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Hi All,
I’m wondering how challenging others are finding the task of spotting ‘the countdown’ to mental distraction. I keep missing it! For years I’ve patiently acknowledged my ‘monkey mind’ during qigong and tai chi, and without blame simply reconnected with the task at hand. Whether standing or sitting, being attentive enough to notice ‘the countdown’ -whether in the ‘space’ between breaths or linked to physical sensation – is proving quite a challenge.
Also, I wonder if anyone has found themselves ‘breathing’ through the various parts of their heads that we’re being attentive to. I don’t mean that I feel air whistling in and out through various bits of my cranial anatomy! Rather, a sense of inward and outward ‘flow’ that my attention seems to sense. Perhaps this is just another countdown to distraction as I unconciously merge counting breaths with being attentive to bits of my head!
Keep up the good work everyone!
Colin…I know what you mean. This was my first day on week 3, and yes, it’s challenging. I can relate to what you are saying about acknowledging the distracted mind, and returning to the focus of meditation. I feel that this week we are getting into something much more subtle. We’re not in Kansas anymore, Toto. What I noticed last week was that subtle thoughts that felt just below the surface were the main precursor to distraction. Just a little, non-intrusive hint of a thought would lead my mind in the direction of more distracting thoughts, and it helped to ‘open’ the mind a little at those points. But I didn’t note anything physical that would warn of coming distraction.
So I’ve only had this one session so far, but I was unable to find any link between physical sensation in the top of my head and distraction. I do plan on listening to the audio lesson a few more times, to make sure I fully grasp what we are supposed to be doing.
Another question came up. I was wondering why we are still counting the breaths. In the first week it seemed reasonable – the counting was a way to stabilize the mind, and when you lost count you were very aware that you had become distracted. Now this week, with adding attention to the top of the head, as well as looking for a countdown to distraction in your mind, the counting seems to me to just be something to further distract the mind. Bruce said to use the finger or bead method (which I didn’t use last week, just said the numbers), so now I’m trying to get used to doing that as well as the other instructions, so I feel like my awareness is being split three ways. I always think it’s important to follow the instructions given, and not throw parts of the practice out just because I don’t like them, or because it’s difficult. But some instructions are only meant to be utilized if they make it easier for you, and should not be done if they are making it more difficult. If anyone has any ideas about why this part is important to the practice, please share! Knowing the practicality of something is helpful. Maybe we’re supposed to be getting used to paying attention to multiple things…?
I haven’t been noticing the breath in the head that you mentioned, Colin, but I would assume that this is a good sign that your awareness of subtle feelings is increasing.
And another funny thing – I swore I started this practice at 6:50. I don’t set an alarm, and the next time I looked at the clock it was 7:20! It only felt like 10 minutes, tops…Made me wonder if I was losing my mind. That’s another possibility.
Anyway, as people start on week 3, I would find it interesting to know what people’s experiences are. Whenever things seem difficult, usually the answer is don’t give up, don’t get too discouraged, and keep practicing.
Colin,
I’m finding it very challenging since we added the counting of 10 breaths. I have many distractions in every set. And week 3 adding a focus on the head is equally difficult.
Yesterday I tried a standing meditation with this exercise and found it easier to do. I started with a few qigong movements and used a wuji standing pose and it seemed easier than seated.
I’ll be interested in others reactions.
Last night I did 25 minutes of a seated meditation and it went a little better than I thought. Even one extra day of practice with counting breaths and focusing on parts of the head became easier. So I know that this daily practice routine will continue to get better over time. The hairline to third eye, temples and jaws, and everything on the front of my head seems to have more sensations than focusing on the back of my head.
I’m still on the second week, but I’m glad to hear that counting breaths and doing the focus on the areas of the head simultaneously is possible.
I think counting and simultaneously paying attention to a body part might be done to train us to not get lost in one activity (e.g. counting). As I understand it, one of the goals of meditation is to develop awareness of everything that goes on outside and inside of you while not getting hung up on any specific action or event.
After my first day of practicing for week 3, I had more difficulty remaining present while concentrating on the parts of my head and counting. It seemed as though while focusing on my crown that the “drum roll” to becoming distracted started either between the in/out breathes and/or by the tension or “twitching” sensations in my eyes. My attention seemed drawn from the crown to my eyes.
When focusing on the third eye the sensations in my eyes seemed to intensify but I was able to focus a bit more.
While focusing on my eyes, I did not experience the eye sensations.
Are we supposed to be splitting up our time fairly equally to the parts of our head?Also, the duration of the session seemed to be much more brief. I was wondering if it would be advisable to increase my practice time from 30min to 40min.
I should also mention that Ive been practicing Dragon Tiger Chi Gung before each meditation. Thought Id see if other people are also practicing chi gung, tai chi etc. beforehand. And whether that is something we should be doing.
kevin
Well, I’m also doing bagua and ideally I would do the circle walking first and then do sitting meditation afterwards, because they are designed to complement each other. However circle walking is so exhausting I’m literally falling asleep during the meditation, so I’m doing the two practices at different times of day. I’d say – try stuff out and see what works for you.
Okay, I’m better now.
It’s coming together a little more with practice, as most things do. You’re right rado – and I also think it would be useful in transitioning to moving meditation, being able to focus on a specific part of the body while the body is moving physically. So it’s all starting to sort itself out. I’ve noticed gaps in my attention at the top of the head, I’ll have it, then I’ll lose it, then I’ll have it again…but this too is slowly getting better with practice. Funny how that practicing stuff actually works, huh?
Bruce wasn’t specific about how to split up the time, and I’m guessing here but I would assume we should make them fairly equal. I have been practicing week 3 for 3 days now, and I haven’t actually made it any farther than the top of my head! I guess I should move on at some point, huh? I may end up taking a few extra days on this week if I feel I need it. It can’t hurt, and everyone has started at different places anyway. I’m thinking it would be a good thing if you could move from 30min to 40min, but be on the lookout for any strain of course.
I also do Dragon and Tiger before my meditation, and try not to do much right before that will get my mind churning, like reading e-mails or looking for things online. It’s great for starting to get your focus, and a little pre-meditation energy and physical movement before you sit.
Thanks Catherine, you brought up a good point I think about taking a few extra days if you feel you need it. If we are not able to meet the objectives for the week are we to stay behind until we do? For example count 10 fully focused breaths?
At last I’m starting to feel as though I’m “getting it”, albeit in a very, very small way. I’m glad I struggled last week with the counting exercise because I managed to switch off the counting words completely and can now link the physical finger movements to my exhales without any real need to think and notice the words. Focussing on my head has turned out to be quite interesting because I teach biology and am finding myself with a mental map of all the bones and muscles in the area I’m working on! My biggest problem is finding time and sometimes I will genuinely only be able to find 5 relatively quiet and undisturbed minutes at a time when I feel in a suitable state to practice. I envy those of you who have time for other exercise first or who can find upto 40 minutes. I am realising though that, however many of us there are in this group, that’s how many different ways there are of approaching this. There’s a bit of risk that we feel we’ve got to keep up with everybody, or that we’ll get left behind, but I think we’ll all find our natural pace over the coming weeks. Maybe when I retire in 13 years time, I’ll be able to catch up!
Lesley, I’m just in the middle of the second week and I believe there may still be people joining. Speed is not of the essence in any case, LOL. The journey of a 1000 miles and all that.
If you have a mental map of any anatomy you’re way ahead of me. In one of Bruce’s books he talked about his being asked if he could feel his internal organs. The guy asked if they were missing when he said he couldn’t. Besides the kidneys and lungs I have no idea where any of them are. And certainly can’t sense them. Be well.
Kevin – while I think it might be a good idea to take a few extra days if you feel you need it, I also think staying behind until you feel you have mastered the exercise is probably not a good idea! Most of us probably would have never gone past week one, even those who have been practicing meditation for a long time. I just don’t feel rushed in the sense of “I have to fit this all into exactly seven days!”, so may take a couple of extras, but I will definitely be moving on before I feel like I’ve mastered this week’s lesson…
Yes, I am aware of a tendency to “feel” the pulse sensation in the forehead region…as to the first issue – why call it anything, just count, start again if drifting, be content with counting or a series of restart 1’s, in some ways its all the same difference…
It’s coming together a little more with practice, as most things do. You’re right rado – and I also think it would be useful in transitioning to moving meditation, being able to focus on a specific part of the body while the body is moving physically. So it’s all starting to sort itself out. I’ve noticed gaps in my attention at the top of the head, I’ll have it, then I’ll lose it, then I’ll have it again…but this too is slowly getting better with practice. Funny how that practicing stuff actually works, huh? This is an archived forum (read only). Go to our active forum where you can post and discuss in real time.