body unwind.

Pre-requisites:

Study Walking Meditation.

Instructions:

Find a safe and pleasant environment, such as, a farm, park or a garden where you may spend half an hour without being disturbed. Start walking leisurely.
Become aware of your natural breathing. Gradually become aware of your body from head to toe. Notice how the various parts of the body are moving. Notice how other parts of the body are being carried along. Observe and experience the body walking, stopping, turning, bending, stretching, etc. Get how the clothes feel on the body.
Start feeling the sensations present in the various parts of the body. Experience them fully one by one. Let any stresses unwind as they may. Do the same with any aches and pains present. Do not force anything. Let it all happen naturally. You let the stresses in the body unwind on their own, so the body starts to become increasingly relaxed.
All this while, you use your breathing as the stabilizing factor. In other words, whenever your attention strays you bring it back to your breathing and start experiencing the body again. Perceive the sensations, aches and pains in the body, just as they are, without interfering.
Continue this exercise for at least 20 minute. Let the stresses unwind as much as possible.
You may repeat this exercise as often as you wish.

End of Exercise:

When attention is extroverted and the body feels lighter, this exercise may be ended.

By vinaire | Comments (0)

Walking Meditation

February 11, 2019 – 5:22 PM

Walking meditation is very helpful when one finds sitting meditation hard to do. It extroverts one’s attention enough so that one can then sit down to meditate. A student may do walking meditation until he feels comfortable enough to do sitting meditation.

Walking meditation is done while walking in an open and pleasant environment, such as, in a farm, park or a garden. One meditates on the body and the physical environment while walking. Like in any meditation, the guiding principle is “being there and seeing things as they are.” Walking meditation may be done on the body or on the physical environment as described below.

The Body

In walking meditation on the body, one allows stresses in the body to unwind, so the body regains its relaxed and natural form.

Once you start walking you, simply start observing the body without interfering with it. Become aware of the natural pattern of your breathing. Notice the disposition of the various parts of the body at different times: in walking, turning, bending, stretching, stopping, etc. Get the feel of the clothes on the body, their weight, temperature, etc.

Do the above for a while and then start putting you attention on different body parts. Feel the sensations, aches or pains present in a body part. Let the stresses in that body part unwind, so it becomes increasingly relaxed.

Whenever your attention wanders away in this exercise, bring it back to your breathing and start observing the body again.

The Physical Environment

In walking meditation on the physical environment, one observes the physical environment until the perceptions become clear and sharp.

Once you start walking you, simply start observing the physical environment without interfering with the perceptions. Use breathing as stabilizing factor, as before. At first you focus on sight. Notice the size, shape and color of the things in the environment and their overall visual pattern. Look as far as you can see.

Next focus on the perception of touch. Touch the bench, the swing, the bark of the trees, the leaves of the plants, the flowers, and other surfaces. Feel the different textures, the hot and cold temperatures, the bulkiness, etc. Experience as thoroughly as you can.

Next focus on the perception of hearing. Notice the quality, tone and loudness of sounds. Do this until your perception of hearing start to become sharper.

At the end of your walk you may go to a coffee or tea place. There you practice the perceptions of taste and smell in addition to the three perceptions above.

Summary

The whole idea of walking meditation is to extrovert one’s attention. One then perceives the sensations, pains and aches in the body and the things in the environment from an extroverted viewpoint.

This exercise may be done again and again until one’s attention is extroverted and the perceptions of the body and the physical environment become clear and sharp.

By vinaire | Comments (0)

Exercise: Suppressed Memories

February 5, 2019 – 5:56 PM

Up until now you have been running out the reactions triggered by the external environment. In this exercise you shall be running out the suppression of past experiences. It is possible that the suppressed memories may have already been released through pervious exercises.

Meditation Exercise:

Unwinding suppressed memories

Purpose:

To train the student to BE there and let the mind unwind. The idea is to get the student to BE there and not do anything else but BE there.

Pre-requisites:

Complete the exercises up to Exercise: Reaction to Locations
Study Unwinding the Mind

Instructions:

Find a quiet location to meditate, where you may be undisturbed for at least half an hour. Start by observing your breathing. Let your attention roam freely. Notice if there is an area of memory where your attention goes to automatically. Notice if there is a location or a person central to that area of memory. Use this “item” as your stabilizing factor for the successive steps. In other words, if your attention gets lost, then you bring it back to this item, and start all over again.
Use the location or a person central to the area of suppressed memory as your stabilizing factor.
Let you mind roam freely in that area of memory. Simply follow the natural flow of attention and observe whatever is unfolding. Do not avoid, resist, deny, or suppress what the mind brings up. Just be curious. Do not interfere and try to figure it all out. Let the mind associate the data as it may. You simply observe and experience the thoughts and emotions as they arise.
Observe and experience the thoughts and emotions as they arise without interfering with the mind.
If attention gets lost during meditation, then you simply bring it back to the location or the person that you are using as your stabilizing factor. Continue to observe and experience without interfering. You simply BE there and not do anything else but BE there.
If the mind has stopped unwinding and nothing new is coming up then go back to the beginning. Let your attention roam freely and notice the area of memory it is going to automatically. It may take some trial and error on your part before you discover the area of memory that is ready to unwind. Make sure you are not rushing the mind.
It is absolutely imperative that you do not dig into the mind in your anxiety for answers.
Continue this exercise for at least 20 minute. You may continue for longer if it is going well. Soon or later you will have the area of suppressed memory that is ready to unwind, Very soon after that you will find yourself in possession of some answers and relief.
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 often as long as suppressed data is coming up..

End of Exercise:

When major suppression of memory has been released, accompanied by great relief, 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.

By vinaire | Comments (0)

Category Archives: Meditation

R = REVIEWED

I–Basic Meditation

Introduction to Meditation (Old) (R)

Posture in Meditation (Old) (R)

Posture in Mindfulness Meditation (R)

THE BASICS OF LOOKING (R)

The Basics of Meditation (old) (R)

Settling the Mind (R)

Unwinding the Mind (R)

The Meaning of Enlightenment (R)

Introduction to Meditation (R-current)

Posture in Meditation (R-current)

The Basics of Meditation (R-current)

I–Basic Meditation Exercises

Exercise: Reaction to Locations (R)

TR0 and Mindfulness (obsolete) (R)

TR0 and Mindfulness (R)

Walking and Mindfulness (R)

Exercise: Meditative Posture (R-current)

Exercise: Being There (R-current)

Exercise: Confronting (R-current)

II–Discipline of Mindfulness

INTRODUCTION TO LOOKING (R)

COMMENTS ON LOOKING (R)

KHTK 1A: LOOKING: INTRODUCTION (R)

The Discipline of Mindfulness (R)

The Premise of KHTK (R)

Inconsistency Defined (R)

The 12 Aspects of Mindfulness (V1) (R)

TRAINING IN MINDFULNESS (OLD) (R)

Training in Mindfulness (R)

Mindfulness (R-current)

The 12 Aspects of Mindfulness (R-current)

The 3 Rules of Mindfulness (R-current)

II–Discipline Exercises

EXERCISE: Technique of Mindfulness (R)

Mindfulness 0: See Things as They are (R)

Observe without Desires (R)

Observe without Assuming (R)

Observe what is Missing (R)

Exercises: Mindfulness (Set 1) (R)

Observe the Incomprehensible (R)

Observe all Senses (R)

Let the Mind Un-stack (R)

Exercises: Mindfulness (Set 2) (R)

Experience Fully (R)

Do not suppress (R)

Associate Data freely (R)

Exercises: Mindfulness (Set 3) (R)

Observe beyond Name and Form (R)

Contemplate thoughtfully (R)

Let it be effortless (R)

Exercises: Mindfulness (Set 4) (R)

III–Theory of the Mind

Emptiness (R)

Continuity, Harmony and Consistency (R)

Mindfulness C: Continuity, Harmony & Consistency (R)

From Chaos to Order (R)

From Chaos to Order (old) (R)

The Mind as a Matrix (old) (R)

The Mind as a Matrix (R)

PERCEPTION (R)

Mind in Mindfulness (R)

OT 1948: An Analogy of the Mind (R)

III–Mind Exercises

Mindfulness Applications

Mindfulness in Mental Objects (Enlightenment) (R)

Mindfulness Therapy

Level 0 Therapy

Mindfulness Applications

How to use KHTK Mindfulness (R)

Other

A View on Enlightenment (R)

The Body

The Physical Environment

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