Meditation Practice Description
In the graveyard of my meditation space, I carefully assume a traditional cross-legged posture adorned with a supportive cushion underneath to cradle my lower lumbar curve. Thus, my spine working perfectly in a straight alignment does not necessarily mean upward but acts like a conduit for the free flow of energy from the top to the bottom, keeping me in a state of not just alert but also grounded (Goldstein, 2020). My hands are gently placed downwards on my lap, with the palms facing upward to create an open, receptive mood. This position is fundamental since it sets the pace for the mediation moment.
My inward journey starts with the closing of my eyes. Closing my eyes indicates an intentional way of blocking all distractions to help me be ready to look inside myself. However, as the meditation unfolds, I keep trying to open my eyes just a bit here and there, looking down at the floor, which is just a foot away from me. This conscious change creates a mean between inner introspection and outward alertness to fit the distinct needs in each session.
My meditation begins with three deliberate, long breaths. Breaths that clean my body come through the nose and out from the mouth. These take me across that beautiful symbolic bridge from out there to in here. Each exhalation releases any remaining stress or preoccupations, creating a sacred pause and preparing the threshold of the present moment (Farias et al., 2020). The Quiet Mind Breaths prepare the stage to introduce another meditation.
From these nourishing breaths, I glide into the practice dedicated to raising breath awareness. Here, the natural rhythm of my breath comes into focus, and with heightened sensitivity, I feel every tiny sensation that accompanies each inspiration and expiration. This deliberate attention to the breath is an anchor, grounding my awareness in the present moment (Goldstein, 2020). If the mind starts to wander as it often does, I gently guide it back to the breath, cultivating a sense of non-judgmental awareness and quieting mental chatter.
In my practice, I introduce a seed sound, such as the quiet ‘om,’ synchronizing it with my breath; this sound will become a rhythmic companion to deepen the meditative experience. As I do these three steps simultaneously, I layer counting and align each count with the inhalation and exhalation. The sound and counting weave this duality of focus magically into a symphony, pulling my awareness with the breath and evoking tranquility within the heart (Farias et al., 2020).
Thoughts must be there during meditation, and I am aware without judgment. I do not resist or get entangled in it; instead, I am aware and gently shift my awareness to the breath or the seed sound. This enabling practice of thoughts starts dissolving themselves and drops off without extra effort to create the required space with silence in our mind for deeper introspection.
Meditation Routine
A testimony to my commitment to meditation is the regular daily sitting time of 20 to 30 minutes. In contrast, by creating a habit out of this practice, one’s mind can get better at slipping into states of mindfulness or tranquility more readily and spontaneously as the meditation duration gets longer (Goldstein, 2020). Each session is me consciously carving out a sacred space in the cloth of my day, committing to live more in touch with myself and, therefore, more in harmony and peace. It is always a gradual process of concluding the meditation session. Moreover, as again I ease back into the atmosphere, deepening my breath and reacquainting myself with all those physical sensations that characterize the state of my body. With my eyes closed, I open them so that the cocoon of inner stillness transitions to an expansive awareness of the outer world. In this closing moment, I give gratitude for the time given to meditation, grounding the benefits of the practice into my everyday consciousness before returning once again to the activities of the day.
Meditation Experiences
There were times in the sacred silence of meditation when I felt nothing as much as entirely still and peaceful inside. At times, boundaries between self and surroundings seemed to dissolve, and connectedness was felt within my consciousness. Further, it has enhanced my ability to confront life’s challenges with equanimity. This resilience, inculcated as a by-product of mindfulness from meditation, has guided me through the daily rigmarole of existence.
Principle of Attention Video
The principle of attention was a beacon shedding light on the importance of conscious attention directing in our daily living. Emphasizing attention’s dynamic character tends to be associated with passiveness. Instead, it was evident that attention and our experiences and responses to the world sculpted us. In the practice of life, using this principle turns things around. This has proven to be a guiding influence on how I interact with tasks, people, and even the moments of each unfolding day. The video helped solidify the idea that attention placed is attention garnered in reality experience. This awareness brings out my presence and purposefulness, influencing the quality of my response to and engagement with the world.
I want to hear what others have done to weave mindfulness into their lives. What challenges have you experienced in trying to meditate consistently, and how did you overcome them? And then, is there any idea about bringing greater mindfulness into the rest of our lives outside formal times?
Reading report
“The Miracle of Mindfulness” by Thich Nhat Hanh is very close to my heart as a source of light and wisdom. This timeless masterpiece, apart from having garnered wide acclaim, has also proved pivotal in bringing concepts of mindfulness practices before the common masses. Hanh’s gift of distilling profound teachings into a straightforward format has left readers thirsty for leading a more mindful and peaceful life. One of the book’s standout qualities is its simplicity, making it a gem for beginners and seasoned practitioners. Hanh’s insistence on being constantly aware of every passing moment is an instant connection he makes with the readers to embrace mindfulness in their lives. It is a call to walk back, to live in the sphere of life in its entirety, one moment at a time.
Hanh encourages practicing mindfulness in normal daily activities and points out the transforming power of total concentration. The themes incorporate the practice of mindful breathing as a grounding force for heightened awareness, conscious appreciation with each bite during mindful eating, and focused exploration with interconnectedness in recognizing the interdependence of individuals and the environment (Hanh, 2016). It also addresses how an attitude based on being mindful of suffering transforms the mind, leading to compassion and skillful responses. The teachings give holistic guidelines on living by intention, deepening connection to the current moment, and making life challenges opportunities for personal and spiritual development.
Embedded pragmatism is the other important feature in the book that has endeared it to many. Mindful breathing, walking, and eating also provide a seeker with invaluable tools to infuse mindfulness into day-to-day practice. The simple yet life-changing practices offer a seeker a concrete road map to a more mindful life. Moreover, the universal appeal it boasts of raises this book above everything. While true to its Buddhist underpinnings, the universality with which “The Miracle of Mindfulness” has reached out is a phenomenon that defies cultural or even religious confines. The fact that it has not only been embraced by followers of Buddhism but also by patrons across classes of society is testimony to this. “The Miracle of Mindfulness” found patrons. In a world where stress and chaos more often than not prevail, Hanh (2016) provides us with a sanctuary and a coping mechanism to reduce our stress levels, increase our well-being, and expand our understanding of ourselves and others.
The profound teachings of “The Miracle of Mindfulness” have, in the intricate dance of my daily life, become guiding stars to illuminate a path toward conscious living. Following Hanh’s soft intelligence, the rhythmic inhalation and exhalation of mindful breathing arise as a lifeline within moments of chaos. This grounding force returns me to the serenity of the present.
My life is a tapestry woven with threads of the present-moment awareness. Every ordinary act, such as savoring the flavors in a well-cooked meal or feeling the earth below my feet during a walk, can be transformed into sacred rituals simply with a pinch of mindfulness. The teachings of Hanh (2016) move beyond personal solace, molding how its teachings direct my approach to challenges. In the crucible of mindful awareness, responses to adversity are crafted with a clarity that transcends the tornadoes of emotions enshrined within every human breast, creating an understanding and concrete solutions.
This mindful approach is not restricted to solitary moments but one that ripples into the fabric of my relationships. Mindful communication, characterized by active listening and compassionate responses, becomes a bridge connecting hearts. As I travel the streams of day-to-day as I do, gratitude takes me to appreciate that simple pleasures are strewn everywhere in those mindful engagements; peace, revelation, and wholeness light up the path that lights up the ordinary with the magical touches of the extraordinary.
References
Farias, M., Maraldi, E., Wallenkampf, K. C., & Lucchetti, G. (2020). Adverse events in meditation practices and meditation‐based therapies: a systematic review. Acta Psychiatrica Scandinavica, 142(5), 374-393.
Goldstein, J. (2020). The experience of insight: A simple and direct guide to Buddhist meditation. Shambhala Publications.
Hanh, T. N. (2016). The miracle of mindfulness, gift edition: An introduction to the practice of meditation. Beacon Press.
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