NITA SWEENEY
How to meditate on emotion How do you deal with emotions that come up in mindful movement practice? The real question is, “When emotions arise, how do you infuse that experience with awareness and equanimity?” Emotions can be highly charged, painful, and seductive. How then do you work with them?
Taking the Wrong Medicine Shinzen often talks about the temptation to do what’s easy or comes naturally. He calls it, “taking the wrong medicine.” If for example you prefer guided workouts, a broad focus of attention, or listening to music during movement meditation, nothing is inherently wrong with those things.
Use What Arises Earlier on this blog (and in the book Make Every Move a Meditation) you learned a wider variety of awareness techniques and another splendid thing about meditation becomes clear: you can use what’s handy, whatever aspect of experience occurs. You can use what arises. You may set
Many “quit lit” memoirs loudly recount the author’s drunkalogue, regaling readers with horrific tales of harm done during blackouts, jail stints, and other cringe-worthy escapades. While those books have great merit in showing the reality of such a life and to possibly help other problem drinkers see themselves and get
Advanced meditation techniques: breath and counting Improve your practice with these additional methods: advanced breath and counting techniques. Here is another way to use the breath as the object of meditation: Remember the four parts of the breath: the inhale, the turn, the exhale, and the pause before the next
Mindful microhits meditation Instead of staying with an object of meditation for any sustained period of time, another option is to intensely focus on one sensation for a brief period. Shinzen Young calls these “Mindful Microhits.”* Shinzen specifically calls this type of short-interval meditation practice “Micro Practice.” His instructions state:
Touring the senses meditation In 5-Minute Mindfulness: Walking,* Douglas Baker offers another way of working with awareness that he calls “Touring the Senses.” In his “touring the senses meditation,” Baker slowly moves his attention from one sense to the next while he walks. The process isolates sensations coming in from
Free-Floating Awareness Meditation The next mode of awareness is “free-floating.” Returning to the camera analogy, in this type of focus, point the camera at the first thing that draws your attention. You see a beautiful flower. Focus on it, taking your time to thoroughly see it before clicking the shutter.
Wide Focus Meditation Widening Focus – When I first began to run, that “wonky ankle” would swell. It rarely hurt during the run, but it ached after. I checked with a doctor I trust to make sure I wasn’t injuring myself, then turned my attention during my post-run walks with
Scanning Other Senses In addition to the felt or “touch” sense, you can scan other senses: sight, smell, sound, or taste. If you have chosen the visual field as your object of meditation, scan your surroundings. Use direction: left to right or vice versa, and straight ahead. Slowly take in
Award-Winning Author, Meditator, Marathoner, and Dog-Mom in Columbus, Ohio
Award-Winning Author, Meditator, Marathoner, and Dog-Mom in Columbus, Ohio
© 2024 Nita Sweeney. All Rights Reserved. Columbus, Ohio USA.4
