Instructions
Place an object, any object simple or complex, about four feet in front of you and about two or three feet above the ground.
Further Instructions
Allow the mind to rest gently on the object, using the quiet time in the recording to settle into resting with the object free of analyzing the object.
Meditation
- Rest your gaze gently upon the object.
- Let the object hold your attention without your having to think or do anything with the object.
- Settle your mind on the object.
- Refrain from labeling the object.
- If you need more support, breathe into the object.
- If you find you are distracted, gently come back to resting the mind on the object.
- Is your mind calm, free of being distracted by your thoughts?
- Is your mind calm, free of being distracted by sleepiness?
- Rest your mind on the object.
After Meditation
- Did the mind calm down quickly, slowly, or not at all?
- Was resting the mind on the breath in the previous meditation easier or was using an object easier? Or, no preference?
- Did you find yourself being distracted by your thoughts?
During the Day
Take opportunities to rest the mind on an object, free of wanting to label the object. Try this briefly with a person you are interacting with. Be totally present with the person, free of judging how they appear, or being distracted by what else is in the environment.