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Practicing meditation everyday for at least 10-15 minutes a day can make a big difference in your life. Meditation helps you to de-stress and to relax. It is a mini-vacation for the mind.
How can I avoid being distracted by how much time has gone by?
Sometimes we tend to keep peeking at the clock. A watched pot never boils, they say, nor does it make for a fruitful meditation. Today there are many timers available to use for meditation, including those for your iPhone or Android phones and tablets. Just be sure to switch the phone into airplane mode so a call doesn’t disrupt your meditation. You can easily set the timer for 10 minutes and off you go on your meditation journey. The gentle chimes will bring you back to the external world.
Last session we followed our breaths to the count of 4. This session we will be doing a structured meditation of observation in a unique way.
THE MEDITATION OF THE BUBBLE
- Sit with your back comfortably straight, your head and neck aligned with the spine as much as possible.
- Gently close your eyes.
- You will be observing your own consciousness in a special way.
- Try not to interfere with the process.
- You will be meditating on the stream of your consciousness.
- Start by picturing yourself sitting quietly and comfortably on the bottom of a clear lake.
- You probably are familiar with watching bubbles slowly rise to the surface of the water. This is similar to what you will be doing in this meditation.
- Each thought, feeling, perception, etc. will be a bubble rising to the surface.
- It will move into the space and then out of the space in your mind.
- It will take about 5-7 seconds for each thought process.
- When you have a thought or feeling, simply observe it for this time period until it passes out of your visual space.
- Then wait for the next one, observe it, let it pass and so on.
- Remember, you are not exploring the thoughts, you are just observing the thoughts.
- Do not explore, follow up or associate to another bubble. Just observe it in the background by saying something like, “Oh, that’s what I’m thinking (feeling, sensing, etc.) now. How interesting.”
- As it passes you calmly wait for the next bubble.
- Don’t be thrown off if the same bubble arises a couple of times. Just go on.
- Do not look for connections or the source of your thoughts.
- If your mind goes blank, then being blank can be another bubble.
- The purpose of the concept of bubbles rising through the water is to help you to do two things:
- Timing. You learn to contemplate each thought or perception for approximately a definite time and then to let it go.
- The structure helps you look at each one individually and not constantly feel that you must find connections between them.
- If you find the idea of bubbles hard to picture, you can imagine yourself sitting in a field and watching clouds or watching logs float down a stream. Whatever feels comfortable to you.
- Try a few different visualizations, but then settle on one to use as you practice over the next week.
- Try to practice at least 10 minutes a day.
Be sure to share on the Email Forum any questions that you may have. You can also share your experiences.