Stabilizing the Attention
- Before Beginning: Find a small, simple object (traditionally, we go outside and find a pebble) and place it on the floor in front of you where your eyes naturally fall, as you gaze gently downward.
- Posture: seated with spine naturally poised, not rigid
- Allow the body to settle in its natural state
- Breathing: take a few belly breaths to arrive and deepen
- Then, allow the breath settle into a natural, unaffected rhythm
- Positive Attitude: cultivate a sense of joy in practice and a willingness to let everything else go for the time being.
- Phase 1: Attention on the whole breathing body (relaxation training)
- Phase 2: Attention rests in the visual field on your chosen object (stability training)
- When Distracted or Agitated: Practice releasing on the outbreath
- When Drowsy or Dull: Practice arousing attention on the inbreath
- Length: minimum 10 minutes, building to 24 minute sessions
- Intention: to maintain a stable sense of staying with the chosen object, in an utterly relaxed way and to return to it when distracted.