SIT UP STRAIGHT & PAY ATTENTION!!!
Meditation on Loving-Kindness
Untap your creativity, professional performance,
health and emotional well-being…not to mention overcome ADHD
Techniques for Training your Attention
This blog series has been exploring power of the untapped mind, for healing and success. Everything is energy…the more we can manage our energy, the closer we will be to our own personal goals and happiness. Following are some more insights and techniques from B. Allan Wallace’s book (reference at bottom)
Stage 2 of Attentional Development: Continuous Attention
The mind wavers between excitement and dullness…excitement such as agitation, distraction, with roots in anger and fear, craving and misguided desires. Symptoms of craving are dissatisfaction, restlessness and anxiety. We try to drown these feelings in work, amusement, sensory stimulation, talking…. Such turbulence is overcome only with persistent, skillful practice, cultivating deep relaxation and inner ease. Eventually the mind will calm down and you experience brief periods of sustained attention. When you can maintain continuity of attention/awareness/focus on the breath for about a minute, you’ve reached the second stage.
This is the stage of the power of thinking and the challenges is to sustain interest in the object of your attention (the breath). Counting the breath is one method. Focusing on the cooling of your nostrils as you breath in, warming of the nostrils as you breathe out is another.
When your mind wanders, gently acknowledge that and bring it back to the breath. Chastising yourself for your mind wandering, makes this a chore instead of a pleasure. So just relax.
Let your breath attain its own natural rhythm and simply be present with it for several minutes. Breathing effortlessly.
Establish a base of relaxation with this practice.
The aim is attentional stability…the ability to sustain the focus of your attention without it becoming fragmented or derailed by the force of distracting thoughts and sensations.
- Focus your attention on the expansion and contraction of your abdomen.
- Observe the duration of each inhalation and exhalation.
- Observe the duration of the pauses between the breaths.
- Count breaths. The purpose is to remember to remember…so you don’t get carried away by distracting thoughts.
- You are concerned with the mindfulness of breathing…let your mind be as conceptually silent as possible.
- The main point of the training steps is not to stop thoughts from arising, but to relax the body and mind and then to cultivate stability of attention on you object of your attention (the breath).
Start small. Set a timer for 5 minutes. Then add 2-3 minutes when you feel comfortable doing so. Build up to a practice of 24 minutes (1/60th of your day)
The Attention Revolution: Unlocking the Power of the Focused Mind, B. Alan Wallace, PH.D., Wisdom Publication, 2006.
This series of blogs is related to a book I am reading by B. Alan Wallace. I will be sharing my thoughts and findings as I go through it…feel free to visit me on my Facebook page https://www.facebook.com/pages/Elaine-Scribner-Author/349499848483126 to pose me any questions or thoughts. My intention/hope is that I can post 2-3 times each week as I work my way through the book…so come back and visit me.
Living Joyously Tip for the Day:
Just Breathe……and relax