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If someone upsets us, we may hold a grievance days, weeks, or even years later. Or we may spend hours worrying about situations that could occur, but seldom do. Along with such feelings come an almost endless procession of thoughts. Most of them boil down to worries about how we can be more content; yet, ironically, a worried mind is, by definition, discontent. This is the sad joke about human beings: We are so busy worrying whether or not we are going to be at peace in the future, we don't give ourselves the chance to be at peace in the present. Given how easily such thoughts spring up, it is easy to assume they must be subdued and controlled. But that approach stems from the same belief that created them - - the belief that we need to be in control of things in order to feel at ease. Thus the advice that occurs repeatedly in a variety of meditation traditions is: When you realize you have been caught in a thought, accept the fact. Don't judge or blame yourself. It happens, even to the most experienced meditators. Instead of following the thought, as you might in normal life, gently shift your attention back to some experience in the present moment. In TM that may be the thought of a mantra, in mindfullness the sensation of the breath, or in other practices perhaps a visual image, or a feeling of love. Let the attention rest in that experience. Don't try to concentrate or hold it there. Ah yes, you will be sure to wander off again. But the practice is not so much learning how to stay present, but how to return to the present. If you wander off a hundred times, that is a hundred opportunities to practice gently returning your attention to the present. Even then, trying and effort can arise in subtle ways. Maybe if I just added this or focused on that, it would be easier. Some of it is so subtle that we don't even notice we are doing it. A faint resistance to an experience perhaps. Even a slight wanting to have a good meditation can get in the way. Over my forty years of teaching meditation, I have found the greatest challenge for students is to let go of all effort. They can't quite believe that they really do not need to try at all. Sometimes, even the most experienced meditators, with years of practice, may still put a slight effort or control into their practice. Once they let go completely they begin to appreciate how effortless it can be, and find themselves dropping even more easily into a state of inner silence. Recently, I've been exploring ways to weed out and dissolve even the subtlest levels of wanting, effort, and expectation in meditation. Encouraged by the enthusiastic response these new approaches have received from both complete beginners and people with many years of practice, I am now making them more widely available online at http: //www. For more by Peter Russell, click here. For more on meditation, click here. |
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