What Rick Hanson’s Meditation Taught Me About Really Staying Current

This previous week, I had the enjoyment of guiding a observe and discuss for Dr. Rick Hanson’s great mindfulness group. We explored a central, usually missed query: How will we be taught to remain current longer not with pressure, however with steadiness, heat, and realism?

The key lies in understanding the attractive interaction between two core components of meditation: mindfulness and focus.

On this publish, I’ll share the essence of our exploration, together with a sensible meditation arc, a 7-day observe plan, and troubleshooting suggestions you possibly can apply instantly.

Choose to hear? You will discover the complete guided meditation and discuss on YouTube:

Because the educating usually attributed to Ajahn Chah goes, mindfulness and focus are two ends of the identical stick.

• Mindfulness is our open, inclusive consciousness that is aware of what’s occurring its texture, feeling-tone, and altering nature.
• Focus is our capability to regular and accumulate our consideration on a single object.

With out some focus, our mindfulness can really feel scattered, skimming the floor of our expertise. With out mindfulness, our focus can turn into inflexible, brittle, or avoidant.

Collectively, they create a secure, variety presence that naturally lengthens our capability to be with life, precisely as it’s.

This structured method helps the nervous system really feel protected sufficient to settle deeply. We transfer from grounding, to targeted focus, to sensible openness.

Part 1: Gladden & Floor (2–5 minutes)

Earlier than asking the thoughts to slim, we should sign security.

• Sense into Security: Gently ask, “Am I protected sufficient proper now to deal with one factor?”

• Gladden the Thoughts: Recall 1-3 moments of real goodness—an act of generosity, a second of connection, a sense of integrity, or easy marvel. Let the sensation land within the physique.

• Arrive within the Physique: Let the breath naturally deepen. Really feel the solidity of your seat and the connection of your toes to the ground.

Part 2: Slim Gently (10–20+ minutes)

Select one easy object in your consideration. The secret is precision with out stress.

• Nostrils: Really feel the breath solely on the suggestions of the nostrils.

• Sound: Obtain sounds on the ears with out chasing them.

• Visible Dot: With eyes open, relaxation your gaze on a single, small level.

• Phrase: Silently repeat brief loving-kindness phrases (e.g., Secure, Wholesome, Blissful, At Ease).

• Stomach Visualization: Think about a candle flame, crystal, or easy picture on the middle of your stomach, letting consideration slim to the smallest level.

• Coronary heart: Really feel the bodily organ of the guts and invite a honest sense of care or gratitude; stick with these sensations.

Professional Tip: To melt achievement-grasping, attempt counting solely the exhales, softly from 1 to 10, after which beginning again at 1.

Part 3: Open Properly (Optionally available 5–10 minutes)

After constructing steadiness along with your chosen object, you possibly can open into choiceless, open consciousness. The focus you have constructed acts as gasoline, permitting you to remain current with no matter arises with out being swept away. In the event you drift, gently return to your focal object for a minute to re-collect, then open once more.

Continuity is vital. This week-long plan builds ability and familiarity.

• Day 1–2: Security + Nostril Breath (suggestions solely) + Exhale Counting (1↔10)

• Day 3–4: Security + Stomach Visualization (narrowing to some extent)

• Day 5: Security + Coronary heart-Based mostly Focus (feeling care/gratitude)

• Day 6: Security + Sound Receiving (sounds arriving on the ears)

• Day 7: Security + Your Favourite Object → end with 5–10 minutes of open consciousness.

For deeper influence, attempt “stringing” practices—a 15-minute session within the morning and a 10-minute session within the night.

Right here’s how one can work with widespread obstacles, for your self or your college students.

• Sleepiness/Fogginess: Sit extra upright, open your eyes, or swap to a extra alert object like sound or a visible dot.

• Restlessness/Fear: Shorten your goal: “Simply this one breath.” Just a few full-body exhales also can reset the system.

• Sick Will/Harshness: Heat up with 2 minutes of loving-kindness or gratitude. Let the harshness be recognized, however embody one thing variety in your subject of consideration.

• Doubt: Merely identify it (“doubt is right here”). Decide to practising for simply two extra minutes. Journal one line: “What do I do know from direct expertise proper now?”

• At all times Begin with Security: Even 60 seconds of gladdening and grounding makes a profound distinction.
• Readability is Kindness: Use exact language like “obtain the sound” or “solely the information of the nostrils.”
• Normalize the Return: Body “coming again” because the core ability of meditation, not a failure.
• Encourage Mini-Retreats: Recommend college students attempt two or three 20-30 minute sits in a single day. Clustering periods usually results in shocking breakthroughs in stillness and pleasure.

I am deeply grateful to Rick Hanson and his group for the invitation and their heat, receptive presence.

If this useful resource lands for you, I’d love so that you can watch the recordings, remark along with your experiences, and publish your questions instantly on YouTube. Your reflections assist create a studying useful resource for everybody.