Instructions
Prepare five or so objects that you deem positive and negative. For example, a simple pebble, a flower, a bouquet of flowers, a statue or picture of something you deem sacred, a bell, or a piece of rotten fruit. Pause the recording while you gather the items. Use the quiet time in the recording to be present with each object. Added information: (Traditionally, objects that are used in calm abiding meditations are to be positive ones. To develop equanimity, add one or more objects you would deem as not positive. This also helps with life situations that are not always pleasant). Place them so that they are about four feet away and two to three feet above the ground.
Further Instructions
First read the instructions. There will be quiet times in the recording.
Meditation
- Do three breaths with full attention, breathing through the nose and exhaling gently through the mouth, allowing the mind to begin to calm down.
- Now rest your mind on the first object, allowing your attention to be in a relaxed manner.
- Rest free of conceptualizing about the object.
- Allow the body and the mind to be not too tight, not too loose.
- If thoughts take your attention away from the object, bring yourself back gently to the object.
- Now move your attention to the next object, resting free of thinking about the object.
- Move your attention to the next object resting easily.
- Notice if your mind is calming down or is calm, and you have moments of being free of distractions of thinking and sleepiness.
- Move your gaze to the next object and rest gently with that object.
- Rest your gaze in a relaxed manner, remaining awake.
- Move your attention to the next object.
- Rest the mind with all the objects.
- With a calmer mind, is there a sense of equanimity with the objects?
- Allow the mind to rest naturally.
After Meditation
- Did you have moments of remaining free of conceptualizing about the objects or the meditation instruction itself? For example, did you have any thoughts questioning whether you were doing it correctly? Or did you keep forgetting the object?
- At what point did you realize you were involved with your thoughts and you were able to return to the object of meditation?
- Were you developing the ability to leave your thoughts alone, free of placing your attention on whatever was arising?
During the Day
Objects come in many forms. While driving we must pay attention to many objects. While speaking with people, we pay attention to what they are saying, their way of talking, how they look and their body language. Take opportunities during the day to be present with objects, cognizant of being present and free of judging and making up stories.