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Over the past twenty years or so, I have practiced Buddhist meditation in one form or another in addition to "mind stories." The following instructions were taken from Mirko Fryba's book, The Art of Happiness. I love this book and have read it at least three times.
The other book that has been most inspirational to me is Thich Nhat Hanh's Old Paths, White Clouds. Thai's treatment of Buddha's discourses is unsurpassed, in my opinion. Buddha's story, itself, is quite inspirational.
To practice Buddhist meditation, find a comfortable position where you won't be disturbed for at least ten to fifteen minutes. It would be best to shut of the phone and the answering machine. Most teachers of Buddhist meditation recommend a sitting posture with an erect spine, but I have found that I can work just as well lying down or in any other position. Perhaps you can develop the techniques in these other positions with time and practice. You should try to extend you practice to up to forty-five minutes over a period of thirty to sixty days or so.
1. Sit up straight, but as comfortably as possible. The soles of both feet should be touching the floor and you should feel the pressure of that contact. The hands are relaxed, resting one upon the other (not folded) in your lap. The shoulders hang loose.
2. Speaking quietly to yourself, make the following resolution: "Now for three minutes I will do nothing but observe my inhalation and exhalation."
3. Breathe out with some emphasis.
4. Now feel the natural, uncontrolled inhalation, and say to yourself mentally: "Breathing in, breathing in."
5. Feel the exhalation and as long as it lasts, accompany it with the inner commentary: "Breathing out, breathing out."
6. Note inwardly when inhaling starts again: "Breathing in, breathing in."
7. If a pause in the breathing happens, say mentally: "Pause, pause," as long as it lasts.
8. Continue with observation and labeling: "Breathing in, breathing in" and "Breathing out, breathing out," for the remaining two and a half minutes. While practicing, breathe only through your nose.
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PLEASE NOTE: This material is copyright(c) 1997, by Jerome Freedman, Ph. D. All Rights Reserved. This material will be submitted for publication. This document is meant to be a description of the author's experience and he in no way takes responsibility for the accuracy or completeness of any medical knowledge. The author assumes no responsibility for choices made by any of the readers of this material.
Please send comments and questions to Jerome Freedman, Ph. D.
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