The No-nonsense Meditation Book
Laureys is a Belgian neurologist, a Clinical Professor in the Neurology Department at the University of Liège, Belgium, and director of the Coma Science Group at the University Hospital.
Why?
The events that make up the stuff of your daily life are of course important, but it is mainly the way you experience them that matters. It is not reality that matters, it is the way you experience reality. So much of our psychological discomfort is mediated by our thinking about the past and the future, and failing to connect with the present, because we’re thinking so much and not noticing that we’re lost in thought. Through meditation, we may be able to build a better relationship with our thoughts.
What is it?
Mindfulness is not about focusing on a symptom or anything else specifically, but that it’s about observation, and letting go and accepting without judging.
As making the most of a good meal, savour it not thinking about how to organise your time or, when on holiday, not simply charging around from one tourist highlight to another, but taking the time to stop and admire the beauty of the moment.
On problems
If there is a solution, there is no need to worry, and if there is no solution, there is no reason to worry either.
It’s just the way it is.
Learning to accept that things end and that when they end you might suffer, but that doesn’t mean you can’t enjoy them now.
“Wisdom is about understanding that all you see, all you feel, is as ephemeral as a dream, an illusion or light in the night. The method is to be full of compassion for all beings; in a nutshell, it is to have a good heart. Without wisdom, you misperceive everything and without compassion, your wisdom is not worth much.’”
Technique for beginners. How?
Consciously observing your breathing. Discover what your breathing does to your body
Feel your breathing. Put your hands on your belly or chest and focus on the movement caused by your breathing. Visualise your breathing. You may, for instance, imagine that your breathing is like a swing. With each inhalation you swing backwards with each expiration you swing forwards. You can also visualise your breathing as a sea wave that moves up the sand when you inhale and that falls back when you exhale. You can also use any evenly beaded necklace to trace your breathing. Like using prayer beads, it is only a matter of fingering one bead forward for each breath you take. This technique allows your breathing to become more tangible and you will no doubt find it easier to focus your attention. Set a timer to control the length of your meditation session. This will allow you not to worry about that during meditation and instead focus entirely on your breathing.
1. Place the tip of your tongue behind your upper teeth.
2. Breathe out all the air in your lungs with a long and deep sigh.
3. Close your mouth and inhale deeply through your nose while counting to four.
4. Hold your breath while counting to seven.
5. Release all the air in your lungs again while counting to eight.
6. Repeat the whole cycle.
Balanced breathing technique 4/4/4
When and for how long?
Even if your session just consists of taking a few deep breaths or pausing to observe why you have reacted in a certain way in a specific situation, you are benefiting from a precious moment of full awareness, of quiet and relaxation. Do what you can for as long as you can.
Body scan
1. Lie down on your back with the palms of your hands turned upwards and your feet slightly apart. Close your eyes. If you’re afraid you’ll fall asleep you may prefer to do the body scan sitting up. In which case, sit on a chair with your back straight and your feet flat on the floor.
2. Whether you’re lying or sitting, try to remain as still as you can. Only change position if you feel uncomfortable, sore or have any other issues, and move your body very slowly, in a conscious way. Think about the movements you are doing and the position you want to take up in order to be more comfortable.
3. Start to breathe mindfully. You do not need to apply any technique in particular, just focus on your breathing. This will help you relax and calm down before you start the exercise.
4. As soon as you feel calm, stop focusing on your breathing and turn to your body. What sensations can you identify? Do you feel the clothes you are wearing? Where is your body in touch with the floor? Do you feel hot or cold? Does your body feel relaxed or are your muscles tense?
5. Once you feel comfortable in your body, you have two options. You can either focus your attention progressively on the different parts of your body, starting with your toes and going up to the top of your skull. In that case, take stock of all the sensations in each of these parts and ask yourself whether you could change the way you experience that sensation. If you need more time, or if you want to do a body scan that is more focused, you may want to choose a body part that is more tense, tingles, or feels heavier or sorer. Do one side of your body after the other. Try to relax these parts with full awareness. It is in the here and now that you need to let go or accept the sensation of discomfort, so that you don’t suffer it any longer.
6. After two to 10 minutes, once you have investigated all the regions of your body and feel that your body is more relaxed, open your eyes and linger in that comfortable position for a little while. Do you feel you are much more aware of your body and the connection between your body and mind.