I would like to cover a simple meditative practice that I picked up from the Dalai Lama. In this practice the goal is to be able to observe and identify what your mind thinks about when you aren’t consciously directing it. I think it’s important to note that even though this exercise is put forth by the Dalai Lama, it is just a mental exercise to help cultivate better awareness, and does not depend on any religious or spiritual practice to be useful.
Environment and Posture
You’ll want to find a comfortable and quiet place to sit if possible. The important thing is that you don’t have a bunch of distractions to affect where the mind goes with it’s thoughts. Being comfortable is more important than any specific sitting style.
Mental Preparation
The Dalai Lama provides a very nice explanation on preparing for this exercise. In short, you simply need to resolve in your mind that you will not intentionally think about your past or future concerns while taking part in this exercise. Be present in this moment with yourself.
“Before one begins formal sitting meditation, one develops a deliberate intention not to allow the mind to be distracted either by recollections of past experience or by hopes, anticipations, and fears about future events. This is done by making a silent pledge that during this meditation session the mind will not be seduced by thoughts of the past or the future and that it will remain fully focused on awareness of the present. This is critical because in our everyday normal states we tend to be tied either to recollections and vestiges of the past or to hopes and fears about the future and very rarely fully in the present.” (Lama 158)
Never-ending chatter
Once you’re prepared, relax and let your mind begin to wander. You can leave your eyes open or close them, it really depends on your preference. If you happen to have a busy room with lots of decorations, you may be better served closing your eyes to avoid the visual distraction.
It is important that as thoughts arise, you do your best not to continue them. That is to say if you have a fleeting thought about tomorrow nights football game, don’t start down the path of trying to think about who you’ll invite over or what snacks you’ll have. Just note that you thought about football, and let your mind keep wandering. The Dalai Lama explains in different terms:
“As one sits, one will begin to notice that all sorts of thoughts arise in the mind, like a bubbling spring of never-ending internal chatter or the bustle of endless traffic. One should allow whatever thoughts arise to do so freely, regardless of whether one perceives them as wholesome or unwholesome. Do not reinforce them or repress them or subject them to evaluative judgment. Any of these responses will create further proliferation of thought, for it will provide the fuel that keeps the chain reaction going. One must simply observe the thoughts. When one does this, just as bubbles arise and dissolve into water, the discursive thought processes simply arise and dissolve within the mind.” (Lama 158)
At first it can be difficult not to continue thoughts as they arise. If you notice that you have been specifically continuing a train of thought just let it go, take a deep breath, and start again.
Everything in Moderation
Remember that everything in moderation makes for a happier person. Do not be surprised if you grow tired of this exercise after 5 minutes the first time, that’s okay.
References:
- Lama, Dalai. The Universe in a Single Atom: The Convergence of Science and Spirituality. New York : Morgan Road Books, 2005.