Retain attention by pebble meditation!

uitvergroot www.paulsbuitencoaching.com

First an announement for the Dutch readers.

Data voor bosbadderen.

13 januari, 3 februari, 24 februari, 17 maart, 7 april, 5 mei, 26 mei, 16 juni, 7 juli en 28 juli bos-baden met Paul’s Buitencoaching.

Meer informatie op de pagina “wandeldata 2019”  Paul’s Buitencoaching

“How do I regain my attention?”

Through the day I sometimes have moments that I think: “What am I doing?” The attention for the moment is gone. I do something in a way that I am used to. A fixed pattern of actions, without any attention to the individual action.

Regaining attention may not be as difficult as it seems. The pebble meditation of Thich Nhat Hahn is a powerful and simple meditation form to continue with attention.

In my pond I have searched for four pebbles to use during the exercise, representing separately flower, mountain, water and space.

The meditation.

Place the four pebbles on your left and get into attention.

FLOWER

Now pick up one of the pebbles with two fingers and look at it: this is the FLOWER. Take the stone in the palm of your left hand and hold this hand above your right hand. Now you start with the first meditation:

“I breathe in and see myself as a flower. I exhale and feel fresh. “

Do this three times. As you meditate, you restore happiness in yourself and become fresh.

When you have done three breaths, you pick up the stone again with two fingers. You look at the stone and you smile at it. Place this stone on your right.

A flower stands for freshness. The flower is in you because you can be fresh. Everyone has the opportunity to be fresh. If we have lost our freshness, then we can find it by consciously breathing in and out. A flower is fresh and colorful. You are also a flower with colorfulness inside. Every time we restore our colorfulness, we are beautiful.

MOUNTAIN

Now pick up a second stone on the left. Look at it: this is the MOUNTAIN. Put the stone in your left hand and hold that hand above your right hand. Now imagine yourself as a mountain.

“I breathe in and see myself as a mountain. I exhale and I feel firm. “

When you have done three breaths, you pick up the stone again with two fingers. You look at the stone and smile at it. Place this stone on your right.

A mountain stands for firmness and stability. There is a mountain within you, because when you have a sitting meditation and walking meditation, you become firm and stable on the inside. Firmness and stability are very important if you want to be happy. If you know that you can be strong and stable and if you know how to walk and sit with attention, then your strength and stability will grow. That is the mountain in us.

WATER

Now pick up the third stone on the left. Look at it: this is the standing WATER in you. Put the stone in your left hand and hold that hand above your right hand. Now imagine yourself as stagnant water.

‘I breathe in and see myself as calm water. I exhale and reflect things as they really are. “

When you have done three breaths, you pick up the stone again with two fingers. You look at the stone and smile at it. Place this stone on your right.

Still water is beautiful. If the water does not move, it reflects things as they are, without deforming them. We have no misrepresentations and misunderstandings about what is in us and around us. That is why we learn how we can breathe in and out with attention. We can make ourselves quiet, we can calm ourselves down. We can be like stagnant water inside ourselves.

SPACE

Now pick up the fourth stone on the left. Look at it: this is your inner SPACE. Put the stone in your left hand and hold that hand above your right hand. Imagine that there is inner space in your heart.

‘I breathe in and see myself as space. I breathe in and I feel free. “

When you have done three breaths, you pick up the stone again with two fingers. You look at the stone and smile at it. Place this stone on your right.

Be like the moon traveling along the brilliant sky. He has a lot of space. We all want freedom and space from within. We have to touch the space within ourselves in order to feel free. Nobody is really happy without freedom.

Simple?

After having moved these four pebbles stones with attention, you may notice that you were aware of a moment. Retaining attention is not that difficult. It can help you to carry the pebbles with you at all times or to place them in a place where you can occasionally pay attention. The pebble meditation is an attention exercise of which you determine the duration. It is attention for yourself.

The great thing about regaining attention is that you can start again at any time of the day.

 

 

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