The other main type of meditation is
"mindfulness" or "insight" meditation. This is
being aware of yourself in the here and now.
While this sounds easy in theory, it is often
more difficult than concentration meditation.
In our normal daily life, we slip into autopilot.
We are not aware of what we are doing, we are not
HERE NOW, we are thinking of something else. We
might be worrying about yesterday, thinking of
tomorrow, planning dinner, daydreaming, etc. When
we experience something new or unexpected, we
temporarily become aware.
When you first learn to do something...for
example, driving a car, you are aware. You are
concentrating on steering, shifting gears,
operating the gas pedal, etc., while trying not
hit anything. You are AWARE of what you are
doing. Once you get used to driving, everything
changes. You are no longer aware of the mechanics
of driving the car. Instead, you are listening to
the radio, having a conversation, thinking about
what you want for lunch, in fact, thinking of
almost anything
except what you are
doing currently. You are on autopilot, unless
something unusual happens. If the car in front of
you slams on its brakes, for a moment, you are
aware again.
Try this now. Be aware of yourself, right now,
where you are. Look around at your surroundings,
hear the sounds, smell the smells. Don't analyze,
don't talk to yourself, and don't think about
anything else. Just be aware.
Unless you have practiced this, you can only stay
"mindful" for a few seconds, maybe a minute.
Insight meditation takes much practice, but it
can and should be practiced anywhere and anytime.
It does not require a special place, or props
such as candles, mats, music, etc. Instead, you
practice it often during your normal daily life.
Whenever you remember to, become AWARE. With
practice, you can stay "aware" for longer periods
of time.
TYPES OF MINDFULNESS
1) Be aware of your bodily motions and posture.
What is your posture RIGHT NOW? Where are your
arms and legs? Is your head turned to the right
or left? This type of awareness is easiest for
beginners.
2) Be aware of your 5 senses. What do you see,
hear, smell, etc., It is important to observe
impartially, don't pass judgment of label
anything. Just be aware.
3) Be aware of your emotions. For example, while
walking in the park you are startled by a large
dog. You simply note "scared." Objectively
classify every emotion as "helpful" or "not
helpful" on your path toward enlightenment. Do
NOT judge yourself, or get into a guilt trip.
4) Be AWARE of the cause of your emotions. In the
example above, note "large dog barking." Again,
be objective.
Systems using "mindfulness" include Buddhism,
Zen, Gurdjieff, and Krishnamurti.
