Meditation

This is not a substitute formula for sitting meditation, but some ideas that can be applied to daily life to encourage a clear and calm state of mind of meditation in all our activities.

It is an aspect of what Buddhists call Full Attention, that is, being awake and attentive all the time, paying attention to what you are doing without having your mind in one place and your body in another. There is a Zen poem that says:

Many routine tasks we can perform in a meditative state of mind, and instead we tend to do them with the mind miles away, busy with mental clutter and other things that are not relevant. The next time you wash the dishes, clean the car, sweep the floor, brush your teeth, or do the garden, let yourself be carried away by your rhythmic movements and stay in a meditative state of mind. You will wash the dishes just as fast or faster, and you will get less tired when you notice how beautiful the soap bubbles are and enjoy the touch of your hands in the water, present, physically and mentally in what you are doing, and getting into the rhythm of the moment. Let your mind keep up with the task.

The key to this is for everyone to find their natural rhythm, their appropriate step. If that step is really connected to a meditative state of mind, it will not be rushed, or abrupt, or uneven. It will flow naturally from one movement to another. Once we find and maintain that step for a while, we will be surprised at how much we do and how little we tire of it. In fact, if we work for a long time, even though the body is pleasantly tired, it gives the impression that the mind feels rested, attentive and clear.

Moving the body, dancing with a simple and repetitive movement to soft music, also serves to calm and connect the mind. Some exercises, such as Tai chi and yoga, are specifically practiced in a state of calm meditation.

The next time you go for a walk, pay attention to the soles of your feet when you walk, to the sensation you feel when you touch the air, to what is around you. Focus completely on the moment. Although this is something children do most of the time, it may be harder for us than it seems.

It is a rather difficult technique that is usually followed by people with some experience. But whatever your level, you may be encouraged to practice it.

••••During the first five minutes, concentrate on being fully aware of the movement of the body, the situation of the feet on the ground, the movement of the legs, the torso, the shoulders and the arms, the posture of the neck and the head. Walk cautiously and slowly, though without hesitation.

••••Keeping that attention, spend the next five minutes paying close attention to everything you see below the level of your knees. Do not think about it or what it means. Don't get philosophical, just look at what is there, feel its presence.

••••For the next five minutes, stay conscious, looking at everything between the level of your knees and your shoulders. And for the next five minutes, keep your attention focused on everything above shoulder level.

••••For the last five minutes, concentrate again on your body and on your movements.

All these things give us a practice to live and develop in life by modifying our usual tense and anxious state for a calm, relaxed and centered state. We change the way we are in the world. The funny thing is that we seem to do everything we can to become tense, when most things we do better if we are relaxed and attentive.

It is worth doing what is necessary to stretch, relax and realign the body. Posture is a way to encourage a state of relaxed attention at all times. It will not only improve meditation but the whole life of the meditator.

When talking about centering, we should also consider thoughts and emotions, but a well aligned and balanced body prepares us for a good start.

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