Meditation: Recycle the reaction

Recycle symbols - recycle the reaction

Meditation: recycle the reaction

The seventh step in making any movement form a meditation is to “Recycle the reaction.” See “Steps to Make Any Move a Meditation” for all the steps.

Recycle Any Reaction

The seventh step of making any move a meditation is what meditation teacher Shinzen Young calls, “Recycle the reaction.” Anything that arises during practice offers yet another opportunity for practice—grist for the mill and all that.

One day in Zumba, you’ve chosen the tips of the fingers of your right hand as your object of meditation because sensations there come naturally. Then the second song comes on, and you hate it. You feel your neck tense and a frown form. You think “Why this song today of all days?” You acknowledge the thoughts and frustrated feelings, then turn your attention back to your fingers. This works for the rest of that song, but you dislike the third song even more than the one before. Your frustration grows. Here’s where that choice I mentioned comes in.

Although you originally set an intention to meditate on your fingertips, you can choose, with purpose, to set a new intention and focus your awareness
on the sensations of frustration, making that your new object of meditation. You have now “recycled the reaction.”

YOUR TURN: RECYCLE THE REACTION

Time for another walk. If you walk in your sport, do this then. This time, you choose the object of meditation. Pick any body sensation and start moving. When your mind wanders, note the thought, cheer yourself for remembering, then gently and with great equanimity, direct your attention back to your object of meditation. As you walk, be aware of any other sensations. Often, multiple sensations happen at the same time. You might experience the shift of your weight as you move while  you also sense the touch of cool air against your cheek. To build focus, I’ve directed you to attend to one sensation at a time. When you experience another sensation, make that choice.

Will you stay with the object of meditation you originally chose or set a new intention and redirect your awareness? Since the choice is made consciously, either  choice is appropriate. And if you find any part of this difficult, that can become your object of meditation too! Continue for whatever interval of time you like.

I have included more than twenty exercises in the book Make Every Move a Meditation.

This excerpt is from Make Every Move a Meditation by Nita Sweeney which is available now through Amazon and Mango Media.

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