Man standing in field watching sun in blue sky. Use what arises.
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Meditation: use what arises

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

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woman walking into the sunset along a street - advanced breath and counting techniques
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Advanced breath and counting techniques

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

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woman on horseback in the ocean - mindful microhits meditation
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Mindful microhits meditation

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.

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man backpacking in tall grass - touring the senses meditation
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Touring the senses meditation

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

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tips of skis in snow - free-floating awareness meditation
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Free-floating awareness meditation

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

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wide angle view of volcanic beach - wide focus meditation
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Wide focus meditation

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

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man standing on a mountain eating energy gel while looking onto the water - scan other senses
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Meditation: scan other senses

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

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older man walking with dog - body scan
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Meditation: Body scan

Meditation: Scanning the Body The most common scan technique is the “body scan.” A body scan uses the felt sense of touch. Often a guided meditation, you move the attention

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woman walking in snow with small, brown dog - scanning meditation
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Scanning Meditation

Scanning Meditation Scanning meditation is an advanced awareness technique. In Chapter Two of Make Every Move a Meditation, “How to Meditate While You Move,” I set out the fourth step

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