The Insight Meditation technique is both a training of the mind and a metaphor for the whole process of awaking and relaxing into the “awakened” state.
The practice cultivates concentration to help to focus and still the mind.
It awakens by cultivating an observing quality of mind.
Through this one gains insight into the nature of Mind.
Ultimately this observing quality of mind becomes increasingly subtle until it is awareness without subject or object.
The purpose is to become mindfully aware of everything occurring in and around you to obtain insight into the way our mind works, become responsive rather than reactive..
The practice begins with a concentration on the breath, simply observing the breath. As one becomes more experienced with technique the focus is changed from the breath to the observing itself. The breath remains as a touchstone for use when the meditator loses and returns to awareness. Other variations on the practice use awareness of the body, tensions and other feelings as the focal point. Others focus on and label thoughts and chains of thoughts as they arise and are observed. All the variations are useful in their place, but we will start with the breath and use it as the “base of operations” for mindful awareness.
The breath is always present – we are inhaling, exhaling or are between inhales and exhales. Since it is always there, it is an ideal reference point. Further, it is subtle. It is less likely to bring up conceptual thoughts than say an image or sound.
As you meditate, you may lose our awareness, “wake up” and notice that you were asleep. Just begin again to follow the breath. Notice thoughts, sounds, sensations and feelings and bring the attention back too the breath. Relax.
This technique is a root awareness technique. It can be practiced anywhere under any conditions. Doing it sitting in a quite comfortable place is training so that you can do it anywhere. The idea is to continuously be aware.
As you are walking down the street, or doing whatever you are doing, if you notice that you are lost in thought, etc. bring your attention back to the breath and start again. As you practice this technique more and more you will more frequently notice throughout the day that you are lost. The noticing is spontaneous.
Don’t get upset with yourself if you get lost. It is natural. It’s noticing that you were lost that is the opportunity to really see the nature of our mind. That moment of noticing that there has been a slipping away from conscious awareness is the major event. It is a moment of awakening. So getting lost is a blessing in disguise. Really, getting lost is pretty much to be expected. It is the coming awake that is the blessing.
Try the practice below.
Like the taste of sugar, you can try to describe it but to really know what its like you have to taste it.
The Practice
Try this for 15 minutes to start (less is ok too). Extend the time as you get more comfortable with the practice. Sometimes you will have a great need to get up and end the meditation. It is good to set a duration ahead of time and stick to it (be reasonable though, pain is not necessary). The discipline pays off.
The practice is quite simple. Take a comfortable seat, your head, neck and spine in alignment – not rigid, relaxed. Eyes can be open or closed. Closed is usually better for beginners. Feel your body against the chair or cushion. Feel the air against your skin. Take a breath and as you exhale let go of excess tension. Think Ahhhhh as you exhale.
Now become aware of your breath.
Notice it at the nostrils or as the rising and falling of your diaphragm.
Or wherever it is most obvious to you.
Remain aware of your breath.
Note each inhalation and exhalation.
As thoughts, sounds, physical sensations and emotional feelings arise and take your attention away from your breath, simply note them and bring your attention back to the breath. When you realize that you are lost or asleep, bring your attention back to the breath. Be mindful of thoughts, sounds, sensations and feelings.
While you are meditating, something may surprise you, outside sounds, internal thoughts, sensations, etc. may come along to distract you.
Whatever happens return your attention to your breath and simply be aware of what ever it is that is occurring, including your thoughts.
Observe thoughts and everything else that arises as if they were clouds passing in the sky. They come, are there for a while and then they pass away. Simply observe.
Follow up
Practice this regularly for 15 to 30 minute per day for a few weeks and see what happens.
Note what happens to your ability to be mindful. How does it effect your responsiveness to other people and your own thoughts and feelings?
How does the meditation make you feel? Were you more aware? What were you aware of? Did you hear more of the sounds around you than usual or less?
Was your mind in a whirl, so that to follow your breath for more than a few seconds was almost impossible?
Did you lose the focus on the breath after a few seconds – off on an interesting (even titillating) mind trip? Did you come back? Was it difficult to make the choice to let go of the juiciest of thoughts to return to the breath?
Contact NY Insight Meditation Center (www.nyimc.org) for more information and direct instruction.
