I have been reading and following the book 8 Minute Mediation by Victor Davich and just wrapped up Week 1. Here is a preview of the book: Preview. The concept behind the book is pretty simple. The author makes meditation simple and quick by guiding readers through eight weeks of meditation with a different method each week and just eight minutes each day. The book is not focused on achieving Enlightenment or reaching some sort of spiritual epiphany through meditation. It would be great if you did along the way though! The main objective that it focuses is to use meditation as way of de-stressing and finding a calmer inner-self. Anyone can do it and it takes virtually no time at all. The book is extremely easy to follow and I feel like meditating, in combination with other improvements in my life, have helped make me a calmer person. You just have to take eight minutes of your time to sit and do absolutely nothing. The author also stresses that it's not necessary to think of nothing. I am not sure that is possible for me anyway :). The point is not to block thoughts, but rather to allow yourself to feel and think what does come to you. Allow the feelings to come through and accept/acknowledge them and simply let them go. This is the "Catch and Release" method and it is what the first week is based on. Once I started doing this in my meditation, I started noticing myself adopt this in my everyday life. I quickly found myself less aggititated, calmer, and less anxious. These are the instructions for the first week as found in the book:
Preparation:
- Set your timer for 8 minutes.
- Take your meditation position on your chair, comfortable and alert.
- Gently allow your eyes to close.
- Take a long, deep inhale that sweeps up your current worries, hopes, and dreams. Hold it for a moment. Then gently and slowly "sigh" it out.
- One more time. Deep breath. Release any remaining tension.
- Start your timer.
Instructions:
- Notice if you are controlling your breath. If so, release control. Relax.
- Notice that place in your body where you are most aware of the sensation of breathing. It may be your chest, diaphragm, or nostrils. There is no "right" place.
- Gently direct your attention to that place. We call it the "anchor point".
- With your attention on the anchor point, observe the natural rise and fall of the breath. Try to view this as not "your breath" but "the breath".
- Allow... allow... allow. There's no need to become involved or figure anything out.
- Thinking? No problem. Simply notice this. Gently return to your anchor point, your breath.
- Try to follow just one full in-and-out cycle of breath. If you can, then follow another. If you can't, fine. Just start over.
- Frustration? Irritation? Just notice these sensations. And return to your anchor point.
- Continue in this way. Simply observe the natural cycle of breath at your anchor point.
- Can you follow just one breath?
- Do this until your timer sounds.
- Repeat this technique for 8 minutes a day for one week.
Good luck and I hope you are on your way to a calmer you.