Meditation Practices
Tapping in the Present Moment
This practice helps the meditation student recognize not only that the mind has wandered, but how it is wandering. Thich Nhat Hanh, a Zen monk well known for his mindfulness practices, once said “happiness is in the present moment.” He seems to be aware that many of us miss enjoying what is happening with us right now as we continue to think or fret about the past or future. This meditation helps to build awareness of the mind’s present moment state and when practiced routinely can help you feel more joyful and present in your daily life. Eventually you can drop the tapping method and just be aware of the movement of your mind and gently bring it back to the present moment.
Meditation Method
Consider if you would like to set a time limit for your meditation or not. If you are a beginner, consider trying for five minutes and gradually increasing the time each week. Set your clock or timer for your designated period and be seated.
Take a seated meditation posture with feet flat on the floor, back comfortably straight, hands on the thighs, breathing naturally with tongue connected to the hard palate of the top of the mouth. Start by just noticing the breath, not trying to change it.
Nowjust start watching the mind. See the thoughts like they are just scrolling by, you can’t engage in any one thought, it just passes you by, like images on a movie screen. Observe your thoughts without getting involved or attached to them. Try not to stay with any one thought.
If you find yourself entwined with a thought that involves the past, gently tap your left hand with your right to remind yourself to stay in the present moment. If you find yourself thinking about something about to happen or in the future, tap your right hand with your left.
As with all meditations, when you decide you are finished, gently shake the hands and rub them together and tap your feet on the ground, before attempting to stand.
You are training yourself to stay in the present moment and you are experiencing keeping a watchful eye on the content of your mind. Gradually this practice will be with you more and more in your day to day life and you will find it pleasant to be connected to the moments of your day.
Written by Jude Forsyth, July 9, 2011