Video summary
Bu haftaki topluluk farkındalığı pratiğinin odağı, duruşun gücüne yoğunlaşarak başlar ve bu yaklaşım önce bedensel bir hareketsizlik ile somutlaştırılır. Pratik, nefesin en üst ve en alt noktalarında yapılan kısa molalarla desteklenir; zihinde beliren her düşünceye gelmeden hemen önce ve sonra niyetle bir boşluk yaratmak mümkündür. Öncelikle bedenin fiziksel sakinliğine dikkat edilirken, hareket eden hücreler ve organlar gibi içsel süreçlerin farkında olunmasına rağmen dışarıdan bakıldığında vücut tamamen dinlenmiş haldedir. Eller yanlarda veya dizlerde tutularak nefesin göğüs ve karından nasıl gerçekleştiği, soğuk veya sıcak havanın burnundan giriş çıkışı bu duruşun temelini oluşturur.
İkinci aşamada ise nefesin zirve noktası ve dip noktasında yapılan molalar üzerine odaklanılır; bu teknik zihindeki diğer düşüncelerin sakinleşmesine yardımcı olur. Zihin farklı fikirler, inançlar veya sesli imgeler üretse bile, pratik katılımcıyı sadece nefesin en üst ve en alt noktalarındaki o nazik açık alana geri dönmeye yönlendirir. Bu süreçte üç derin nefes alınır ve ardından tekrar bedenin fiziksel sakinliğine dönülerek hislerin değişimi gözlemlenir. Bu dönüşüm genellikle derinleşen rahatlık, oturma yüzeyiyle olan temasın farkında olma veya vücudun belirli bir yerinde oluşan ağrı veya kaşıntı gibi duyuların daha net algılanması şeklinde kendini gösterir.
Son olarak, zihinsel düşünce akışının arasında kısa molalar yaratılması üzerine çalışılır; bu molalar görsel veya işitsel düşüncelerle ilişkilendirilebilir ve nefes döngüsüyle de örtüşebilir. Düşünce ile bir sonraki düşünce arasında en ufak bir boşluk bırakmak, zihnin sürekli çarpması ve gürültü içinde olması durumunda bile mümkün olan bir sakinlik alanı yaratır. Bu aşamada geriye doğru sayma yöntemi uygulanarak beşten başlayıp bir'e kadar sayılırken her sayının arasında keyif alınacak duraklamalar bırakılır. Böylece bu haftaki topluluk farkındalığı pratiği tamamlanmış olur ve katılımcılar, düşüncelerinin akışını kontrol edebilme ve zihinsel boşlukları keşfetme yeteneğini geliştirmiş bulunurlar.
Read the full video transcript
So let's begin community mindfulness
with the focus this week on the power of
the pause.
And we'll start with exactly that, a
pause,
just a coming to this very moment.
Maybe a pause in movement in the body.
So the body is still
and a pause
at the top of each breath
and the bottom of each breath.
And sometimes we don't have a choice to
pause
in terms of what's coming up in our
mind, but we can
have the intention to insert a pause
before and after each thought that
arises.
So just finding ourselves in this pause.
We will then adjust the posture and feel
the sitbones to the earth, the chair,
the sofa,
whatever you're seated on,
and the gravity that holds you in place
down through the seat and the legs into
the feet.
And then a lengthening up the spine
to feel the air around you.
All of this within a pause in the body
in each breath
at the top and bottom of the breath
and in between each discrete thought.
So we'll break those three apart and
focus on one at a time for our practice.
So we'll begin with the pause in the
body.
Notice stillness in the physical body.
Now of course there are a lot of moving
parts in the body.
the cells
that keep us breathing and the heart
beating and all the functions in the
body
and yet we can be at physical rest.
Just take a pause.
So if it's been a busy day or a not so
busy day, doesn't matter.
Allow your body to be still.
The hands at your sides or in your lap.
And probably the first thing you notice
when you pause and allow the body to be
still
is that there's breathing happening.
And the chest and the belly are moving.
There's air, cool or warm, coming in and
out the nostrils.
So, we'll move to our second
area of pause,
which is at the top and the bottom of
the breath.
It's really kind of fun to focus on this
because it tends to allow other kinds of
thinking in the mind to quiet.
If you're curious and looking for the
top of the breath, pause
and the bottom of the breath pause.
That can keep you pretty busy.
Now the mind still may be throwing up
different ideas,
beliefs, opinions, poems, songs, whole
novels.
That's okay.
Just come back to the pause at the top
of the breath and the bottom of the
breath.
a gentle open space
at the top of the breath
and a gentle open space at the bottom of
the breath.
and continue like this for three more
breaths or Oh,
Very good. And then take yourself back a
step to the pause in the physical
stillness in the body.
Notice how that feels. That quality has
changed at all.
A deepening
of relaxation or comfort
or deepening of awareness of
contact to the seat or sofa or maybe a
pain or an itch somewhere.
Notice the stillness in the body.
And when you notice the stillness in the
body, in addition to noticing the
movement in the breathing, you may
notice movement in the mind, in
thinking,
in auditory thought or visual thought.
So we will
practice
making a pause in between each thought.
Now that may be visual, it may be
auditory. You may see a picture in your
mind or you may hear some words in your
mind.
See if with your intention
you can
sort out the thought and insert a pause
before the next one.
Just the briefest
of pauses between
thinking.
And interestingly enough, that pause may
coincide with the bottom of the breath
or the top of the breath. Doesn't have
to, but you may find that works well.
It takes some attention and intention to
separate out
a thought
and insert a pause.
If that's challenging, that's okay.
Just gently allow yourself
to be aware of a thought
and see if you can insert a pause.
Or perhaps a pause happens naturally and
that's rest.
And you can enjoy that.
Sometimes the mind is clanging and
banging around and that's okay.
Even in that state,
generally it's possible to find a little
bit of a pause somewhere.
Or maybe this is quite easy for you and
you find rest.
Thoughts not occurring.
Continue
to look for a pause
in between each discrete thought,
auditory or visual.
Very good.
And I'll now count backward from five.
And I'll leave a pause in between each
number
to enjoy.
Five.
Four.
3
2
and one. We'll finish our practice for
this week and
join us next week for community
mindfulness.