HOME PRACTICE GUIDELINES #3

“Always mindful, the meditator breathes in; mindful, the meditator breathes out.”
~Anapanasati Sutra

This week we ask you to really focus and steady your seated practice on the breath. Choose one specific place in the body where the breath sensation is strong (below the nose, the chest, the belly) to be the “anchor” of your meditation and stick with it. All manner of distractions may arise (sounds, other sensations in the body, thoughts, emotions, etc.) but your intention is to simply notice these distractions and return to your anchor-- over and over again.

If a body sensation other than breath becomes very strong, explore it in the way we’ve been practicing, staying interested in the changes and moving with intention and awareness if need be. As the “pull” of the sensation diminishes, return your attention to the breath.

Instead of increasing the length of your daily sit (which if you are following along with us is now 15 minutes a day) focus this week on strengthening whatever commitment you have made to yourself. This is not a suggestion that we judge ourselves for falling short, but rather that we bring an extra bit of will into the mix and see what happens. You might recall why you made the commitment in the first place. Or, you may identify where your commitment tends to break down and come up with an alternative plan.

If even getting to the cushion seems impossible, make a commitment to simply sit down, notice, and then move on to the next thing. If you happen to feel like noticing a breath or two great, but for many people, the act of simply sitting down with the intention to meditate is a big step.

Supports to concentration

In / Out: Many people find that a soft gentle label (“in” as the breath enters, “out” as the breath exits) supports their ability to stay with the breath. When concentration grows, you can release the label and just be with the direct experience of the breath itself.

Counting: There are many traditional methods of counting to help build concentration. One easy strategy is to count backwards from 10 to 1 for each breath. Whenever the mind wanders, you start back at 10 again. Once you are able to move through a number of full sets without getting distracted, release counting and stay with the direct experience of the breath.

“Breath”/”not breath”: Begin by imagining a blank screen and anchoring your awareness to the breath as we’ve been doing. Then, with as much vigilance as you can muster, notice whenever anything shows up on the screen that is “not-breath.” There is no judgment here!

We are simply learning to identify all those moments where something other than our breath has our attention.