Thursday, August 23, 2012

Guided Meditation on Writing #1


 
(This post is the first which will offer techniques for drawing your attention to the Present moment in order to write.)

 
 
 
Breathing in, I notice that I am breathing in.  Say this silently to yourself as you’re inhaling. Notice the physical sensations of breathing: the expansion of your chest, movement of your ribs, the different sizes and shapes of breaths, the sensations from breathing felt in other parts of your body.
  
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Breathing out, I notice that I am breathing out.  Say this silently to yourself as your exhaling. Again, notice the physical sensations of breathing and how they are slightly different each time. No moment is the same.


 
Draw your attention to the Present moment through your breathing.

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Breathing in, I notice that I am breathing in.

 *
 
Breathing out, I notice that I am breathing out.

 *
 
Follow this practice for a few minutes. If catch yourself not watching your breathing but instead thinking of other matters, gently return your attention to the breath.

 *
 
Then start to incorporate awareness of other parts of your Present moment all the while watching your breathing.  Notice the sounds in the room or outside the room. Notice the physical sensations of the rest of your body.
 *
 
Breathing in, I notice that I am breathing in.
 *
 
Breathing out, I notice that I am breathing out.
 
 *
 
Begin to expand your awareness—all the while watching your breathing—to the details around you which indicate that you are about to write. For instance, gaze at the surface of the desk or at the folds in your clothing (if you’re using a laptop) and notice them.  See what thoughts arise—do not judge what arises—and gently return to noticing your breath and the object. Look at the pens or paper lying on the desk and notice them. Look at your notebooks, your lamp, your Post-Its—whatever relates to the act of writing—and notice.
 
*
 
Breathing in, I notice that I am breathing in.
 
 *
 
Breathing out, I notice that I am breathing out.

 *
 
Turn your mind now to writing. What’s in your mind? Begin writing it down—without judging it—and continue to watch your breath, asking the same question. Do this for three minutes.
 
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