Stress Relief Techniques-6-Raveendran Nair-Malayali Astrologer in Delhi-9871690151

Vipassana meditation techniques for stress relief.(Collection from various books of  Theravada Budhism ).

Part-6.

This method uses concepts as skillful means for developing concentration, and helps us frame our experience by being able to label or name what is going on.

Mental noting instructions continued

 Mentally "note" what is happening, a simple label such as "walking", "thinking" etc.

 Keep the mental label light and transparent. Be careful not to make the note so loud that it drowns out the actual experience.

 Remember it is simply a pointer or a reminder and not meant to substitute for the experience itself.

Think of putting 95% of your attention on whatever you are experiencing and 5% on the labeling of it.

With thinking, it is helpful to distinguish thoughts about the past and future with the labels "remembering" and "planning," respectively. Such labels are very useful in freeing us from being lost in the content of our experience and instead coming to a greater understanding of it as a process.

 In formal practice, the most common notes are "in," "out" or "rising," "falling" for the sitting meditation, depending upon where you feel the breath most clearly, and "left," "right" or "lifting," "moving," "placing" for the walking meditation, depending upon the speed of your walking.

 Drop in a mental note occasionally as a reminder during periods of non-formal practice, for example, while eating.

 Keep the timing of the note correct, not too soon and not too late.

 Extend the noting to routine activities usually performed out of habit, where you seldom bring awareness to your actions. Examples might be walking to the bathroom, putting on or washing your clothes, bathing, or brushing your teeth.

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