Beginning a session in the best way possible

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  • #128225

    Anonymous
    Guest

    I noticed that everytime I begin a meditation session, I start the timer and just begin breathing and counting. Its as though right from the start my mind is unfocused, thoughts rolling. Usually after half way or near the end of the session my mind slows down and begins to focus more so. I thought that it only makes sense to begin a session in as much of a focused frame of mind possible; but Im not sure if theres much I can do about it right now or if that will come with time. Does anyone have any sort of specific way that they begin their practice session?

    kevin

    #130747

    Anonymous
    Guest

    Hi, Kevin. I usually have the timer set for a 5 minute “pre-meditation” segment. During this time I do the typical zen prep: sway front to back, side to side, loosen the spine, then do small circles gradually centering the upper body. Then some cleansing breaths and setting the body in my meditation posture. That takes about 5 minutes. Then when the chime goes again, I begin. That works pretty well for me.

    best,
    Matthew

    #130748

    Anonymous
    Guest

    Thanks Matthew for your advice; that makes alot of sense to take a 5minutes to settle in. I recall reading about a circular stretch that relieves tension in one of bruces books. Then settling in and setting alignments and proper breathing.

    Cheers,

    Kevin

    #130749

    Anonymous
    Guest

    Kevin – having a pre-meditation session is a good idea, like Matthew said. Also, having the intention at the beginning of a session to have a good start has also helped me. I would begin by reminding myself to start out on the right foot, so to speak, to start with the feeling of being awake and aware, and often this small thing helped a lot. Of course it probably goes without saying that if your reminder is unsuccessful, you shouldn’t beat yourself up over it.

    #130750

    Anonymous
    Guest

    I like your idea about starting with the feeling of being awake and aware. I always make sure to start my meditation sessions with at least a brief exposure to a quiet mind. What I mean by this is that, before I start my timer, I make sure to have at least been focused and aware for a few seconds so that I am able to replicate the focused feeling during my meditation session instead of having to rely on my intellectual understanding of what my focus should feel like. The distinction is that I am making sure that my body and mind both are ready before I formally begin my session, not just that my mind knows what I need to do, yet my body hasn’t caught up yet.

    I do this for two reasons. The first is that, if I am spending my whole session just trying to remember what awareness feels like and getting my body and mind to become present, I cannot focus on the other tasks of my session. The second reason is, and this one is the most important for me personally, that if I start with my mind in overdrive and my body not relaxed and focused, and then I proceed to develop relaxation and focus during my session, I feel like I begin to develop a dependency on either formal seated or standing meditation to slow myself down. If I learn to start my session at least partially relaxed, focused and present, then I have to slow myself down before I begin. This transfers over into my daily life in that if I am tense at work or not present while doing some other activity, I don’t have to find a space to get into a seated meditation posture in order to recover. By either taking a relaxing walk, a shower, or just doing an informal minute or so of standing meditation, I can steer my body and mind back towards being present without feeling like I have to start a formal meditation session in order to get there. I also feel that this allows me to treat my whole day as an opportunity to try to remain present — whether I am successful at it or not — instead of only trying to be present during meditation. Since a whole day is a big chunk of time, I make sure that by starting my formal meditation session having already become more present without relying on the session itself to do so, I can slowly expand the pre-meditation time of presence further back into my day.

    #130751

    Anonymous
    Guest

    Thank you – great post! I have been trying to bring my meditation into my daily life as well, and what you said is so important. I have been doing that, too, but reading what you said really put some things into focus for me. I try to have a quiet space before my meditation as well, finding it can make a tremendous difference in how my session runs. I try not to do anything too intellectual, like read, send or read e-mails, etc. right before I practice. Slowly letting my mind get softer in the period before practice, doing activities mindfully, etc helps a lot. I really like your idea of not becoming dependent on your formal sitting session to wind your mind down and become present. I take a hot shower right before, too – I have problems with pain during meditation and that has helped with some of the aches and soreness, as well as being relaxing.

    #130752

    Anonymous
    Guest

    Hi again im new to this wher is it mentioned about using a timer during sessions and does it matter in the beginning if you do 22 miutes instead of 20 or 18?

    #130753

    Anonymous
    Guest

    Oh, sorry! There is no timer mentioned in the audio lessons with Bruce. It was something we started discussing in an earlier thread, and many people said they liked the idea of using a timer, so they weren’t always looking at the clock. The exact number of minutes does not really matter – and I don’t use a timer either.

    #130754

    Anonymous
    Guest

    I use a timer, but often stop meditation to look at it just as it’s about to go off. It’s more of a habit than anything. I’m a baker so I’m used to using my timer for everything.

    #130755

    Anonymous
    Guest

    thanks catherine,like i said this is my first week,in my tai chi,qigong and nei gong practice i actually use music timed to the length i want . I’llfind achinese flute or zither piece say 10 or 15, 45 whatever and use that to time a session.I’m looking forward to week two!thanks again

    #130756

    Anonymous
    Guest

    I am beginning my sessions with two qigong standing exercises. Bruce’s “Heaven and Earth, Sink and Float” is so tranquil and flowing that I can enjoy doing it before tai chi practice and before meditation. I also do Bruce’s “Cloud Hands” from his Energy Gates book. I like the spiral action that I feel in my arms and legs to get me ready for seated meditation.

    #130757

    Anonymous
    Guest

    By the way, everyone, I remember doing a meditation weekend with Bruce and one of the things he suggested as a way to get ready to meditate was to feel the various energy bodies and try to sync them up. In other words, first feel the physical body, then feel how the energy body is aligned with that, then how the emotional body aligns with both the physical and energetic bodies, then align the mental body on top of those bodies. He didn’t go further than that, but I remember his directions and still find them useful. Of course, you have to be able to feel each body separately and distinctly…

    best wishes,
    Matthew

    #130758

    Anonymous
    Guest

    I find the focus on breathing is the easiest and simplest way for me to bring the meditative into normal life. It’s simple, doesn’t need any prep and no-one can see you’re doing it! I work with the public, and I find it can help stabilise me if there’s been a difficult moment with someone. I wish I could notice at the actual moment the difflculty is happening however. :-) Hopefully with the intent to notice it the awareness will come.

    #130759

    Anonymous
    Guest

    Ive been practicing the Longevity Breathing techniques taught in Opening the Energy Gates, so I do my breathing practice before my meditation practice. I find this not only relaxes me, but loosens up my core and diaphragm.

    Kevin

    #130760

    Anonymous
    Guest

    I know this is an ancient post, but I think it’s very valuable and I wish to share something from my perspective.

    I usually begin my meditation session by acknowledging that I’m about to practice the meditation in the tradition of Lao Tzu, passed down by Bruce Frantzis. I found this very helpful – it strengthens my wish and intention to practice. I also printed out the photo of Bruce meditating, and put it on the wall where I practice. I did it for purely practical reasons. He is a shining example of a total commitment for me, and remembering him supports me in my efforts.

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