Linking Mind and Body
The physical body positions we move into and out of while practicing yoga are called asanas. The meaning of the word is steady seat, which can be thought of as a steadiness of effort and ease in the body, mind and breath while moving. The steady seat also refers to the place where the mind sits at the still point in the center of the turning world. Yoga is not just a great way to physically train the body; it is also a powerful way to train the mind as the witness part sees the inner and outer play of experience.
What is Going on in There?
One of the most powerful ways to train the mind is to observe the inner experience without judgment. This is called witness consciousness. The witness is actually another level of consciousness. The witness coexists alongside normal consciousness as another layer of awareness. It is the part that is always awake. Humans have this unique ability to be the observer and the observed at the same time. In fact, the awareness of the ability to observe the inner experience actually changes the brain for the better.
Craving
I am aware of my craving for chocolate, followed by the thought: chocolate would be nice now. I watch my hand reach for the drawer that has the hidden candy bar, feel my breathing change as I tear away the foil and note the saliva appear in my mouth as I bring the sweet taste to my lips. I am the one who is doing the action and observing the action. If compassionate, nonjudgmental witnessing it present, I may notice something about myself. If I am judging my thoughts and actions, I may tune out self-awareness.
Develop Your Witnessing Ability
Informal practice: Ask yourself, “What am I aware of in my body right now?” Practice being the witness of your own inner experience without judgment. Watch with curiosity as self-awareness quietly emerges.
Formal practice: Sit for 10 minutes of meditation. Turn your attention to the contents of your mind; the internal chatter and the images arising and moving through. In this practice, name the thoughts arising as “thinking” and the images arising as “image,” the spaces between thoughts and images as “space.”
So every five or ten seconds, simply name (silently, to yourself) what’s happening in your mind. If you witness thoughts, simply say “thinking.” If you observe an image (the face of your friend you had lunch with yesterday), simply say “image.” If there are no thoughts or images arising, simply say “space.”
As you label the thoughts and images, maintain the attitude of a detached and kind observer, almost as though you were saying: “hello thoughts” or “hello images” in a friendly and relaxed way. It is not necessary to change the thoughts or images in any way. Simply observe and label them. On their own, they will arise, stay a while, and then dissolve.
Over the course of, say, one minute of this practice, your labeling might be something like this: “thinking” … “space” … “thinking” … “image” … “thinking” … “space” … “space” … “thinking” … “image”.
This is you witnessing you; the witness who takes a steady seat and observes from the still point at the center of the turning world.
Here is How Somatic Mindfulness Meditation Helps
Thank you Margaret & Eddie for all you do! This article reminded me when I take to the cushion, all “things” going thru my mind are images, thinking or space. This for me takes the judgment away from me as well as lessening false pride & ego.