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Meditation posture and position.
A few things that can be of assistance in the practice of open focus meditation.
We were saying that the practice of open focus meditation does not require any accessories and can be
carried out anyplace anytime.
A few things and tips can nevertheless facilitate the process and assist in enhancing the intensity and efficiency of your practice.
If you are a beginner, it will benefit you to follow these guidelines and
tips, at least during the first three months of your practice.
Sit twice daily, not more than 20 minutes, not less than ten, with your back straight and your spine erect.
It helps to sit on a thick, hard cushion, crosslegged if possible,
with your buttocks higher than your knees, and your knees touching the floor.
Fold your hands in your lap, relax your shoulders ( It helps to tighten them as hard as possible and then let them relax, drop down. Do it three-four times...) and take
deep, slow inbreaths followed by deep outbreaths.
Soon let your breathing self-regulate spontaneously.
If you are sitting on a chair, let your feeet be flat on the floor.
In the daytime sit facing East, at night face South ( In the
Northern hemisphere.).
A drink of tea before practice is traditionally associated with increased vigilance, and wakefulness.
Burning some natural, floral incense that is not too sweet or sensuous can assist in keeping you here now.
Once you are ready, start practicing open focus.
Be aware of your visual field, and let your gaze be soft and relaxed, not focusing on any of the contents of your visual field.
Your field of vision is what yo are aware of, not the objects
inside it. If your vision becomes double, or blurred, do not worry.
If your mode of vision dramatically changes, if still surfaces appear to be moving, or anything unusual happens, don't be alarmed, you are doing fine, just trust the process,
and simply abandon yourself into what is happening.
Unfocus all your senses, including your mind. Do not fall into the temptation of trying to obtain something or to control whatever is going on. Just let go...
Be aware of the space inside
yourself, starting with the space between your ears.
Be aware of any sounds, of the feeling of your body,of any thoughts or emotions passing through your consciousness, of anything at all which is here and now and which can be witnessed or
observed.
Be like a mirror, that reflects everything without trying to do something about it.
If you get distracted during your practice, and you start following a train of thoughts, or daydreaming, do not feel bad about it!. Simply return
to your open focus as soon as you realize you got distracted.
In Japan there are Daruma dolls, a kind of puppet with a rounded and leaded bottom, which will stand up when you push it back. It is meant to illustrate the virtues of gentle
perseverance. The saying goes: To fall a thousand times and to rise a thousand and one!.
For the first three monthhs, it will be of assistance to meditate with your eyes open, emphasizing open focus of your sense of sight.
It helps, in the
beginning, to meditate in Nature, in a silent and secluded environment. With practice, nevertheless, the outer conditions become irrelevant.
Practice open focus meditation whenever you remember, in the midst of your daily activities. If you are a
martial arts practitioner, practice while in open focus!
DO NOT GET DISCOURAGED!!! The beginning is not easy for anyone. An apparent lack of progress may just mean a longer maturing process, with sudden, unexpected and spectacular transformation,
like a chicken breaking out of the egg after 3 weeks of "nothing happens"
Remember that talk about meditation is no substitute for practice. It's like going to the toilet: nobody can do it for you!.
Love and best wishes!