English Literature – Articles ☆ Meditate Like The Buddha # 6: ☆ Mr. Jagat Singh Bisht ☆

Lesson 5

Through regular practice, you have learned to settle into a comfortable meditative posture and observe your breath within minutes. You can now experience and relax your entire body as you breathe in and out with ease.

Progress through these steps steadily. As your practice deepens, you will find that the initial steps take less time, allowing you to focus more on the new techniques you integrate. Remember, when learning a new step, dedicate extra time to fully understand and incorporate it into your practice.

Observing Your Feelings

Be mindful of your feelings as you breathe in and out.

• Breathe in, experiencing your feelings. Breathe out, experiencing your feelings.
• Ever mindful, breathe in. Mindful, breathe out.

The feelings you experience may be pleasant, unpleasant, or neutral. Each meditation session will bring different emotions. Accept this variability without judgment.

• Observe your feelings as a spectator.
• Avoid becoming involved or analysing them.
• Simply experience the feelings as they arise and pass.

Non-Reaction to Feelings

As you breathe, experience your feelings without reacting to them. Understand that feelings are transient; they come and go. When your body relaxes and your mind stills, the intensity of your feelings often subsides naturally.

• Breathe in, experiencing your feelings. Breathe out, experiencing your feelings.

Discovering Inner Joy

When the body is fully relaxed and the mind is quiet, a pleasant feeling of joy may arise from within. This marks the beginning of a blissful experience.

• Breathe in, experiencing rapture. Breathe out, experiencing rapture.
• Breathe in, experiencing pleasure. Breathe out, experiencing pleasure.

Rapture and pleasure emerge after achieving deep concentration through close observation of your breath. Relaxation and mindfulness pave the way for these uplifting emotions.

If you find it difficult to experience rapture or pleasure, gently recall a recent moment of shared happiness or joy. Relive that feeling as you breathe in and out, allowing it to infuse your meditation.

• Experience bliss as you breathe in and as you breathe out.

Embracing Bliss

• Always mindful, breathe in. Mindful, breathe out.
• Relax and let go of stiffness.
• Feel happiness and enjoy your meditation.

Closing the Practice

Conclude your session by cultivating loving kindness and compassion for all beings:

• May all be happy, be peaceful, be free.

Gently open your eyes and emerge from meditation, carrying the warmth of your practice into your daily life.

© Jagat Singh Bisht