Here’s a meditation tip for you to try. It came to me when I was on retreat a couple of weeks ago. One morning, on the first meditation of the day, I found that my mind was all over the place.
I really needed to calm down my racing thoughts, but I had a hunch that the more I “tried” to do something about them, the more I was going to create more disturbance. In Buddhism we sometimes talk about this as being the task of “catching a feather on a fan,” because more effort equals more disturbance, while a gentle and sensitive effort will get the job done.
As I paid attention to the sense of my body letting go on each out-breath, I heard three words accompanying the exhalations. Breathing out, I’d hear “Release.” Breathing out, I’d hear “Rest.” Breathing out, I’d hear “Reveal.”
- The most important thing right now, is right now
- A “mantra” for the in-breath: “Energize, inspire, enjoy”
- “It can wait.” A mantra for the 21st century
- “Trust in the Dharma”
Each of the words had a different effect. “Release” would direct my mind to the sense of natural relaxation that takes place every time we breathe out. Focusing like this on the physical release that takes place when we exhale helps the body to relax more deeply.
The word “rest” encouraged my mind to let go. As I breathed out, my mind settled into a natural sense of ease, non-striving, kindness, and acceptance.
As I hears the word “reveal,” I experienced a sense of openness to whatever was arising in that moment, whether in the mind or the body. There was a gentle sense of attentiveness and mindfulness — a balance of receptivity and active observation.
These three words, cycling though my mind, gave me a series of little reminders, each as long as an out-breath: let go in the body; let go in the mind; notice and accept whatever’s arising.
Very quickly, my thoughts slowed down. That process started almost the moment that I started saying these three words.
After a little while I found I didn’t need to “hear” the words as thoughts. I could let the mind be silent. My thoughts had substantially died away, and yet even without the verbal reminder, on successive out-breaths I was still relaxing, resting the mind, and allowing my experience to reveal itself to me. And whenever my thoughts started to reappear, I was free to reintroduce the thoughts once more.
Do feel free to try this, and even to adapt it to your own needs. See what doesn’t work, and what does. Meditation is “open source,” and you can adapt it in the light of your own experience.
These are the three things the out-breath teaches us: Releasing all that’s unhelpful. Resting in calmness. Revealing the rich simplicity of our experience.