Calming the Mind
Mindfulness can be challenging at times, but it can also be very simple. When we practice mindfulness meditation, there are two main aspects within our practice: stopping (pausing) and observing (looking deeply). When we stop, we’re practicing concentration. When we’re observing, we’re practicing insight. Concentrating our mind is as simple as stopping it from bouncing around from one thing to the next. We concentrate our thought process on just one thing at a time, and this is mindfulness. When we can truly be with one thing at a time, we’re able to observe it more clearly and deeply than when our attention is divided. In order to look deeply into anything, we have to stop and concentrate.
This is why mindfulness is made of both stopping and observing, because both conditions become one when we practice. The more we practice concentrating, the more profoundly we can observe. The deeper our insights, the stronger our ability to examine things (and ourselves) becomes.
This is why mindfulness is made of both stopping and observing, because both conditions become one when we practice. The more we practice concentrating, the more profoundly we can observe. The deeper our insights, the stronger our ability to examine things (and ourselves) becomes.
Stopping to collect our mind allows us to see more clearly.
When we’re observing, our mind naturally becomes more still.
When we’re observing, our mind naturally becomes more still.
Meditation is really that simple. We don’t need to overcomplicate our practice when our intention is to quiet and calm the mind.
Meditation for Stopping and Looking Deeply
This mediation quiets internal noise and helps us regain a sense of control. Get into a calm state by focusing on your breath.
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Breathing in, I am aware that I am breathing in
Breathing out, I am aware that I am breathing out In - Out Breathing in, my breath goes deep Breathing out, my breath goes slow Deep - Slow Breathing in, I calm my body Breathing out, I feel at ease Calm - Ease Breathing in, I smile Breathing out, I release all tension Smile - Release Breathing in, I relax my mind Breathing out, I smile to my relaxed mind Relax - Smile to Relaxed Mind Breathing in, I quiet my mind and let go of thoughts, worries, and judgements Breathing out, I smile to my quiet mind Release - Smile to Quiet Mind |
Breathing in, I see myself in this moment, sitting quietly, doing nothing
Breathing out, my mind is free I See Myself - Free Breathing in, I feel light Breathing out, I feel free Light - Free Breathing in, I am in touch with the emptiness of my mind Breathing out, I smile to my empty mind Emptiness - Smile to Empty Mind Breathing in, I see my fear about the future Breathing out, I let it go Fear - Let Go Breathing in, I see my worries, my irritation, my concerns, my busy thoughts Breathing out, I let them go Concern - Let Go Breathing in, I am enjoying this present moment Breathing out, I know this is a wonderful moment Breathing in, I am grateful for this present moment Breathing out, I see this wonderful moment |
Present Moment - Wonderful Moment
MODIFIED BUT ORIGINALLY SOURCED FROM THE NEW SANGHA HANDBOOK, A PROJECT OF THE THICH NHAT HANH FOUNDATION SANGHA BUILDING PROGRAM AND THE WORLD BEAT SANGHA IN SAN DIEGO, CA
When we allow ourselves the time to stop, we give our hard-working body time to rest. While our body is calm and sitting peacefully, our mind has the opportunity to find ease, as well. "Stopping" is what we do when we pause, slow down, or take a moment away from our daily demands in order to check in with ourselves. The practice of stopping is an act of love we can do for ourselves to refresh our emotions and energy. It's also an act of love towards other people, because we become more present and available once we are free from our stressed, repetitive, or unskillful thoughts and feelings.