Category: Mindfulness (Secular)

Lake Meditation by Jon Kabat-Zinn


You might do this meditation at the end of the day.

Although it can be done at almost any other time as well.

And one that involves a lying down meditation.


So, making yourself comfortable lying down on your bed, or on the floor, or wherever you can be comfortable.

Maybe putting a pillow of some sort under your knees.


Allowing your eyes to close and your body to just melt into the floor or the bed.

And allowing your attention to gently come into the body and to the flowing of the breath.


And experiencing this sense of the body as a whole.

Simply lying here. Extended. Breathing.


And when you feel ready, picturing in your mind’s eye, the image of a lake.

Perhaps a lake that you know well and frequent, or one that you’ve seen in a photograph, or an imaginary lake for that matter.


And just seeing if you can bring that image into vivid focus in your mind’s eye.


Noticing how it’s an extended body of water.

Held in a depression in the earth’s surface.

And perhaps fed by a spring or a stream.


And if you watch and observe the lake carefully you’ll notice that it’s always changing.

And yet it’s also always itself.


It changes as the sun moves across the sky.

The light is reflected on the water in different ways.


It changes depending on the weather.

Sometimes on very calm days the surface might be like glass and reflect virtually everything with great precision that comes by.


Clouds. Birds. The trees that might surround the lake.


The sun as it makes its journey across the sky.

And for that matter, the moon and the stars at night.

So there are times when the lake is extremely reflective and contains in a certain way everything that comes by or over it.


And in different periods of time, the surface might be choppy or royal.

And sometimes quite pronounced in the waves — i which times the light might sparkle off the waves in different ways.

Like a myriad of jewels.


And of course the lake changes through the seasons — in the winter — depending on its location it might actually be frozen over. At least on the surface.

So through day and night and through the seasons, and through the years, the lake is constantly changing.

But always is its own essential nature.


Let’s see if we can’t invite the lake to become co-extensive with our own body lying here so that our own body becomes the lake itself.

And we also feel held and embraced as we lie here.

Aware of the many ways in which our own mind is like the surface of the lake.

Sometimes highly reflective, sometimes choppy.


Getting in touch with the entirety of the lake.

The full body of the water.

Not only on the surface but down below.


And as we lie here, just experiencing the fullness of our own being.

Choppy or upset or reactive or dealign with difficult things, we can drop down beneath the surface of our own mind’s waves.

And find a stillness and a calmness that’s always here.

And always available to us.


With each moment, with each breath, and certainly when we come to lie down in this way.


So lying here under the canopy of our own vast awareness.

Experiencing the moment-to-moment changes in the body, in sensations, thoughts, feelings, impulses, sounds.


And all the while lake-like, just simply laying here, watching the play of the weather of the mind and body.

And allowing the awareness to hold it all.




In our own fullness.

In our own completeness.




Mindfulness Of Breath by Jon Kabat-Zinn


To begin the regular practice of meditation, of looking into ourselves.


Let’s arrange to spend this time on a regular basis in a place where we can comfortably still the body in a time when we will not be interrupted.


Allowing this to be a time in which we set aside the usual mode in which we operate — that of more or less constant doing — and switch to a mode of non-doing.

A mode of simply being — of allowing ourselves to be.

Of becoming aware of our being.


This of course will tend to slow time down and is best accomplished by making this time and coming to sit in an erect and dignified posture.

Either on a sit back chair or on a cushion on the floor.


And as we allow the body to become still — just brining our attention to the fact that we’re breathing.

And becoming aware of the movement of the breath — as it comes into your body and as it leaves your body.


Not manipulating the breathing in anyway or trying to change it — simply being aware of it and the feelings associated with breathing.


And if you feel comfortable with it — observe the breathing deep down in your belly.

The abdominal wall as it expands outwards with the in-breath.

As it falls back towards your spine on the out-breath.


And simply being totally here.

In each moment.

With each breath.


Not trying to do anything.

Not trying to get any place.

Simply being with your breathing.


Just giving full care and your full attention to each in-breath.

And to each out-breath.

As they follow one after the other.

In a never-ending cycle and flow.


Now of course you will find that from time-to-time your mind will wander off into thoughts, fantasies, anticipations of the future, worrying, thoughts of the past, memories, whatever.


But when you notice that your attention is no longer here, no longer on your breathing, and without giving yourself a hard time, just intentionally escort your focus and attention back to your breathing and pick up wherever it happens to be.


On an in-breath or on an out-breath.

And just observe.



And keeping your attention here.

As if you were riding the waves of your breathing.

Fully conscious of the duration of the in-breath and the duration of the out-breath from moment to moment.


And as the tape finishes, recognizing that you have spent this time intentionally nourishing yourself by dwelling in this state of non-doing.


This state of being — intentionally making time for yourself to be who you are.


And you might just want to congratulate yourself for taking the time and energy to do this.


And allowing yourself the occasion to do this on a regular basis.

And nourish yourself in a deep way.

And to allow the benefits of this practice to expand into the active expression of your life in every domain as it continues to unfold.

Mindfulness Of Sound by Alan Watts


The easiest way to get into the meditative state is to begin by listening.


If you simply close your eyes and allow yourself to hear all of the sounds that are going on around you.

Just listen to the general hum and buzz of the world as if you were listening to music.


Don’t try to identify the sounds you are hearing.

Don’t put names on them.

Simply allow them to play with your ear drums.

And let them go.


In other words you can put it,

“Let your ears hear whatever they want to hear.”

Don’t judge the sounds.

There are no, as it were, proper sounds or improper sounds.

And it doesn’t matter if someone coughs or sneezes or drops something.

It’s all just sound.


And if I am talking to you right now and you are doing this.

I want you to listen to the sound of my voice just as if it were noise.

Don’t try to make any sense out of what I’m saying.

Because your brain will take care out of that automatically.

You don’t have to try to understand anything.

Just listen to the sound.


As you pursue that experiment.

You will very naturally find that you can’t help naming sounds..


Identifying them.

That you will go on thinking.

That is to say, talking to yourself inside your head, automatically.


But it’s important that you don’t try to repress those thoughts by forcing them out of your mind.


Because that will have precisely the same effect as if you were trying to smooth rough water with a flat iron.

You’re just going to disturb it all the more.

What you do is this.

As you hear sounds coming up in your head — thoughts — you simply listen to them as part of the general noise going on.

Just as you would be listening to the sound of my voice.

Or just as you would be listening to cars going by or birds chattering out the window.

So look at your own thoughts as just noises.

And soon you will find, that the so-called outside world and the so-called inside world come together.

They are a happening.

Your thoughts are a happening.

Just like the sounds going on outside.

And everything is simply a happening.

And all you are doing is watching it.


Now in this process, another thing that is happening that is very important…

Is that you’re breathing.

And as you start meditation, you allow your breath to run — just as it wills.

In other words, don’t do, at first, any breathing exercise.

But just watch your breath breathe the way it wants to breathe.


And then notice a curious thing about this.

You say in the ordinary way, “I breathe.”

Because you feel that breathing is something that you are doing voluntarily.

Just in the same way as you might be walking or taking.


But you will also notice that when you are not thinking about breathing, your breathing goes on just the same.

So the curious thing about breath is that it can be looked at both as a voluntary and an involuntary action.

You can feel on the one hand, “I am doing it” and on the other hand, “It is happening to me.”

And that is why breathing is a most important part of meditation.

Because it is going to show you, as you become aware of your breath, that the hard and fast division that we make between what we do, on the one hand, and what happens to us on the other, is arbitrary.


So that as you watch your breathing, you will become aware, that both the voluntary and the involuntary aspects of your experience are all one happening.

Now that may, at first, seem a little scary.

Because you may think, am I just the puppet of a happening?

The mere passive witness of something that’s going on completely beyond my control?

Or on the other hand, am I really doing everything that’s going along?

Well if I were, I should be God.

And that would be very embarrassing because I would be in charge of everything.


That would be a terribly responsible position.


The truth of the matter, as you will see it, is that both things are true.


You can see that everything is happening to you.

And on the other hand you are doing everything.


For example, it’s your eyes that are turning the sun into light.

It’s the nerve ends in your skin that are turning electric vibrations in the air into heat and temperature.

It’s your ear drums that are turning vibrations in the air into sound.

And in that way you are creating the world.


But — when we’re not talking about it, when we’re not philosophizing about it.

Then there is just this happening, this…

And we won’t give it a name.


Now then, when you breathe for a while, just letting it happen.

And not forcing it in any way.

You will discover a curious thing.

That without making any effort, you can breathe more and more deeply.


In other words, suppose you are simply breathing out.

And breathing out is important because it’s the breath of relaxation.

That’s when we say, “Sheeeeeww” and heave a sigh of relief.


So when you are breathing out, you get the sensation that your breath is falling out.

Dropping, dropping, dropping out.


With the same sort of feeling you have as if you were settling down into an extremely comfortable bed.


And you just get as heavy as possible and let yourself go.

And you let your breath go out in just that way.

And when it’s thoroughly, comfortably out

And it feels like coming back again.


You don’t pull it back in, you let it fall back in.

Letting your lungs expand, expand, expand.

Until they feel very comfortably full.

And you wait a moment and let it stay there.

And then, once again, you let it fall out.


And so in this way you will discover that your breath gets quite naturally easier and easier.

And slower and slower.

And more, and more powerful.


So that, with these various aides, listening to sound, listening to your own interior feelings and thoughts.

Just as if they were something going on.

Not something you’re doing but just “happenings”.

And watching your breath as a happening that is neither voluntary nor involuntary.

You are simply aware of these basic sensations.

Then — you will begin to be in a state of meditation.


But don’t hurry anything.

Don’t worry about the future.

Don’t worry about what progress you’re making.

Just be entirely content to being aware of what is.