Stress Relief Techniques-11-Raveendran Nair-Malayali Astrologer in Delhi-9871690151

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

Part-11.

Restlessness (remorse, agitation, worry)

This is the opposite of sleepiness: too much energy. We feel as if we are going to "jump out of our skin." Can we find a way to hold this energy?

Make a resolution to sit as still as possible for a short time and see what happens to the restlessness. Does it decrease or increase? Can we learn how to "ride it out" as if it were a whirlwind passing through?

 Bring attention to the breath and keep it there as much as you can, for short periods at a time.

If these techniques don't seem to be working, you can try doing the opposite: expand your attention outward. Listen to sounds. Walk outside. See if you can make your mind as big as the sky and let the restlessness move through it.

Doubt

This is often the most difficult hindrance. We need to recognize it right away or it can stop our practice. We can doubt the teachings, the facilitators, or ourselves. Self-doubt (“I can’t meditate” or “I’m worse than when I started”) can violently undermine us.

Notice how it makes us step back and not get involved. See it as another passing experience.

Sustain attention on a simple, direct experience, like the breath, the body, or hearing a sound. In that experience, doubt is dispelled.

With all the hindrances, Recognition is the first step. Then comes Acceptance, Interest, and Non-Identification ("RAIN").

The hindrances are not our true nature. They come and they go. Can we stay steady with them? If so, they can be transformed from hindrances into doorways to liberation, and we may be able to understand the words of Ramana Maharshi: “There are no obstacles to meditation. That very thought is the obstacle.”

  

Thoughts

It can be intimidating to hear about “observing thought” because thoughts are subtle and slippery. We can’t touch thoughts. But very often, unnoticed thoughts force us to react mechanically to life, and remove us from fresh experience in the present. Bringing attention to thoughts allows us to know the difference between repetitive or borrowed thought and genuine wisdom.

Thoughts continued

We have already observed our thoughts many times: for example, when we catch ourselves daydreaming, or notice that our point of view differs from another person’s.

What happens to thoughts when we bring attention to them? Sometimes they simply disappear. Sometimes we may wonder if we are being aware of thoughts or just thinking about them. Sometimes as we plan a trip or remember an argument, we know clearly that we are seeing images and hearing or seeing language in our minds, and that “movie” continues.

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