Saturday, September 07, 2013

On the One Minute Meditation

"Transformation" collage by Lani, textures by FlyPaper.

"What you're aiming for [with meditation] is the feeling you get when you climb to the top of a mountain, sit down, and take in the view. A feeling of relief." - Yongey Mingyur Rinpoche

That's  a lovely quote and it may just be what my personal elephant training practice is all about.  How to be more mindful in a busy, very distracted world.  How to come home to myself and feel that sense of relief, and know I can do that at any time.

To that end I'll be posting some of Martin Boroson's ideas from his month long course on Oprah's website and his book, One-Moment Meditation: Stillness for People on the Go.  He'd like us to get to that feeling of relief in a moment so he's starting us off with a minute practice.  Wow, a minute.  Even the busiest of people can take a minute to try this.  So here are his quite simple instructions.

1. Find a place of solitude.

2. Sit down.

3. Place your legs in a relaxed but fixed position.

4. Sit up.

5. Set your alarm for exactly one minute.

6. Place your hands in a relaxed but fixed position.

7. Close your eyes.

8. Focus all your attention on your breathing.

9. When the alarm sounds, stop.

Note:  I tried this and was shocked how exactly one minute felt like 45 minutes or even an hour.  Amazing how many little thoughts can pop up in a minute. 

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