Let’s say there exists a state of mind, or state of being, or emotional state (all referring to the same thing here, doesn’t matter what you call it) that is problematic for us in that it is habitual, seems uncontrollable and produces ill effects in our life. And it has been dealt with (or not dealt with) in whatever way is our familiar way, but it doesn’t work. Because when this particular state arises, we fall victim to its repercussions again and again, no matter how hard we TRY not to. So, this time, we’re going to create a new groove in the brain… this time we are NOT GOING TO TRY AT ALL!
This time, we are going to shift attention to sensation of just this breath. It will require as much practice as it requires – there is no set amount of practice, because we don’t know how much practice is needed, and we don’t have to know. We just have to be serious about our intent to practice shifting our attention to breath even though thought is demanding that we “do something about this problem!” We don’t try to shut down the thoughts that are describing the problem, and we don’t try to shut down the thoughts that are demanding some kind of action, or the thoughts that are criticizing our apparent lack of taking action.
For just this breath, we devote our entire life to focusing only on the sensation of breath. That’s the practice. Thought may put up resistance, may put up a struggle, may put up a war! It doesn’t matter. We are perhaps shattering a lifetime-old pattern by not giving that thought our attention, by giving sensation of breath attention instead. Just this breath.
And allow gentle compassion for the self that has fallen victim to this pattern of thought all her/his life, and focus only on sensation of breath, knowing that awareness will bring no harm to you.
I finally sat for 5 minutes focusing on just this breath through my nostrils. For most of the 5 min. thoughts came and went, only briefly did I sense just breath, then back to thoughts. I did feel more calm and relaxed afterwards.
ReplyDeletethe key here is cultivating the capacity to focus on just this breath with equanimity.
ReplyDeletethat doesn't mean there are no more disturbing thoughts and the road is free of rocks to trip over. it doesn't mean all resistance dissolves away and clarity shines through all our perceptions.
it means, focus on breath with equanimity WHEN all these thoughts are occurring, WHEN we're tripping over our sense of frustration, despair, boredom, anxiety or whatever. the result of focusing on breath with equanimity is equanimity. equanimity is a characteristic of awareness.
The five minute periods pass by very quickly. Early on(in the five minutes) I have noticed the occasional itch or tingling on hand or forehead. This has made me smile because it gave me something to allow, something to work with. Later in the periods thoughts about the time or my day have arisen. My knee jerk response was to squelch those thoughts and then to squelch the squelch...and then finally, after a second or two, to just allow- no squelching. And the thoughts do pass.
ReplyDeleteyes! the thought arises (out of nowhere) in awareness and passes away (into nowhere) in awareness. and awareness remains. there's nothing (no-one) for them to 'stick to' when they are just allowed to be, and be exactly as they are, with/in equanimity. and there's nothing to fuel more thoughts (like squelching). equanimity.
ReplyDelete