Hi.
I wonder if you guys could help me with my meditation recipe. I got it from a meditation teacher some time back and i need some modifications on it because my intentions has changed a bit since i started meditating. I want to master all the different Jhanas. I think I need more spesifics on the different steps when doing concentration practice. Like, how to I get from the 2nd to the 3rd Jhana and so on.
Here is my recipe:
Loving-kindness (Metta/Karuna) Compassion, equanimity
Fold hands to heart, breath into the heart, generate a sense of softness, warmth, gentleness, and goodwill. Repeat these affirmations to yourself;
(Make up your own, if you wish. The important point is to feel sincere about the goodwill you intend.)
“May I be Happy.
May I be Healed.
May I be Peaceful.
May I be Free.”
Rest for a moment with the feelings around the heart.
Next, visualize and repeat to each in turn: “May
you be….”
- A good friend or supportive, loving person
- A “neutral” person — someone we don’t have any strong feelings for
- A “difficult” person — someone we have conflict with or feelings of ill will
Then imagine all the above, equally: “May
we be…”
Last, image your intention radiating out from you in all directions, as far as you can imagine: “ May
all beings everywhere…”
Feel the warmth in your heart, and then bow.
Concentration (Shamatha/
Samadhi) tranquility, calm abiding.
- Place the attention on the breath (sensation at tip of nostrils).
- Keep the mind directed on the breath.
- Recognize distraction/wandering mind as soon as it occurs.
- Gently bring the attention back to the breath.
Supports to concentration:
· Count the breath to aid in keeping the focus (1-10)
· Focus the gaze on an external object or point (candle flame)
Mindfulness (Sati/Vipassana) Present-moment, non-judgmental awareness
- Move the attention from the breath to the sensations in your body. Start with your feet and legs and work your way up the body, scanning the different areas or parts, simply observing the sensations as you go, in a non-judgmental way.
- Feel the body as a whole, mindful of whatever sensations arise in the body.
- Open the perspective to sounds around you in the environment, mindful of vibrations.
- Next, become mindful of emotions or moods, return to the breath after noticing.
- Then bring your attention to mindfulness of thoughts, observing the arising and content of thought. Label the thought if you will. Then, return to the breath.
- Last, rest in open perspective, choiceless awareness. Without any focus, just be mindful and observe whatever arises in the body-mind. Do not stay with anything, return to just being, open awareness.
Finish with a bow.
Practice at least 15-20 min, once a day, 5 days a week.
If you can, up to 45 min, twice a day (morning and night, for example) every day. If you extend the practice, just extend the concentration part.
Try to stick to a routine for at least 3 weeks to a month, preferably 8 weeks, before making any assessment of how it may or may not benefit you.
