Returning Over and Over (S4E4)
One of the most common misconceptions I come across as a meditation teacher is the belief that you need to be able to empty your mind or stop it from wandering in order to meditate. The practice of meditation is a continual returning from wherever your mind wanders to. This meditation focuses on that very fundamental part of every practice: Returning. Over and over.
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Transcript
Set yourself up in a posture that feels supportive.
Turn your eyes down towards your heart and give yourself a few moments to arrive, committing as best you can to stillness and noticing whatever thoughts you're having, sounds you're hearing, and sensations you may be experiencing in your body.
Invite your body, heart, and mind to relax.
You can do that more globally or scan the body from head to toe, relaxing one part of the body at a time.
gather your heart and mind around your meditation anchor.
It could be your breath or a particular part of your body.
And anytime your mind wanders, gently bring it back to that anchor.
It's not about trying to stop your mind from wandering. It's about returning over and over and over.
To drop into this practice, you might ask yourself the question, what is here right now? Or what is true for me right now?
or what am I noticing inside myself?
The answer could be granular, like tingling heat. Or it could be more global, like feeling meh. Or it could be something in between, like noticing a sense of contraction or expansion.
Notice next if you're experiencing whatever's here as pleasant or unpleasant. And then drop in the next question, can I allow what is here to just be here?
This doesn't mean you have to like it. You're simply not fighting it.
This is usually easier if it's a pleasant feeling. If it's unpleasant, you might repeat, may I not fight it a few times to yourself?
Ask yourself the same question again. What is here now?
The answer may be the same or different. Either way, can you allow it to be here and soften in its presence?
Letting these inquiries go, slowly return to your body resting here, hearing the sounds around you, and recognizing or acknowledging the room you're in.
Thank you for your practice. Until next time, take care of yourself because that's how we can best take care of others.
