Learning Meditation By Means Of Focused Attention

If you're just starting to learn meditation, either as part of a guided meditation group or by yourself, you work for five or ten minutes each sitting; try to sit daily at the same time, morning or evening, whatever suits you best. You give the daily five to ten minutes to extend to fifteen or twenty minutes when the weeks go by, but you never try and stress the pace.

Meditation isn't about clenching the teeth in tenacity. It's about sitting peacefully with yourself, and although it needs its own kind of control this has nothing to do with toughness than with yielding and letting go.

When the certain thoughts or feelings come up, you let them to pass into and out of attention like clouds pass in water. You don't attempt to push them away, but leave them to move of their own pace. Regardless of how 'important' the thinking seem to be or how desperate or disturbing the feelings, you don't cling to them or enable one thought or emotion to set off another and another until you are down on a daydreaming track that takes you far away from the simple matter of the in-breath and the out-breath.

If, however, you do lose control, gently but firmly return to your breathing the time you realize this has occurred. Avoid being irritated with yourself or persuading yourself you'll never learn how to meditate. Your drifting mind is simply pointing out to you just how much you should practice your meditation techniques. It is helping you, prompting you, showing you how less control you have over your own thoughts. The right response is gratitude, appreciation towards that part of your mind that has recognized the fact that you are wool-gathering and that has reminded you to return to your point of focus.

I cannot stress enough how important this attitude of gratitude is. If you make upset yourself each time you become aware you are distracted in thought, you will not only be arousing the unwelcome emotion of self-disgust, you will be conditioning your mind not to remind you when it is wandering later on. You are in effect punishing it every time for reminding you, and certainly it doesn't like being punished. So it will point out to you less and less often, and you will find concentration becomes harder and harder. In response to the disappointment that this brings, your mind will then start whispering conveniently to you that meditation is a total waste of time, and that you would be well advised to find something better to do with your time.

Learning Meditation By Means Of Focused Attention
To help your concentration you can count your breaths, counting from one to ten on each out-breath, and then returning to one and beginning again. Should you lose track of your counting, go back to the count of one each time.

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