and Observing Yourself and Your
Now you have
selected a quiet spot, a peaceful time and a relaxing posture for
meditation. Next close your eyes and watch yourself. See
yourself with your mental eye. You may think, “What should I do
with myself?” Then you may feel silly and think, “What am I doing
here? Why am I sitting here like this, doing nothing?” You will
think of all the project s and chores you want to finish—the bank,
the groceries, the party, the job, the appointment—all will come
into your mind now. It is natural because your mind is always
engaged in some activity. If you have nothing else to do, you
turn on the radio and begin chewing gum. People go to the
seashore and into the mountains, to nature’s most serene and
beautiful spots, carrying their radios and chewing gum. You may
know what to do with people and thing, but you do not know what to
do what to do with yourself.
First, just sit
and let your own thoughts come. What kinds of thoughts appear?
How many kinds are there? What fancies and silly notions come to
mind? See what tendencies and instincts are hidden in you. The
first step is to sit and watch, to discover the habits and
tendencies of your body. Watch as a neutral observer. Don’t
think of anything as bad or good, as right or wrong; stay judgment
free. Remember any adjective that any person has used for you,
let it go for now. Begin to see that you are beautiful. Begin to
feel a pleasant feeling within yourself. Let this feeling come
over your face. Visualize it soothing and relaxing you.
Visualize yourself sitting for meditation with a pleasant,
You may now see
all of your needs arise. Ask yourself, “Why do I have them? What
are my desires? How do they manifest themselves?” From these
questions you in your subconscious mind? Unnoticed or unnecessary
nervous actions, like tapping your foot or biting a fingernail or
smoking a cigarette, reveal you discontent or pain.
Because of anger
and hatred, frustration and resentment, we become tense and ugly.
Through meditation we are rebuilding ourselves. We bring the
power of our mind to build new cells in our face and our whole
body. If you watch your face in meditation for one year, making
it happy and smiling and presenting a good image to yourself in
your inner eye, then a change will come in you and everyone will
notice it. People will wonder what cosmetic you are using, but
the real cosmetic is meditation. You will change yourself if you
believe in yourself.
In life, what you
conceive, you receive. What you think, you become. Now our lilfe
is out of our control because we feel sorry for ourselves and do
not sincerely want to take the steps to change. We only wish we
could change. Put a wish has no strength, no backbone. A wish is
wishy-washy. We must use our will instead. Don’t allow any doubt
to counteract your will. Otherwise one thought will simply cancel
another and you will go nowhere. A negative thought is a weed
that can spoil the garden of your heart and mind.
Once I knew a man
who had a large house and a beautiful lawn and garden. Each
morning he would wake up refreshed, go out and sit in his garden
and meditate. He would look over the grass and plants and seek
out any weeds. If be saw an unwanted weed growing anywhere in the
place he would bring his attention on that spot and concentrate.
The man’s gardener was very sensitive; he would then see the weed
and go remove it. Then the man would scan the lawn again and find
another week Bringing his attention to focus on it, the gardener
would then see it and take it out. In this way the man kept his
lawn and garden and all the grounds of his home beautiful. In our
meditation we are doing the same thing.
Now as you are
sitting and seeing your face in a beautiful light, you may notice
some skin problems. Why do you worry about it? It is the sign of
the bubbling energy of youth, of your inner heat and strength. Do
not be negative about it; eat the proper food and watch as it goes
Next direct each
part of your body to relax working upward slowly from your toes to
your head. Make your jaw relax as you sit. We release any
tension because the tension which we store in our bodies makes us
unattractive and drives away. Our friends. Friendly faces are
beautiful because they are natural and sweet smiling. No one
notices whether their features are well shaped or in proportion
because love flows from them. Now in meditation you are creating
a new face and a new feeling. After you relax your jaw, relax
your whole face, around the eyes and mouth and in your cheeks,
taking away al frowns, grimaces and scowls.
Now you become
calm and concentrate on your breath. Breathe only through your
nose, not you mouth. Watch your breathing and, without
controlling it, see how the breath comes and goes.
Our breath comes
ad goes in three levels, as you can observe. First it comes into
the chest area; this is the shallowest part. Then the ribs expand
as we draw the air deeper into oour body. Finally the diaphragm
expands, causing the stomach to distend. Be aware of each of
these three parts to your breathing as you sit t meditation. Feel
your body filling with fresh energy as you inhale. Then allow the
breath to go out of your body and feel that you are removing any
tension or fatigue or negativity as you exhale. In this way you
rejuvenate yourself with every breath.
Spend the first
two or three days observing these bodily needs and tendencies.
Take you time with yourself. This is not a race or contest.
After this period you will be ready for the second phase of this
practice—bringing the mind to one-pointedness.