Awareness Meditation

If you could increase the time in your week by 15-20%, sleep deeper and rejuvenate yourself better as you rest, would you do it. If all you had to do was use 10 minutes of your week to achieve this, would you see that as valuable. That can be the impact of doing awareness meditation twice a week for 5 minutes.

Here is my challenge to you then. Try it for two weeks and see what happens. The growing data of the value of meditation is increasing each day and I believe it is one of the greatest gifts we can give to ourselves.

Quick overview of awareness meditation:

Take thirty seconds to a minute to allow yourself to relax. Then take two easy breaths and begin being aware of the sensation of the breath in your nostril(s) as you breathe naturally. Put all of your awareness on the sensation you feel inside your nostril and at the rim of your nostril as the breath moves in and out.

This is the foundation of awareness meditation:

1. Bring your awareness to the sensation of your breath as it moves in and out of nostril(s).
2. Bring awareness to anything that the mind has wandered to. Simply note what it is.
3. With compassion, bring your awareness back to the breath.

Once you start meditating, you might notice that your mind wanders/moves to one of six sensations: thoughts, feelings, sounds, smells, body sensations and light through your eyelids. Your awareness may go to things such as thoughts about whether are you doing this right, what you need to do later, friends, work and the sort. You might also hear sounds or feel things in your body. Simply be aware of what has captured your mind’s awareness and then bring your awareness back to the breath.

Important note: it is not essential to clear your mind. This is one of the great hurdles for people starting meditation. This will happen naturally as you practice. Simply notice the idea you mind has wandered to and return to the awareness of the breath.

.

If you would like more info on how to practice, a two-page document is below.

Download Awareness_Meditation.pdf

Comments

[elizabeth]

Thanks, Robert. Are you a meditation teacher? I'd be interested in receiving your 2-page document on how to practice.

[Robert H]

Hi Elizabeth,

I am a teacher and student. I have been practicing for 10 years and would be happy to send the document. You can find my email contact information in the "about" section for the blog.

[Rala]

Robert-
Thank you for sending me the document. I had tried meditating before and didn't find I could do it. Your document really gave all the details I was looking for.

It was the easiest it has felt and I can feel a little bit of its effect already. Thanks again.