[Josh GellerMember]

I would suggest that before you do your evening sit you precede it with a shoulder stand lasting for at least a minute. Come out of it slowly or move into plough, fish and then corpse poses. Then, do some alternate nostril breathing. I suggest at least 5 times on each side. While doing these breaths focus on the sensation that the breath flows from the nostril to the brain hemisphere directly above it. After these preparations try to meditate as usual and see if you notice any differences. Josh

[Josh GellerMember]

Please let us know where you’re located so one of us could meet with you in person. I don’t find written advice to be as helpful as direct contact. Josh

• This reply was modified 5 years, 3 months ago by  Josh Geller.

[Josh GellerMember]

I would add 10% happier with Dan Harris; On being with Krista Tippett; Insights at the edge with Tami Simon; The Wright show with Robert Wright;

[Josh GellerMember]

I like Terje’s distinction between subtle and gross distraction. I have a different understanding of the difference which is based on the mind system model. My experience is that subtle distraction is caused by one submind introducing information into consciousness with a strong enough intention to capture attention. If other subminds are not then stimulated to create a cascade of information flowing into consciousness, the attention will go back to the intended meditation object and subtle distraction will have been experienced. However, if other subminds are not unified enough they will then create a cascade of information to be exchanged in consciousness. Many of these bits of information will have strong enough intentions to distract the attention and cause forgetting. The content of this cascade can include all the types mentioned by Terje above. So, my experience of the difference between gross and subtle distraction is based on the ability to notice when attention is responding to one submind versus the cascading effect of multiple subminds interacting. This ability increases with practice 🙂

• This reply was modified 6 years ago by  Josh Geller.
• This reply was modified 6 years ago by  Josh Geller.

[Josh GellerMember]

Hi John,
I think one way to understand what setting an intention means is to think about what it feels like when you try to throw a dart at a specific region of a dartboard. Initially, unless you are an experienced dart thrower, the dart will not go where you intend it. As you keep trying, the dart approaches the intended target. Your intention has not been verbalized but it is what drives your action. Subtle, partially unconscious adjustments are created by the feedback loop of your results measured against your intention. Following breath sensations is completely analogous.
As far as understanding your peripheral awareness try the following: listen to some music and focus on one of the instruments or a voice. While you focus your attention on that single object you are still aware of all the other sounds. The other sounds provide a context for the object you have chosen to isolate. You can also do this experiment with food. While eating something try to isolate a flavor or texture. This is done through attention. Once again, the other sensations related to eating don’t disappear, they are in peripheral awareness.
I hope this helps.

[Josh GellerMember]

If you think about what it was like to first drive a car or play an instrument you might remember how much effort (energy) it took to pay attention to everything and make sure you were doing it right. Eventually, I hope, those activities became more automatic or effortless. In the same way, constantly bringing the attention back to the breath takes mental energy or effort. Eventually, the attention stays on the intended object and seems effortless. The flames on the path just indicate that it takes less and less mental energy (effort) to stay on task as one progresses. There should not be tension in the body while mental energy is being expended. This would be akin to gripping the steering wheel tightly while driving or tensing one’s arms while playing an instrument. That would be detrimental to the desired result.
I hope this clarifies the use of the word effort. Josh

• This reply was modified 7 years, 10 months ago by  Josh Geller.

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