Jeg må stadig minne hjernen min om punkt 4 - et punkt som hjertet mitt for lengst har forstått. Merk at særlig de to siste punktene også kan være gode å ha med seg i livet ellers:
1. Bring your attention to the primary object of observation.
2 Be aware of it from moment to moment.
3. When you notice that the mind has drifted into thought, revery, and so forth, bring it back to awareness of the present moment, to the observation of what is dominant in that moment. In the sweeping meditation, the primary object is that region of the body through which one is moving at any moment.
4. When a strong feeling or emotion arises (i.e., a state of fear, pain, anger, anxiety), direct you attention to the feeling as it occurs and just be with it, observing it. When it subsides, return to the primary object of observation. Distinguish between observation of the experience itself and thoughts and interpretations of the experience.
5. Observe the thinking process itself. Avoid becoming involved in the content of individual thoughts. Observe them as impermanent mind events and not necessarily accurate. Treat all thoughts as equal in value and neither pursue them nor reject them.
John Kabat-Zinn, "An Outpatient Program in Behavioral Medicine for Chronic Pain Patients Based on the Practice of Mindfulness Meditation: Theoretical Considerations and Preliminary Results," General Hospital Psychiatry 4 (1982): 33-47, p. 36.
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