Meditation Skills Checklist

Meditation Skills Checklist

(With thanks to Lorin Roche, PhD)

 

    1. Adopt the basic attitude of acceptance of your needs. Your need for rest, time to sort, time to feel excitement and calmness, love and fear. Meditation is a place where you can just be yourself. This begins the process of parasympathetic activation – the rest, repair, release, review, recharge, healing mode. A sigh of relief, a long exhale, Ahhhhh, Whew
    2. Make yourself at home. Sit comfortably (if this is a sitting meditation) or lie down or walk.
    3. With eyes open, accept the coming and going of thoughts and perceptions, no matter how fast or slow. Average reading speed is 150 to 300 wpm, that’s 2.5 to 5 words per second. Thoughts and the emotions that accompany them can come several per second.
    4. With eyes open, notice spaciousness. There is space between everything. Enjoy the space between your body and the objects around you. Entertain these words as you sit: Sunya – empty, void, deserted. Absent-minded, no certain object or aim, distracted. Empty as in possessing nothing. Idle. Nonsensical. Naked, innocent. Indifferent. Space, heaven.
    5. Allow the eyes to close of themselves. If your eyes don’t want to close, then it is okay to continue with them open. The idea is an instinctive closing of the eyes, as a relief and pleasure. Notice the light sense of restfulness when you close your eyes.
    6. With eyes closed, notice thoughts coming and going. Some thoughts will have tension, urgency or other emotions. Other thoughts will be your to-do list, your brain organizing the flow of the day. Welcome all thoughts, feelings and sensations. Ahimsa – means “non-harming.” Don’t hit yourself each time a thought comes. Make no judgment or evaluation of your experience.
    7. Practice having a neutral to positive attitude toward all thoughts. This is just your brain doing it housecleaning, sorting its lists, rehearsing and choreographing. Afterwards you will feel clearer. Practice tolerating any tension and urgency you feel when thoughts of your to-do list, relationships, or other topics come to mind. Just be with what is there.
    8. Breathing. What do you enjoy about your breathing? Explore being grateful for your breath. Feel the inhalation. Notice the pause at the top of the inhalation. Enjoy the exhalation. Sink in to the pause after the exhalation.
    9. Identify a quality of life, an aspect of life’s rhythm of renewing itself, that you would like to be permeated with? What do you love so much you want to be infused with it? Develop one, two or three words that sum up these qualities – any sense or combination of senses, any image, sensation word or motion are all possible mantras – “mind tool,” Ishtadeva – favorite god or aspect of life.
    10. This is the invitation or Nimantrya. With your mantra, you are invited in. Pratyahara, a turning in of the senses that begins automatically after a second or two if we are interested in the invitation. Then, the senses fluctuate, inward and outward, several times a minute.
    11. Be with your mantra. Enjoy it, hang out, soak in it, absorb the feeling of it. Bhavana is conception, imagination, meditation, application of perfumes. Feeling of devotion. Reflection, contemplation. Infusion.
    12. Welcome all your senses: touch, motion, balance, subtle internal sensation, external vision and internal vision, hearing, taste, smell.
    13. Engage without focusing or concentrating in any way. Allow your love of your mantra to attract you. There is no need to push. There will be some sensory pathways (indriya) that are your favorites – touch, hearing, vision, motion, smell, taste, balance. There will be some rasas, some dimension of savoring, toward which you gravitate.  Over time, expand your experience to include all senses (rasas).
    14. Welcome “distractions.” Sometimes you will find yourself listening to outside sounds. This is fine. Go ahead. When you find that your mantra is more interesting, allow that natural interest to attract you. Thoughts will call to you and you will get involved in them. After a while, you will realize you are meditating and automatically return to your invitation. Do not use effort to either push thoughts out or engage your invitation.
    15. Accept the rhythms of experience. Typically, the body/mind system fluctuates between relaxation and activation, restfulness and restlessness, every few seconds, twice a minute or every couple of minutes. It is an ever changing dance of rhythms. Welcome these rhythms of experience. This is your body/mind system taking care of itself, healing itself, tuning itself.
    16. Accept the process of stress release. When the body relaxes, muscles relax and let go of chronic tension. When the muscles let go, whatever fears made you tense will sometimes come to the foreground of your awareness to be felt and healed. This is a natural process. This is how the body and mind heal. Don’t worry; you are not doing anything wrong. Just take a neutral attitude toward this “unstressing.” It is nothing new. It is caused by relaxation.
    17. Accept the sensations of unstressing. Releasing stress can often feel uncomfortable, very physical, as the muscles let go of tension, like “pins & needles.” Accept the images, mental movies and conversation of stressful situations – this is all part of releasing tension.
    18. Accept the process of returning to your mantra without trying to block out thoughts, without hitting yourself or scolding yourself. Ahimsa, no punishing of the self, no beating one’s self up.
    19. It is OK to just be there without thinking, without thinking your word or mantra, just daydreaming or spacing out or sleeping. No scolding.  Sunya – “empty, absentminded, having no certain object or aim, distracted, idle, nonsensical. Naked. Guileless, innocent, Indifferent. Space, heaven.
    20. Tolerate the sensations of intense relaxation. It can feel like falling asleep or the slightly painful sensations of receiving a massage. Falling into a nap, yogasayin, “half asleep and half absorbed in meditation. Meditation can also feel like the sensations after sex, drifting off. The sensations can come on suddenly, within three to five minutes. Avasarga – “letting loose, letting go, relaxation, laxity following one’s own inclinations, independence.” Once the student has experienced this, the relaxation will tend to be available even at the very beginning of meditation.
    21. Exit gradually. Spend three to five minutes gently, gradually activating the body after a meditation of ten minutes or more. Sit there, aware that you are going to exit meditation, but just stay there with the eyes closed for, at least, three minutes. Then, open your eyes a bit and close them, again. Take several deep breaths and open your eyes, again. Then close them. Repeat this process until you feel fully present and “caught up with yourself.”

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  158. Alise Cerce says:

    The Zune concentrates on being a Portable Media Player. Not a web browser. Not a game machine. Maybe in the future it’ll do even better in those areas, but for now it’s a fantastic way to organize and listen to your music and videos, and is without peer in that regard. The iPod’s strengths are its web browsing and apps. If those sound more compelling, perhaps it is your best choice.

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  177. dragkrok says:

    Apple presenting Rhapsody as a possible app, the industry great start, but it’s currently hampered with the inability to store locally on the iPod, and possesses a dismal 64kbps bit rate. If this changes, it will somewhat negate this advantage for your Zune, though the 10 songs monthly will still be an enormous plus in Zune Pass’ favor.

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  180. Hands down, Apple’s app store wins by a mile. It’s a huge selection of all sorts of apps vs a rather sad selection of a handful for Zune. Microsoft has plans, especially in the realm of games, but I’m not sure I’d want to bet on the future if this aspect is important to you. The iPod is a much better choice in that case.

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  194. The new Zune browser is surprisingly good, but not as good as the iPod’s. It works well, but isn’t as fast as Safari, and has a clunkier interface. If you occasionally plan on using the web browser that’s not an issue, but if you’re planning to browse the web alot from your PMP then the iPod’s larger screen and better browser may be important.

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  202. I’ll gear this review to 2 types of people: current Zune owners who are considering an upgrade, and people trying to decide between a Zune and an iPod. (There are other players worth considering out there, like the Sony Walkman X, but I hope this gives you enough info to make an informed decision of the Zune vs players other than the iPod line as well.)

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