Process Meditation

Since somebody asked today, I took a few minutes to write out a basic guide to "process meditation." Here it is:

Usually, we try to quiet our minds by distracting ourselves, with a word or phrase, listening to music, watching a candle flame, seeing a white light, watching our breath, etc. In process meditation, we don't try to do anything about our minds, except to observe them. The trick is not to IDENTIFY with the mind or its chatter. We are accustomed to the belief that our mind is our self. "I think therefore I am" is the trap. Rather, think of the mind as something you have, not something you are.

The mind develops habits, patterns, styles. It likes repetition. It also likes to be busy. Do not expect your mind to be quiet. This only leads to frustration. Many people abandon the effort to meditate because the mind is noisy. Allow the mind to be noisy.

Find a quiet place to sit where you won't be disturbed for a while. Sit comfortably with your back straight but not tense. Focus on your feet. Tense the muscles in your feet for a count of ten, and then release. Move to the next muscle group, the lower legs. Tense, hold, release. Move up to the upper legs, then the buttocks, stomach, chest, shoulders, neck, arms, hands and finally the head and face. Your breathing will slow down naturally as you relax.

Notice your chest rising and falling as your breath goes in and out. Notice any sounds that come in and out of your awareness. Notice any thoughts that arise. Do not evaluate or assess your thoughts. Just let them come. Let them go. Simply observe them. If you find yourself getting caught up in a thought, simply notice that and return to observing. If it helps, bring yourself back to observing by noticing your chest rising and falling as you breathe in and out.

The goal of process meditation is to observe the mind. Continue to return to observing for 15-20 minutes, extending your meditation practice gradually over time.

Remember that every time you assume the position of observer of your mind, you connect with your higher self. Strengthening this connection increases peace, energy and emotional well-being.