Just Breathe
Photo: Edward Worden
When I practice sitting meditation I’m teaching myself how to relax my attachment to my thinking mind and rest in the present moment. By doing this, I have gained a better understanding of my thinking mind which in turn has helped me learn how to deal with my emotions in more beneficial ways, allowing me to have better relationships with the people around me. And that rules. That’s the main reason I continue to devote so much personal energy to it.
If I’m alive, I’m breathing. It’s something I can always come back to. It’s a constant as a human being. So as I notice thoughts in my mind when I’m practicing meditation, I just come back to my breath. It’s always there for me. Sometimes, as I breathe in, I say “breathing in” in my mind. As I breathe out, I say “breathing out.” I really try to feel the air moving in and out of my body, without controlling it at all. In, out. In, out. And as thoughts arise in my mind distracting me from concentration on my breath, I simply note the thoughts and try to let them go. For example, if I notice that I’m thinking about something that happened in the past, I note the thought as "the past" and return to concentration on my breath. I try to keep my concentration on my breath for as long as possible. Then, when the next thought arises, I just note it in the same way and let it go, returning to my breath over and over for the whole meditation period. It’s as simple as that.
For the best results, I recommend that you practice in a quiet comfortable place with your eyes closed. Your posture isn’t all that important at first, but over the years I’ve found that keeping my back straight helps deepen the experience. Try to sit in meditation for at least 5 minutes. Set an alarm so you don’t have to keep checking a clock. Work your way up 10 minutes, then 20. I think you should work your way up to at least 40 minutes. That’s how long I like to sit for, sometimes much longer. Find what feels right for you. But be diligent. And remember that meditation isn’t just for those times when you’re free from distractions in a quiet room. Try it when you’re sitting on the bus or taking a shit. Anytime you have a moment that you can close your eyes and be still, practice meditation.
I think it’s important to mention that when we practice meditation, we shouldn’t allow our minds to get judgmental about our practice. It’s important to remember that we’re not trying to end thought or stop thinking. We’re just trying to relax our minds and our attachment to our thoughts. Sometimes when you notice that you’ve been distracted, your mind will chastise your lack of attention, like “You’re a shitty meditator. You should just give it up.” Don’t trip. That’s just your Ego talking, the source of all your day-to-day dissatisfaction, the very thing we’re trying to subdue when we practice meditation. Just smile, relax and go back to your breath. Fuck your Ego. Just try to be present for your moment-to-moment experience while you’re sitting there. Sometimes it will seem like you were lost in thought the whole session, and other times it will seem like you were only sitting there for a minute. Just keep at it - none of that matters. And remember that you won’t “attain” anything by doing this practice. Enlightenment isn’t some place like Heaven or some crown you can put in your head. It’s being able to see past your thinking mind, to the place where there is no conflict, only peace. And it is always there, waiting for us. But, like all good things, it takes work and the proper intention to manifest it.
When you see the moon, remember that I see the same moon. The ground that I sit on is the same ground you sit on. So remember, when you practice meditation, you are practicing in union with thousands of others like myself all over this planet we call Earth. 24 hours a day, 7 days a week. You are never alone in that dark space behind your eyelids. Fear not - and good luck.