INTRODUCTION TO MEDITATION (HOW WE PRACTICE) sactoinsight.org

APPENDIX 1: QUESTIONS AND ANSWERS The following are questions commonly asked by students in the SIM Beginning Meditation course: [Listed are a few possible answers to these questions.]

Question: How do I stop thinking when I meditate?

Answer: The vast majority of meditators are not able to stop the thinking process during meditation. Thinking is what our minds do. It is best not to get into a struggle with your thoughts. We recommend giving yourself permission to think.

Thinking is made an object of meditation like all other aspects of our experience. Rather than getting lost in the content of the thoughts, it is best to notice when there is thinking happening.

You can use a subtle label such as “thinking” or “It is just a thought,” and investigate the thought using the 4 foundations of mindfulness (i.e., Where is the thought felt in the body and breath? What is the feeling tone? Are there associated emotions? Are any hindrances present?). Alternatively, you can allow thoughts to stay in the background of your awareness while you are mindful of the breath in the foreground.

Q: Can I use my heartbeat as an object of meditation?

A: It is generally not recommended to focus on the sensations of one‟s beating heart as an object of meditation. There are several reasons for this: a) the sensations of the heart beating can be quite subtle and difficult for many people to follow; b) the heart beat is a rapidly moving object, which makes it difficult to concentrate upon; and c) for some people, paying attention to the heartbeat can cause anxiety and agitation.

Q: I have trouble feeling my breath. What can I do?

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