Clinical Handbook of Mindfulness (130 page)

Imagine yourself seeing way a dog sitting in a park might do so.. Everything

around you is interesting and full of life. No categories, concepts, or labels

stand between you and what you see. Your seeing is direct and fresh, full of

openness and curiosity. No thoughts interfere with the wonder of the act of

seeing.

Along these lines, it is reported of Zen master Thich Nhat Hanh that

one day, as he was walking in the forest with some children, one of them

asked him what color the bark of a tree was. He wanted to avoid giving

an answer that would interfere with the freshness of really seeing by pro-

viding a conceptual kind of answer, as would have been the case if he’d

simply said something like “brown.” Instead, he told the child, “It is the

color that you see,” pointing the child back in the direction of his own

experience.

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Hearing Meditation

When you are ready, listen to the sounds around you, wherever you may be.

Let go of naming and categorising the origin and source of the sounds, and

just note their physical features; volume, tone, pitch, continuity or disconti-

nuity, their distance from you, the spaces between sounds, the silence out of

which sound arises. If you notice that your mind is wandering, be aware for

a moment of where your mind is going, and then gently, bring your attention

back to the sounds in the here and now.

You might also choose to listen to a piece of music. Listen to the patterns

of sounds and instruments, staying in touch with the how the music changes

from moment to moment. Note the interplay between the various instru-

ments. Hear the airiness of the flute, the specific and concrete tension and

grittiness of violin strings, rather than labeling the instruments. If someone

is singing, note the exact quality of this particular human voice. Try to hear

these sounds as if you were from another planet and had never heard such

things before. It doesn’t matter if you like or dislike the music. Even sounds

of distortion in the speakers can be interesting if you hear without judgment

and with a gentle sense of curiosity.

Mindful Walking (Walking Meditation)

Mindful walking is a form of meditation in action. People who find it dif-

ficult to stay still for a long time in sitting meditation may find it easier to

develop attention and mindful awareness by practicing this form of medi-

tation. For some people the bodily experience of walking provides a more

clear and vivid subject for meditation than meditation while sitting or lying.

In walking meditation we focus on the sensations of walking. Unlike sitting

meditation, during walking meditation we keep our eyes open and are more

aware of the outside world (natural or human sounds, visual stimuli, the

wind, the weather, the sun, etc.). Mindful walking is a meditation that can be

practiced in a more
formal way
– for example by practicing for a specified

length of time (15–20 minutes, or even more) and walking very slowly (see

description below), or in a more
informal way
each time we move from one

place to another. Informal walking meditation is available to us many times

a day. In informal walking meditation, we walk at our normal pace, simply

becoming aware of our walking. This allows us to develop more meditative

awareness in our daily lives. If possible, practice this meditation for the first

time outdoors. Find a quiet place, a park or open space, where you will be

able to walk for fifteen or twenty minutes without encountering too many

distractions.

Begin by cultivating a correct standing posture. This can be considered a

meditation in itself. In the upright position, known as the
mountain posture
,

the back is straight but not stiff, shoulders and torso are relaxed, the head

is aligned with the spine, with feet parallel and shoulder-width apart (about

15–20 cm or 5–10 inches). Knees are soft and slightly bent. You may notice

that when you bend the knees slightly, you feel more grounded. Become

aware of gravity keeping you connected to the earth moment by moment.

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Let arms and hands rest along the body, clasping your hands either behind

your back or in front.

Body awareness is the first
foundation of mindfulness
, so bring all your

attention to the sensations in your body, in particular to the sensations in

the soles of your feet. Be aware of your weight being transferred through the

soles of your feet to the earth. You can also be aware of all the subtle move-

ments you continuously make with your feet and legs, and other parts of

the body, in order to keep balanced and upright. Notice the constant adjust-

ments you make in order to maintain balance. Normally we take the ability

to be able to stand upright completely for granted. But once you pay close

attention, you will appreciate why it took several years to learn how to do

this! Let your gaze fall a moderate distance in front of you, looking slightly

downwards, perhaps meeting the ground a few meters or yards ahead.

Note the moment when you feel ready to start walking. To begin with,

it may be helpful to walk at a very slow pace, as if you were walking in

slow motion. Chose a short path to walk back and forth on. First, bring your

feet together and begin walking by lifting the heel of the first foot from the

ground. As the foot begins to lift off the ground, notice how the weight of

your body begins to shift onto the other foot and leg. When the foot has been

completely lifted, notice that the entire weight of the body is on the opposite

foot and leg, and also note the sensations in the forward foot while it travels

through the air. Bring the foot forward until it gently reaches the ground,

letting the heel touch first followed by the rest of the foot. At the same time

bring your awareness to the other foot as it begins to lift from the ground in

the same manner as the first. Notice also any sensation that may arise in the

body, and any emotion (joy, serenity, boredom, curiosity etc.) you may feel –

moment by moment.

There are three important moments to notice during walking meditation:

the moment in which we lift one foot off the ground, the phase in which the

foot is suspended and moves through the air, and the moment in which the

foot rests on the ground once again. Try saying the words “lifing,” “moving,”

and “placing” to yourself in order to focus your attention on these three

phases.

When you reach the end of your path, slowly turn around and begin again,

becoming aware of the different sensation resume your walk. It is very useful

to try to maintain an attitude of gentle curiosity during the walking medita-

tion, as if you were a child taking your first steps. Every step is a discovery,

an accomplishment, a new experience.

You can introduce some variations while walking and observe how these

increase or decrease your awareness. For example, try changing the pace

and rhythm of your walk. How does the experience change if you go from

a very slow mindful walking to mindful running? Or you can chose to take

some steps with eyes closed or partially closed, and notice how your sense

of balance changes. See about bringing a half smile to your lips as you walk,

even if this does not come spontaneously to you, and notice how it is to

walk with a smile. A smile can facilitate a sense of presence, serenity, and of

walking just to enjoy the walking, without goal or purpose.

As with the other exercises, if the mind wanders, simply try to notice it

and, as soon as possible, do your best to bring it gently back to the present

moment and to all the physical sensations created by walking, step by step.

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Experience
these sensations rather than to
thinking
about them. Thinking

can lead to judgments and negative mental states such as anxiety, boredom,

or sadness. Instead see about staying with the direct sensations themselves.

Just as mindful breathing unites body and mind, so that our attention is

not lost in a cloud of worry about the future or regret about the past, walk-

ing meditation also creates an integration of mind and body in the present

moment, as you continue to just notice what is happening and nothing else.

When you finish walking, take a few moments to feel and integrate the

effects of the practice, noticing any differences, particularly in regards to

physical sensations and emotional and mental states, between the beginning

and the end of the meditation.

Lake Meditation

Lake Meditation uses guided imagery. Unlike the previous forms of medita-

tion which are based on the here and now, for this meditation we imagine a

particular scene or landscape which expresses the nature of mindfulness.

A lake embodies the receptivity of water, the capacity to stay in touch with

all the changes on its surface. It expresses both the impermanence of the

flow of momentary experience, and the calm and quiet of its depths. Even

though on the surface there may be rain, wind, or snow, the lake receives it

acceptingly, letting whatever happens happen, moment by moment, without

resistance or struggle (Kabat-Zinn, 1994).

During this meditation we try to embody these aspects of the lake, nurtur-

ing our own lake-like properties. This meditation can help us discover our

inner nature, recognize our intrinsic stability, and find balance. It offers an

image of strength and depth, the capacity to deal in peace and tranquillity

with the challenging events of life, finding within ourselves the capacity to

become like the undisturbed waters of a lake.

We suggest taping the text of this meditation and listening to it on a stereo

or with earphones when practicing. The words should be spoken slowly,

pausing between each phrase.

Find a comfortable position. It may be best to lie down, as this posture

resembles the form of the lake. But if lying down is difficult or uncomfortable

you may choose to sit on the mat or on a chair. If you have one, use a mat

or a rug and lie comfortably, releasing any tension in the body. Let arms and

legs rest freely on the mat or floor.

After you have settled in your position, begin to focus on the sensations in

your body. Allow yourself to drop into a sense of calmness and tranquillity,

maintaining a sense of presence and grounding, of contact with the earth.

Bring your attention to your breathing and hold it there for some time.

Simply observe the phases of the breath, noticing the changing sensations

during inspiration and expiration. It is not necessary to breathe in any par-

ticular way. Simply stay connected with your breathing, allowing the body to

breathe just as it wants and needs.

When you feel ready, picture the most beautiful lake you can imagine, one

that is very quiet. It’s a late summer day
. . .
the water is pure and clear, and

you feel nourished and soothed by this beautiful stretch of crystal clear, blue

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487

or emerald green water
. . .
There are no people around. The temperature in

and out of the water is pleasantly warm, and you can sense the cool depth

of the lake’s waters. Luscious green vegetation surrounds the lake, with tall,

ancient trees all around the shore.

You feel comfortable and safe, and looking at the beauty of this place you

experience a sense of great peace and calm. The windless surface of the lake

is smooth, without ripples, and the water is like a great mirror reflecting

everything around it. The lake, like all water, is profoundly receptive, con-

taining and receiving everything it encounters without disturbance, without

changing its essential nature. As your practice of meditation deepens, you

too learn to welcome and contain every internal event (thoughts, emotions,

sensations) or external event without disturbance, as though reflecting off

the surface of the lake.

You can see the lake reflecting the sky, the clouds, the mountain, the trees,

the birds, but also reflecting your own mind. Imagine your mind taking

on the attributes of the lake. Thoughts may ripple and trouble your mind,

like a sudden breeze that ripples the surface of the lake, but deep within

you remain unaffected. You see these thoughts as unimportant and passing,

impermanent and fleeting mental facts. You become quiet, still, clear, and

at rest.

Now let yourself go even further, and imagine you are floating safely and

effortlessly on your back on the water. Your mind is very quiet and you feel

at peace. Thoughts arise and try to capture your attention, but you simply

let them drift away, like the impermanent reflections of birds flying over the

lake and departing. Whatever arises, you remain aware that you are floating

on the calm surface of the water. You float comfortably and effortlessly, safe

and at ease. The clear, clean water embraces you and you merge with it.