DR. ANDREW HILL – A SIMPLE MEDITATION PRACTICE
Beginning with a single point (samatha) meditation can stabilize and strengthen attention. Moving into a present-time awareness (vipassana), can bring flexibility to attention, and help develop a sense of equanimity. Together they can result in insightful awareness, arising from a place of calm, stable attention.
Before we start:
1. This is a practice; effects emerge gradually.
2. Try to release judgement of your progress.
3. Observe what happens with a sense of curiosity.
Okay, how to meditate:
Meditation works best as a day-starter, done with regularity. Try it for ten days. Get a timer app for your mobile device – there are many available for meditation (I prefer this one).
Set your timer for 20 minutes, and play “bells” or chimes. Three chimes at the beginning, one at five minutes, and three at the end. Sit upright, comfortably, and balanced. Sit in a posture you can maintain without strain. Ideally, sit without resting your back on any surface.
Use the bells to shift your attention. When they begin to sound, place your attention on the sound, and allow your eyes to close. Hold your attention through the duration of each sound. Notice it and whatever aspects of it there are to perceive (rising and falling volume, for instance).
…the small moment that transitions from sound to silence.