THE
MEDITATION EXERCISE Part 1
Sit
in a straight-backed chair without arms. Let your right hand hang loosely at
your side.
It
is important that you remain awake and alert during the exercise, but you may,
if you wish, lie down in a comfortable position with your hands beside you.
Close
your eyes. Notice your right hand. Observe your hand until it begins to tingle
just a little. Do not force your attention to your hand-simply notice your
right hand gently.
If
your mind wanders away with a thought, just be conscious that it has done so,
and continue being aware of your hand until it begins to tingle again slightly.
Once you learn how to become aware of your hand, there is no need to think of
it in order to feel its presence.
To
help you keep your attention focused on your hand, use this simple technique:
shift your attention from one finger to the other. First, become aware of your
thumb . . . feel the awareness of your thumb until it begins to tingle.
Now,
shift your attention to your first finger . . . feel the awareness of it until
it tingles. Do the same with the second finger . . . shift your attention to
the third finger . . . now the fourth finger. Start again ... be aware of your
thumb until it tingles.
While
your attention is focused on your hand like this, become conscious also of a
point in the middle of your forehead. Now, as if you were looking through the
middle of your forehead, include the awareness of your hand until that hand
tingles with gentle warmth.
I don't want you to look up with your eyes; simply
be conscious of a point near the middle of your forehead about an inch above
the bridge of your nose.
Notice
every thought that tries to steal your attention away from being aware of your
hand. Become conscious of each thought as if you were looking right through the
center of your forehead; and, at the same time, feel the awareness of your hand
until it begins to tingle and feel warm, as though it were flushed with blood.
~ End of Preview ~ __________________________________________________
This is a 16-Page Downloadable E-Pamphlet in PDF Format
