介绍:
10. Sitting Meditation
MEDITATION PRACTICE is a formal way in which you can get used to lightening up. I encourage you to follow the instructions precisely, but within that form to be gentle. Let the whole thing be soft. Breathing out, touch your breath as it goes. Sense the breath going out into big space and dissolving. You’re not trying to clutch or catch that breath, you’re simply relaxing outward with it. There’s no particular instruction about what to do during the in-breath—there’s nothing to hold on to until the next out-breath.
Labeling our thoughts during meditation practice is a powerful support that reconnects us with the fresh, open, unbiased dimension of our mind. When we become aware that we are thinking, we say to ourselves, “thinking,” with an unbiased attitude and with tremendous gentleness. Then we return our focus to the breath. We regard the thoughts as bubbles and the labeling like touching them with a feather. There’s just this light touch—“thinking”—and they dissolve back into the space. Even if you still feel anxious and tense when the thoughts go, simply allow that feeling to be there, with space around it. Just let it be. When thoughts come up again, see them for what they are. It’s no big deal. You can loosen up and lighten up.
Saying “thinking” is an interesting point in the meditation practice. It’s the point at which we can consciously train in gentleness and in developing a nonjudgmental attitude. Loving-kindness is unconditional friendliness. So each time you say to yourself “thinking,” you are cultivating unconditional friendliness toward whatever arises in your mind. Since this kind of unconditional compassion is difficult to come by, such a simple and direct method for awakening it is exceedingly precious.”
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