The key with all meditations is to find a method that is most effective and comfortable for you. Both stopping and seeing meditations achieve the same result of reducing the stress and anxiety usually caused by our thoughts. Stopping meditation does this by decreasing the sheer repetition of harmful thoughts, enabling us to rest in the stillness of our Mind. Seeing meditation does this by helping us realize that our thoughts do not have to control our emotions and that we can simply watch thoughts rise and fall.
Stopping Meditation stills the mind through focusing on a single word, sound or by looking at an object. Concentrating in this manner slows down the discursive mind (the constant chatter of thoughts) and increases the length of time between the arising of thoughts.
Focus on the breath
This is the simplest of stopping meditation practices. You should just notice your breath as it comes in your nose and travels to the stomach and then moves back out your nose. You are not trying to control your breath, you are just watching it. If you find that you end up controlling your breath, you can take several deep inhalations and exhalations and then let your natural breath continue.
Bamboo Breathing (Developed by Katsuki Sekida)
This method utilizes the body's natural tendency to focus when tension is applied to muscles in the stomach area. In this breathing exercise you need to ensure that you are breathing in and out of your stomach (and not your chest).
When you breath in, your stomach should expand and when you breath out, it should contract. In this practice, you take 3 normal inbreaths and outbreaths and then on the 4th outbreath, you exhale in 3 short, separate exhalations. You are exhaling through your mouth. With each shorter exhalation, your stomach contracts partially (1/3) of the way. Hold this state for a second or so, and then partially exhale again. The third exhalation should completely contract your stomach and push all the air out. Then continue with normal inbreaths and outbreaths for 3 times and then go back to the bamboo breathing. (It is called bamboo breathing because a bamboo stick consists of three segments.)
Counting
Some people find the practice of counting numbers as an effective way to still their mind. Your counting should have some built in means to check whether or not you are lost in thoughts - for instance, you should decide to count to 10 and then return to 1. Therefore, if you catch yourself at 14, you know you had been lost in thoughts.
Mantra
Mantra practice simply consists of choosing any word, sound, or phrase and repeating it over and over in your head. Practiced over a long period of time, mantras are extremely powerful at stilling the discursive mind. Choose a sound, word, or phrase that has meaning to you.
Christians may want to use a mantra such as, "Lord Jesus Christ, Son of God, have mercy on me a sinner." Muslims mystics used the mantra, "There is no God but God." Jews may find a prayer such as the Shma or a line from the Amidah as meaningful mantras. Buddhists use a form of mantra, the Koan, in their practice. Non religious people can choose any phrase or quote that has particular meaning.
Firestein Method
This method combines three separate techniques: counting, mantra, and bamboo breathing.
First, choose a word or sound. It should be one or two syllables. Examples include "ohm," "christ," "peace," "shalom," "love."
Next, learn bamboo breathing. Bamboo breathing consists of exhaling in three short, separated outbreaths, rather than one long outbreath. It is called "Bamboo" because a bamboo stick has separated segments. When you breath in, your stomach should expand. When you do bamboo breathing, your stomach should contract in three separate movements, with the last outbreath releasing all the air in your stomach.
The practice consists of counting from 1 to 10 and then returning to 1. On each inbreath, you could a number. On each outbreath you say your word or sound to yourself. On "5" and "10" you exhale using bamboo breathing. (For other outbreaths, just exhale normally).
Focus on object
This concentration meditation is more difficult than the previous ones, and is done with the eyes open. Choose a small object that has particular spiritual or religious significance (Cross, Jewish Star, Stone, etc). Place it about three feet in front of you and then gaze your eyes down upon it. Keep your focus on the object.
Seeing meditation lets us realize that our thoughts are constantly arising and then falling, jumping from one topic to another, and consistently playing out stressful or fearful situations. By realizing the nature of our mind, we also notice that we are more than our thoughts. We are the awareness that can notice the thoughts. We can then watch our thoughts in a non-judgmental manner and see them rise and fall. When we take this perspective, our thoughts have less grip on our emotions.
Counting
Simply count every thought that arises. Once you count that thought, let the thought go. No matter how interesting or important that thought might seem, notice it, count it, and let it go. This is a good method for noticing improvement over time. You may want to keep track of how many thoughts you had in a given period of time.
Labeling
A little more complex than just counting each thought is labelling them. Within the general category of "thoughts" there are countless sub-categories such as "thing to do," "worrying thought," "restless thought," "if-only thought," "exciting thought." It doesn't matter which labels you use, but try to be consistent, as you will begin to notice your mind's patterns. Again, be sure not to get caught up in any thought. You are just watching and labellling. If you do get caught up in a thought, once you notice it, just bring yourself back. Don't be frustrated - this isn't easy!In and Out
In and Out is a good method for dealing with a particular situation or memory that is playing out over and over in your mind. You consciously go "In" to that thought. Let yourself be caught up in the thought and feel the emotions that occur. Then, consciously, go "Out" of that thought. "Going Out" consists of returning your attention to your body and your breathing. Really feel yourself in your body, and notice your breathing. When you feel like you have fully gone "Out" of that thought, consciously go back into it. In this way, you will begin to notice whenever the thought arises and you can be aware of it and return your attention to your body.Sense Awareness
In this practice, you try to be aware of everything that is going on around you, without being caught up in any of it. This is a more difficult practice and recommended for those who have experience with stopping meditation. First notice your body and the sensations that arise. Then, listen for sounds. As you hear sounds, try to remain aware of your body and your breathing. Feel your awareness expand, constantly picking up on what is happening in yourself and your surroundings.
Body Scan
In the Body Scan, you notice and breath into each part of your body. Start focusing on your right foot, notice any feelings or sensations that arise. Breath in and imagine the breath going into the feet. Then notice your ankle and continue to the hamstrings to the knee and to the thigh and then the hops. Then focus your attention down the left leg until you reach the foot. Bring you attention to your stomach and gradually bring your awareness up your body until you reach the crown of your head. The key is to gradually become aware and feel any sensations that arise in each area of your body. If no sensations arise, simply note that. Don't try to force anything. You can practice this technique seated or lying down.
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