Читать книгу Summary: When Things Fall Apart. Heart Advice for Difficult Times. Pema Chödrön - Smart Reading, Ольга Ганкова - Страница 4

Meditation helps us look beyond walls made of hope and fear and see what’s really happening out there. Thanks to meditation we can see our thoughts and emotions with pure clarity and then let them go. The most special thing about meditation is that it breaks through even the most tightly closed doors. We start seeing that we are indeed closed off. The mere realization of this sheds light on the darkness of ignorance and helps us understand how to stop hiding and running away from life, but instead open up to it and finally relax.

While practicing meditation, Pema Chӧdrӧn follows the instructions of her teacher Chӧgyam Trungpa:

1. Assume a comfortable position to meditate. For that:

▶make sure that your seat is flat, not slanting to either side;

▶cross your legs in front of you (if you are sitting on a chair, your feet should be flat on the floor, knees slightly apart);

▶keep your torso straight using your back, try not to lean on anything;

▶place your hands on your legs, palms down;

▶don’t close your eyes, just lower your gaze and aim it a spot one to one-and-a-half meters away from you;

▶open your mouth slightly to relax your jaw and to breath freely with your nose and mouth.

2. Pay your attention to how you exhale. But don’t try to focus on your breath too much, otherwise you’ll interfere with your natural breathing pace and won’t be able to relax. Just notice how you exhale, ignoring how you inhale.

3. When you start to notice that your thoughts have completely taken over your attention, don’t blame yourself for getting distracted. Label them instead a "thinking process" and gently bring your attention back to your exhaling.