Instructions
Sit comfortably in a well-lit room.
Be aware of the quieting mind during the silent periods in the recording.
Meditation
- Let the mind rest with the space all around you.
- Let the mind rest with the objects that appear in the space.
- Rest the mind with the space all around you.
- Is the mind calm or calming down?
- Rest the mind with the objects that appear in the space.
- Is the mind calm or calming down?
- Let the mind rest with both the space and the objects.
- If the mind wanders, return to the space and the objects.
- Is there a sense of spaciousness to the mind as it calms?
- Are you aware of thoughts that are manifesting, but you find you can leave them alone?
- Allow the mind to rest being aware of the space and the objects in the space.
- Is the mind calm yet alert?
- Rest the mind.
After Meditation
- Were you able to rest free of judging the space or the objects?
- Which holds your attention more, space or objects?
- Is there a way you can separate the space from the objects?
- Did some thoughts appear so strong that you found you had to pay attention to them?
- Or are some thoughts in the back ground and you pay them little or no attention?
- Are there moments of resting the mind with whatever arises? If yes, does this nurture confidence that you can develop the stability and peace of mind that accompanies the ability to be with whatever arises?
- Did you notice if the flurry of thoughts became less entertaining and you were more apt to leave them alone?
- Do you have confidence in recognizing when the mind is peaceful?
- Can you see that you are calming the mind, not trying to will it to do what you want it to do?
- Are you becoming more accustomed to a still mind and not fixating on the content of thoughts as much?
During the Day
Reflect upon how the mind maintains and loses focus. During meditation if thoughts take over just realize you have lost your focus and gently come back to the focus of meditation. During the day, if you lose focus on the task at hand, recognize this and bring your attention back. Train by gazing into space for a short time throughout the day and notice what happens to thoughts like the objects in space if you leave them alone.