HAPPY SUNDAY! Hur mår ni? Denna söndagen vill vill jag inspirera till att köra en sittande meditation. Denna teknik används mycket i den buddhistiska zentraditionen. En enkel men svårbemästrad teknik som går ut på att vi ska räkna våra andetag. Det låter ju lätt som en plätt, men efter att ha provat tror jag att de flesta av oss inser hur svårt det är att behålla koncentrationen på räkningen. Med tiden tränar vi dock upp vår ”uppmärksamhetsmuskel” så att det blir lättare och lättare.
Gör så här
- Sätt en timer på 15 minuter och inta en bekväm sittande position.
- Blunda och slappna av i kroppen.
- Låt andetaget vara naturligt, in och ut genom näsan.
- Börja räkningen. Räkna ett till dig själv när du andas ut. Nästa gång du andas ut, räkna två och så vidare upp till fem.
- När du nått fem börjar du på en ny cykel och räknar ett på nästa utandning. Räkna alltså endast på utandningen och aldrig mer än till fem. Det gör att du blir medveten om när din uppmärksamhet vandrat iväg och du befinner dig på 11, 13, eller till och med 88.
- När känslor och tankar dyker upp för du vänligt men bestämt tillbaka uppmärksamheten till att räkna dina naturliga andetag.
- Om det är många tankar i omlopp kan du ta hjälp av dina fingrar för att räkna andetagen.
Hur var det? Gick det att få något fokus eller var tankarna överallt och ingenstans?
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ÅH va fint Mia! Skön övning när kropp och huvud är utmattat. Tack för att du delar. MASSA LOVE <3