Читать книгу 20 MINUTES TO MASTER … MEDITATION - Christina Feldman, Christina Feldman - Страница 33

As you begin your meditation and turn your attention to your breathing process, naming is another means of connecting your attention more closely with your breath. As you breathe, silently make a mental note of ‘in-breath’, as you breathe out silently make a mental note of ‘out-breath’. The words ‘rising’, ‘falling’, ‘expansion’ or ‘contraction’ can be gently attached to each movement.

Continue to note each inhalation and each exhalation as they occur. The purpose of using these labels is to bring the attention closer to the actual experience of each breath as it occurs. Care needs to be taken in using the mental notes so they neither become habitual nor interfere with the direct perception of the breath on a moment to moment level.

The introduction of naming is an effective way of bringing the mind to calmness and one-pointedness, particularly in times when it is particularly agitated or busy. As the mind calms and the attention begins to stabilize the mental notes will fade in significance and drop away.