MINDFULNESS BASED MEDITATION
Mindfulness Based Stress Management/Mindfulness Based Cognitive Therapy/Self Compassion/Being in the moment/Zazen meditation
Steve is an Ubasoku (an ordained lay-Buddhist) in the Soto-Zen tradition. He received the Buddhist Precepts from Reverend Master Haryo during the Jukai Ceremony, held at Throssel Hole Buddhist Abbey, in 2014. He has been practicing mindfulness meditation for almost 40 years. Although Steve's own mindfulness practice is based on his Buddhist beliefs, he argues strongly that therapeutic mindfulness practice is a secular, non-religious therapy open to people of any, and no, faith communities. He has completed NHS approved training courses in practicing and teaching therapeutic mindfulness meditation, and draws upon his experience as a qualified tertiary-level teacher to help participants acquire the skills of 'being in the moment'.
To the Present Moment
Without necessarily changing your posture or seating position (although you can if you want to), shift your gaze to something in the far distance. Fix your gaze on an object (it can be through the window or just the other side of the room) and as you look at the object become aware of your breathing. Deliberately breathe into your body, and then deliberately breathe out again. Do this three times, following your breath each time.
Still following your breath, shift your gaze to something in the mid-distance (roughly half-way between you, and what you have just been looking at) and fix your gaze on that. Continue to breathe in and out, allowing your breath to become deeper and slower as you proceed, for a further three breaths.
Continuing to follow your breathing, fix your gaze on something in the near distance (something reasonably close to you) and focus on it while slowly counting a further three breaths. Finally, shift your gaze to your keyboard (or something equally close) and silently tell yourself, "This is now".
That's it! 10 breaths to re-focus your attention, and no-one noticed a thing. You can repeat this anytime you feel you would benefit from reminding yourself where you are.