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How sweet the moonlight sleeps upon this bank!
Here will we sit and let the sounds of music Creep in our ears; soft stillness and the night Become the touches of sweet harmony. The Merchant of Venice, Act V, Scene 1. |
Introduction to Stillness
Stillness practices are primarily concerned with changing the content of our experience.
Focus techniques involve training the mind to be less prone to distraction. A more focused mind is a more effective one, better able to tackle whatever task it’s turned towards. And, as it turns out, a focused mind is also a quieter, more peaceful mind, less prone to getting carried away by unhelpful wandering thoughts or caught up in distressing emotional reactivity.
To practise focus: choose an object of meditation, such as the physical sensations of your breathing. Pay close attention to your object. Whenever you notice that your attention has wandered, simply relax, let go of the distraction and return your attention to your object. That's it.
Love and other wholesome emotions can also be cultivated in a similar manner. Whereas some stillness practices primarily emphasise reducing the overall level of mental activity, these heart-based practices seek to introduce something beneficial to our experience, enabling us to evoke and abide in uplifting emotional states that can serve as deep sources of support and encouragement in our lives.
To practise love: bring to mind someone for whom you feel a warm, unselfish, no-strings-attached love - what is sometimes called unconditional positive regard. Now, rest in that feeling of warmth and positivity. Whenever you notice that your attention has wandered, relax, let go and come back.
Absorption is the deeper end of the spectrum of stillness. Here, we settle the mind to such an extent that we can enter altered states of consciousness characterised by energetic sensations, joy, contentment, peace and more.
To practise absorption: first, cultivate either focus or love until your mind no longer wanders. Then, place your attention on a pleasant physical sensation somewhere in your body, and do nothing else until a highly energised altered state arises. When the energy is too much, or after a few minutes, take a deep breath, exhale to calm the body, and move your attention to your emotional state - joy, contentment or peace.
For much more detail on these methods, including options and alternatives, see my free book Going with the Flow.
Stillness practices are primarily concerned with changing the content of our experience.
Focus techniques involve training the mind to be less prone to distraction. A more focused mind is a more effective one, better able to tackle whatever task it’s turned towards. And, as it turns out, a focused mind is also a quieter, more peaceful mind, less prone to getting carried away by unhelpful wandering thoughts or caught up in distressing emotional reactivity.
To practise focus: choose an object of meditation, such as the physical sensations of your breathing. Pay close attention to your object. Whenever you notice that your attention has wandered, simply relax, let go of the distraction and return your attention to your object. That's it.
Love and other wholesome emotions can also be cultivated in a similar manner. Whereas some stillness practices primarily emphasise reducing the overall level of mental activity, these heart-based practices seek to introduce something beneficial to our experience, enabling us to evoke and abide in uplifting emotional states that can serve as deep sources of support and encouragement in our lives.
To practise love: bring to mind someone for whom you feel a warm, unselfish, no-strings-attached love - what is sometimes called unconditional positive regard. Now, rest in that feeling of warmth and positivity. Whenever you notice that your attention has wandered, relax, let go and come back.
Absorption is the deeper end of the spectrum of stillness. Here, we settle the mind to such an extent that we can enter altered states of consciousness characterised by energetic sensations, joy, contentment, peace and more.
To practise absorption: first, cultivate either focus or love until your mind no longer wanders. Then, place your attention on a pleasant physical sensation somewhere in your body, and do nothing else until a highly energised altered state arises. When the energy is too much, or after a few minutes, take a deep breath, exhale to calm the body, and move your attention to your emotional state - joy, contentment or peace.
For much more detail on these methods, including options and alternatives, see my free book Going with the Flow.