Difference between revisions of "Rest with Your Eyes Open"
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#Clear your mind. Try not to think about your worries or frustrations, your fears, or what you're excited about doing this coming week or weekend. Let that all float away as you stare as mindlessly as possible at that object. | #Clear your mind. Try not to think about your worries or frustrations, your fears, or what you're excited about doing this coming week or weekend. Let that all float away as you stare as mindlessly as possible at that object. | ||
#*"Clearing your mind" is not as easy as it sounds, and you may become frustrated if you become fixated on this idea. If you find yourself starting to worry, that's okay. Just gently bring your awareness back to your breathing. This is part of what is known as [[Do Mindful Meditation|mindful (or mindfulness) meditation]]. | #*"Clearing your mind" is not as easy as it sounds, and you may become frustrated if you become fixated on this idea. If you find yourself starting to worry, that's okay. Just gently bring your awareness back to your breathing. This is part of what is known as [[Do Mindful Meditation|mindful (or mindfulness) meditation]]. | ||
| − | #Try guided Imagery. Imagine a quiet and motionless place, such as a deserted beach or mountaintop. Fill in all of the details: the sights, sounds, and smells. Soon enough, this peaceful image will replace the world around you and leave you feeling relaxed and refreshed.<ref>http://psychcentral.com/lib/relaxation-and-meditation-techniques/</ref> | + | #Try guided Imagery. Imagine a quiet and motionless place, such as a deserted beach or mountaintop. Fill in all of the details: the sights, sounds, and smells. Soon enough, this peaceful image will replace the world around you and leave you feeling relaxed and refreshed.<ref name="rf15318">http://psychcentral.com/lib/relaxation-and-meditation-techniques/</ref> |
#*There are tons of guided meditation videos and audio to be found online. Try searching for "guided imagery" on YouTube. Pick a video, plug in your headphones, and zone out while you listen (you don't need to actually watch the video). | #*There are tons of guided meditation videos and audio to be found online. Try searching for "guided imagery" on YouTube. Pick a video, plug in your headphones, and zone out while you listen (you don't need to actually watch the video). | ||
#Concentrate on [[Perform Progressive Muscle Relaxation|relaxing your muscles]]. Another method of relaxation meditation involves making a conscious effort to relax your muscles. Begin with your toes, focusing solely on their physical state. Try tensing them for five seconds, then releasing. You want them to feel loose and tension-free. | #Concentrate on [[Perform Progressive Muscle Relaxation|relaxing your muscles]]. Another method of relaxation meditation involves making a conscious effort to relax your muscles. Begin with your toes, focusing solely on their physical state. Try tensing them for five seconds, then releasing. You want them to feel loose and tension-free. | ||
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#Find a quiet setting. [[Do Zazen|Zazen]] is a form of meditation that's traditionally done in Zen Buddhist temples or monasteries, but you can try it in any quiet location. | #Find a quiet setting. [[Do Zazen|Zazen]] is a form of meditation that's traditionally done in Zen Buddhist temples or monasteries, but you can try it in any quiet location. | ||
#*Try sitting in a room by yourself, or positioning yourself outside (if you don't find the sounds of nature too disruptive). | #*Try sitting in a room by yourself, or positioning yourself outside (if you don't find the sounds of nature too disruptive). | ||
| − | #Sit in a zazen posture. On the floor, ground, or on a cushion, sit in a [[Do the Lotus Position|lotus or half-lotus position]], with your knees bent and your feet resting on or near the opposite thighs. Keep your chin tucked in, head tilted down, and your eyes gazing at a point two to three feet in front of you.<ref>https://zmm.mro.org/teachings/meditation-instructions/</ref> | + | #Sit in a zazen posture. On the floor, ground, or on a cushion, sit in a [[Do the Lotus Position|lotus or half-lotus position]], with your knees bent and your feet resting on or near the opposite thighs. Keep your chin tucked in, head tilted down, and your eyes gazing at a point two to three feet in front of you.<ref name="rf15319">https://zmm.mro.org/teachings/meditation-instructions/</ref> |
#*It’s important to keep your spine straight but relaxed and your hands folded loosely together over your belly. | #*It’s important to keep your spine straight but relaxed and your hands folded loosely together over your belly. | ||
#*You can even sit in a chair as long as you keep your spine straight, your hands folded, and your gaze on that point 2 to 3 feet in front of you. | #*You can even sit in a chair as long as you keep your spine straight, your hands folded, and your gaze on that point 2 to 3 feet in front of you. | ||
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#* Don’t feel bad if you have trouble at first. Your mind might wander, you might start thinking of other things, or you might even fall asleep. All of these are normal. Have patience and keep practicing. Eventually you’ll get it. | #* Don’t feel bad if you have trouble at first. Your mind might wander, you might start thinking of other things, or you might even fall asleep. All of these are normal. Have patience and keep practicing. Eventually you’ll get it. | ||
#Exit your meditation. Don't try to snap yourself out of meditation or hop up and get right back to work. Allow yourself to emerge slowly. You can do this by starting to notice outside stimuli (the sound of birds singing, for instance). Bring yourself back into the present moment. | #Exit your meditation. Don't try to snap yourself out of meditation or hop up and get right back to work. Allow yourself to emerge slowly. You can do this by starting to notice outside stimuli (the sound of birds singing, for instance). Bring yourself back into the present moment. | ||
| − | #*Studies on Zazen meditation and the synchronization of breathing and heartbeat have suggested a high correlation between mediation and your cardio-pulmonary health. Further, these results were observed in patients that have never meditated before.<ref>http://link.springer.com/article/10.1007/s00421-005-1379-3</ref> | + | #*Studies on Zazen meditation and the synchronization of breathing and heartbeat have suggested a high correlation between mediation and your cardio-pulmonary health. Further, these results were observed in patients that have never meditated before.<ref name="rf15320">http://link.springer.com/article/10.1007/s00421-005-1379-3</ref> |
=== Practicing the Two-Object Open Eye Meditation === | === Practicing the Two-Object Open Eye Meditation === | ||
#Find a quiet setting. Try sitting in a room by yourself or positioning yourself outside (if you don't find the natural sounds too disruptive). | #Find a quiet setting. Try sitting in a room by yourself or positioning yourself outside (if you don't find the natural sounds too disruptive). | ||
| − | #Sit in a zazen meditation posture. On the floor, ground, or on a cushion, sit in a lotus or half-lotus position with your knees bent and your feet resting on or near the opposite thighs. Tilt your head down and let your eyes rest about two to three feet in front of you.<ref | + | #Sit in a zazen meditation posture. On the floor, ground, or on a cushion, sit in a lotus or half-lotus position with your knees bent and your feet resting on or near the opposite thighs. Tilt your head down and let your eyes rest about two to three feet in front of you.<ref name="rf15319" /> |
#*Keep your spine straight but not rigid. Fold your hands loosely and allow them to rest on your belly. | #*Keep your spine straight but not rigid. Fold your hands loosely and allow them to rest on your belly. | ||
#*You can perform this meditation in a chair as well. Just make sure you sit up straight (again, keeping the spine relaxed). | #*You can perform this meditation in a chair as well. Just make sure you sit up straight (again, keeping the spine relaxed). | ||
| − | #Pick objects to focus on. Each eye needs its own object. One should be only in the left eye’s field of vision, the other in only the right eye’s field of vision. Each object should also be stationary.<ref>http://time-travelers.org/openeye.htm</ref> | + | #Pick objects to focus on. Each eye needs its own object. One should be only in the left eye’s field of vision, the other in only the right eye’s field of vision. Each object should also be stationary.<ref name="rf15321">http://time-travelers.org/openeye.htm</ref> |
#*Each object should be at a slightly greater than 45-degree angle from your face. This is close enough that your eyes can be in the normal position facing forward while simultaneously being able to focus individually on two separate objects, each unable to see the object on the opposite side. | #*Each object should be at a slightly greater than 45-degree angle from your face. This is close enough that your eyes can be in the normal position facing forward while simultaneously being able to focus individually on two separate objects, each unable to see the object on the opposite side. | ||
#*For best results, make sure each object is two or three feet in front of you so you can sit, eyes half-open and chin tucked in, just as you would in a Zazen meditation position. | #*For best results, make sure each object is two or three feet in front of you so you can sit, eyes half-open and chin tucked in, just as you would in a Zazen meditation position. | ||
