Meditative Art of Attention | EL March | Skillshare

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Meditative Art of Attention

teacher avatar EL March, Mind Transformation

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Taught by industry leaders & working professionals
Topics include illustration, design, photography, and more

Watch this class and thousands more

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Taught by industry leaders & working professionals
Topics include illustration, design, photography, and more

Lessons in This Class

5 Lessons (38m)
    • 1. What is Meditative Art of Attention

    • 2. Cyclic Existence

    • 3. Modes of Meditation

    • 4. Meditation Methods

    • 5. Final Words

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About This Class


Dr. EL March is an Orthomolecular Medicine Doctor with strong background in psychotherapy and Spiritual Alchemy. Through her meditative audio she has helped many individuals transform their lives. She strives to balance the individual’s emotional, mental, physical, and financial aspects of life. Her various audio productions are just what you need to stabilize yourself mentally and emotionally, paving your way to a peaceful, joyful and a more productive lifestyle.

In this course, Dr. March is showing you what meditation is all about, how you can be in a meditative state, and how to start meditating on a regular basis to promote health in your mind, body and general life; as well as various types of meditation to choose from.

Meet Your Teacher

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EL March

Mind Transformation


I am a non-fictional, creative and self-help author, and an Orthomolecular Medicine Doctor with strong background in Holistic Psychotherapy, Perception Alignment and Spiritual Alchemy, helping individuals transform their lives. In my practice I strive to balance the individual’s emotional, mental, physical, social, spiritual and business aspects of life. I have authored and self-published 11 books in the area of New Age and the philosophy of unity and energy based Universe. I was brought up under the supervision of the Masters of the East in an ashram since the age of 5.

My mission statement: “My highest achievement and accomplishment, is to see you succeed and thrive in your personal and business life”. I have taught many classes and lead workshops and tra... See full profile

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1. What is Meditative Art of Attention: Hello and welcome to militated. Art of attention. Meditative attention is an art and acquire skill, which is going to bring clarity and intelligence that allows us to see the true nature of things. A most variety of techniques. One particular method is the art of attention, the fundamental part of meditations. Attention, the question. Come up then on. But how do we do it? What is the practice? What does it mean to be mindful or attentive? The reason we have all these questions because really, most of us tend to function in a rather inattentive, on focused way, which results in a rather superficial experience of life. This is why it is so necessary for us to train our attention in a systematic way. Training our attention brings about the effect of uncovering things that they really are. It is the primary attention that sees through the content of mind to the underlying processes. When we attempt to do this, there's a natural chance that at the beginning there's a reaction during the observation, then that need to be observed. One thing about any kind of meditation that is portrayed is that we feel as if we need to be confined to a cross legged posture while a couple of our fingers are touching and meditate. There are a variety of meditations on a variety of positions. The main thing is for you to allow your body to be in its original natural position, remembers launching, not your natural body position. Meditative attention is a dynamic practice of paying close attention to what you're doing in whatever posture or position you happen. To be in the way. To orient yourself in this practice is to literally come to your senses. That is a strategy of being fully aware of all your activities through a conscious orientation to the Five Senses on the Sixth Sense, which is the mind the Buddhist called us the Sixth Sense doors. Here is why you have five physical senses eyes, ears, nose, tongue and touch, and the Sixth Sense, which is the collective term for the five kinds of consciousness. By consciousness here, cautiousness knows consciousness, etcetera, so the practice to be consciously attempted at the predominant door or send space, for example, being on guard at the door allows you to noticed effects off the contact between the I and the visible objects and how you're relating to them. This orientation toe, any door feeling? Is it pleasant? Is it unpleasant? Is it neutral? What thoughts are associated with it? Take particular notice off the changes. It is useful to make a habit of checking yourself during your daily routine. What says Door? My at what is happening? What are the associated feelings? That the rise. We will continue this in the next video. Looking forward to see you. 2. Cyclic Existence: hello and welcome back to continue our what we talked about. As you experienced Siris of casual events, you can intercept them in relationship with either consciousness, sense, impression on or feeling the ability to do this gives you the potential to be free of the conditioned cycle of suffering that most people are annoyingly attractive. This is quite profound and easy to understand. We can live happier, fuller life toe theory, where nous off sent stores what we're experiencing now with the result of a series of events that arose because off previous conditions and is linked as a causal chain of effects. So we live life in a cycling existence. It's useful then, for you to have a working knowledge of the 11 links in cycling existence. They are as follows with ignorance is condition. Wilful actions arrives with wilful actions as condition cautiousness arises with consciousness as a condition, mentality or materiality arises with mentality or materiality. As a condition, the sixth Sense door arises with the 67 door as a condition. Contact arises with sense impression as a result of the contact as a condition, feelings arise with feelings as a condition grasping arises with grasping as a condition clinging arises with clini as a condition. Attachment arises with attachment is a condition. Becoming arises with becoming as a condition, pain, old age and death arises. A useful way to support meditative attention is naming or labelling various things during the observation of your own body and mind. But this is a very useful tool. It is used carefully in focusing and sustaining the attention while you repeatedly making mental note off. Whatever arises in the mind body experience. For example, hearing you're in thinking, thinking, touching, touching, etcetera. This is a powerful utility to help establish bare attention, especially at the beginning of the practice, when it is vital to systemically note or label as much as possible to establish the attention. Otherwise, you're likely to get lost in unknown. This drifting with long periods of inattention, having succeeded even partially and sustaining the attention that the mental noting can be dropped, especially if the noting has become mechanical or is so clumsy that it is interfering with the Southern attention. What you have acquired the ability to monitor your experience with just their attention, you will need to return to the mental, noting on Lee with the attention weekends or if it is lost or needs to be re established. The mental note can be combined with the practice of orienting back to your sense impression by the naming of the physical and mental objects as they arise at the six cents stores. Be careful not to analyze what is being observed. Just register or noted without any reactions. There's something called the four scoops of attention. The four scoops of attention are structures or frames of reference that are used to support the practice there, used as guidelines or frames of reference to happy directly attention as you investigate the various experiences in your mind and body. So the 1st 1 is attention to body directed to apprehending the primary elements of the body like air, earth, fire on border, the hardness, the softness, the temperature, fluidity and movement within the body, and awareness of the various body postures, movements and actions in daily activities. Next one is attention to feelings or sensations, which is noting the qualities of feelings as either pleasant, unpleasant or neutral, while being careful to differentiate the primary feeling from the emotional story. Next one's attention to cautiousness on mind states the consciousness is annoying of anything. It's a physical sensation on the doing of it. In here, particular attention is paid to mind states like happiness, sadness, education as seeing that arising and passing away. The 4th 1 is attention to the mental content. This is not analyzing mental events or classifying them, but using the attention to passively register the things that their better your mind, thoughts, ideas, concepts as a witness without any commentary. So let's continue this it out next to did you. 3. Modes of Meditation: hello and welcome back to continue will not talk about the two modes of meditation. There are two modes of meditation, call and insight coming or serenity. Meditations use techniques of fixing on a single object, excluding all other objects to produce calm and one pointed nous, for example, techniques using visualization following your breath mantra as or contemplation. The second meditation motors made up off practices that develop awareness that is paying close attention to the predominant object your physical and mental experience. With moment to moment awareness, this meditative attention will lead to inside knowledge. The ability to successfully manage yourself in meditation depends on whether you can make appropriate adjustments. Were fined two during the practice sessions. This ability is off course, based on understanding to most of meditation that we just talked about. For example, if you become strained or tense during inside meditation, switching to the serenity or calm meditation move will come and relax the mind. Or, if you become stuck in combine state insanity meditation, you can invigorate yourself in the mind with an awareness exercise to give it an investigative edge. Now we talk about the three fold strategy. I've heard meditation to refer to control state of mind, it's necessary to appreciate the nature of practices applied to meditation. This is far from the case because the meditator needs toe have a flowing receptivity to the experience without in any way controlling it. So discipline in meditation context can be misunderstood as imposing your real to control practice. Actually, it is no more than following directions on persistently applying instructions. Have a sensitivity so that correct practices, repeated performance to develop skills without controlling or interfering with the experience. It's developmental, the way to growth. It is important at the beginning of the practice to notice how your relating your experience or what your attitude to it is like. If it happens to be reactive, judgmental that it's necessary to change the way you relate to things, situations or people by cultivating qualities of acceptance, empathy on off letting go, being more accepting and allowing without the struggle to gain, something creates a natural, meditative state that facilitates the practice. Traditionally, the meditator has formally undertaker except five rules of conduct as a prerequisite to meditation. These are the foundations off good practice and without the good concentration really cannot be achieved refrain from harming or taking life, refrained from taking what is not given, refrained from the misuse of the senses, refrained from falls or harsh speech and refrain from the taking intoxicating material, which will confuse the mind, mental impurities or the three poisons off. Greed, hatred and ignorance, as they're called, can be dealt with in three ways. First, that expression can be restrained by harmonizing our behavior. Second, when they manifest in the mind in forms of energy thoughts, for example, they can be skillfully dealt with through concentration practices in serenity, meditation, and then they can be eradicated through inside meditation. We also have four types of meditation practices. They are we're going down meditation. This is where the focus is on the breath on the sensation of resting and calmness sitting meditation. This is where the primary focus is on the elements of the body while switching to the other scopes of attention as they come up, there's walking meditation, where the stepping or foot movements and walking on, noted in detail on the rotation, is focused on the movements as the primary object on a daily activities where the meditator continually labels body movements and actions making these four aspects of practice together who created unbroken through the awareness throughout today. So you're basically meditating all day long in this way, a precise in detail, noting off every action and movement can be sustained as an example for sitting meditation . Here's what you may focus on. The first step would be to find a balance sitting posture where he should be relaxed. Yet you respond. Should be straight. Allow your head to balance freely on your spine. Checking that, uh, is not pulled back where it's not fixed now. Allow your chin to drop so that your eyes in years what about the same If you're sitting on the floor, used questions so that your knees are below your hips and in contact with the floor. Or else use a chair with the firm. It is not a sofa. Now try radiating loving kindness above, and we go on in all directions around you to check that you're not holding or contracting in the front or the back. Check that your breathing is free, and it's easy. Any restriction In the case of fixed posture, turn your awareness to the parts of your body which contacts the cushion ground or the chair softening onto the supporting surfaces. It's useful to spend five minutes scanning the body in this way. Know that there is no such a thing as perfect. Posture on postural X Will will come and go as a national part of this practice. If pain becomes overwhelming or is due to injury, might Feli adjust the posture after noting the various sensation? However, as concentration develops, you may get sensations off hotness, stiffness or itchiness of the part of the contemplation of feelings and sensations. And it's important to note them mindfully without fidgeting. It's important to attend your posture with wisdom, not insisted Willpower. Posture will improve with time, but you need to work with the body and not use force against it. If you have a lot of pain during a period of city, change your posture. Sit on a small stool or chair, or stand up for a while. Now check your posture. Make sure your hips are not leaning back on your spine is completely straight. Also, the small of the back should retain its natural unforced curve so that the after minus forward and it's open. Imagine that someone is gently pushing between the shoulder blades, but keep the muscles relaxed. Also note and gently release any tension in the neck or shoulder area. Once you have settled into a comfortable, upright and balanced position, we can begin meditating on the basis of working from the gross to the Southern. In other words, from the body to mind, feel the touch sensation off hardness or softness from the bodies. Contact with ground or chair, which is the earth element. This will help to anchor the attention to the body, especially when assisted by the mental label of touching. Then turn into the natural, rising and falling movement of the lower abdomen, making a mental note or label of rising rising, fully fallen. So say at this point, if any second objects arise, like thinking sensations in my state, you must not them two until they disappear That, if nothing else, is taking your attention than you return back to your noting that rising and falling movement of the abdomen as you're probably object but always be prepared to attend to the secondary object when they come up. Let's continue this, you know, Next video 4. Meditation Methods: Hello and welcome back in this video. I will continue by giving you an example off the walking meditation. What medications usually associate it with sitting posture? Insight. Meditation exercises can be practiced while you walk walking in insight. Meditation is essentially about the awareness of movement as you know the component parts of the steps. Alternating walking meditation with sitting meditation helps keep the meditation practice in balance. Walking meditations also a skillful way to energize the practice. If the calming effect of sitting is making your dull or you are becoming over concentrated , this is a good way to overcome it. Actually, it can be the preferred mood in inside meditation as it Isman station. In action, you will need to find a level surface from 5 to 10 meters long, where you can walk back and forth. Your arms should hang naturally with your hands lightly clasped in front. Gaze at the point about two meters in front of you on the ground. To avoid visual destructions, establish your attentiveness by first noting the standing posture on the touch sensation of defeat at the start of the walking. Then as you walk, keep the attention on the sole of the foot. No other like or any other part of the body. For the 1st 5 minutes, you can know just three parts of each step lifting, pushing, dropping now mentally note, or label each step part by part, building up so that your noting all six component parts raising, lifting, pushing, dropping, touching and pressing concurrent with the actual experience of the movements while walking and noting the parts of the steps, you will probably find your mind still thinking not to worry. Keep focused on the noting of this step so long is that thoughts remain just background thoughts. Everything is all right. However, if you find you have been walking lost in thoughts, then you must stop and vigorously. No thinking as thinking, thinking, thinking, then re establish retention on the movement and carry out. Be careful that the mental noting doesn't become so mechanical that you lose the experience of the movement. Try to do a minimum walking period of half a. Now I'm building up to a full hour. Strategically, it is better to do a walking period before a sitting session as it brings parents into the practice. If you can alternate the walking and sitting sessions without any major breaks, you will develop a continuities awareness that naturally carries through into the awareness of daily activities. Now let's take a look at the awareness of Davy activities for the awareness to deepen. Continuities has to be maintained for a least a few hours in a day Continued. He arises, too. Careful and precise Attention. Two movements. Auctions Siemens and my state's whatever is noticeable for as long as possible to your daily routine. Nothing can be dismissed as unimportant when noting your daily activities. Domestic chores, eating, brushing your teeth, etcetera repeatedly note any and every movement and activity in order to establish, to have it so that it becomes second nature to know them in your daily routine. Off course. This is not easy to start, and so it requires patience and perseverance, especially in being kind to yourself when you feel frustrated by constant forgetfulness. If you're having difficulty set yourself up to do a daily mindfulness exercise using yet sugar as a reminder, for instance, you could use contact with water as a trigger to remind you to be present with whatever it is that you're doing. While you're doing it like washing your hands or doing dishes or hosing the garden or washing the dog etcetera. If you succeed only once in paying full attention, it might be the start of establishing the habit of being mindful. It's helpful to reinforce your efforts in being attempted in daily life by reviewing or taking stock of your notes. But again, without making judgments on recording, you're practicing meditation journal. One thing to remember is that awareness of feelings is the pivotal factory meditation. A lot of difficulties and meditation practice them from the fact that they go unnoticed and unacknowledged. We spent most of our lives in continuous effort to increase pleasant feelings on to avoid unpleasant feelings. If we don't acknowledge feelings linger on, we become stuck in some state positive or negative off of emotions. Yet feeling by itself is quite neutral when it's simply registers the impact of an object as pleasant, unpleasant or indifferent. Only when there are emotional additions, like when our personal stories involved, we might then feel fear, hatred or anxiety, Feelings and emotions are separable. Many of the weaker impressions we received during the day stop at the mere registering a week on grief feelings. This shows that the stopping of feeling is physiologically possible. Attention to feelings, even when there we can breathe, can be sustained throughout the day when the mind is calm and its alert because actually there many occasions when we are not totally preoccupied and is able to know this feelings clearly as soon as they come up. If, however, your unable at first to differentiate the feelings as a strategy, try asking yourself a chicken question. What my feeling. Now, In this way, you can sort out the jumble of confused feelings usually present. It is a particular importance to detach the feelings from even the slightest thought off I or mine. There should be no eagle reference like I feel, nor should there be any thought of being the owner of the feeling. I have pleasant feelings or have pain, but rather their pleasant feelings. Or there is pain. Awareness of feeling without the equal reference allows the meditator to keep the attention focused on the feeling alone. You should first develop an awareness of the feeling when they come up clearly distinguished on as pleasant, unpleasant or neutral with attentiveness. There's no such thing as mixed feelings. Attention has to be maintained throughout the meditation. The untrained mind is constantly reaching out to pull it one object or push away another object. This habit of pushing and pulling causes a lot of distress and imbalanced, so keeping your balance will help to develop in mind That does not klingle reject like or dislike. And it's without attachment, without judgment or condemnation, everything justice. The focus has to be placed on the present moment. Just paying attention with calmness toe What is happening in this particular moment? This guy, the training Also house. Maintain your balance and the ability to live in harmony with others. Maintaining your balance in meditation is a lot of harmonizing. Three factors. Effort, concentration, unawareness. Too much effort makes the mind restless. Why too much concentration narrows their awareness and restricts the attention to a single point effort and concentration on effective factors. While awareness is passive as you practice, keep in mind the characteristics of these three factors because applying them appropriately will allow you to adjust, harmonize and keep your meditation practice and battles. Each type of meditation we have discussed requires a different form of concentration in calm or serenity. Meditation. The meditator fixes on a single object, ignoring other objects to become absorbed in one object. Inside, meditation is a moment to moment, knowing of various objects as they come up without fixing on any particular object. Actually, inside politician is really a matter of strengthening of awareness rather than concentration. So if you wish to change the meditation mold from serenity to incite, for example, fixing on a single object has to be dropped to allow for an open moment. Woman awareness, Whatever is predominant in your experience. Because inside medication is the practice of awareness, it's not necessary to induce. Concentration is such because sufficient concentration will naturally come up by continuously maintaining the attention. There's no problem in having too much awareness as there's an effort and concentration. It's not something that you can overdo rather this more likely that there's not enough awareness to help balance the factors of effort and concentration. There are five ways to maintain bus with this in your own experience, noting impartially whatever you're experiencing while you are experiencing it. So creating a witness in consciousness, basically letting go rather than seeking gratifications, our wishes impulsive desires. There has to be at least some degree of letting go to create the space to see the removal of the sensor. This is an attitude of acceptance off all thoughts, feelings, emotions and sensations into awareness without discrimination or selection, an attitude of neutrality, a neutral registry of physical and mental events without the slightest posturing or positioning towards them Being receptive. Meditation is not about being distant from experience but being alert, sensitive and intimate with what is being observed from a place of receptivity loving kindness. Meditation can be brought in to support the practice of awareness to keep the mind open. And Kerry it provides a good balance which complements insight. Meditation, loving kindness was taught by Buddha to develop unconditional love. Hatred cannot co exist with loving, kindness and disobeys if we replace it with thoughts based on loving, kindness, loving kindness. Meditation specifically trains the mind toe, overcome all forms of negativity. It brings about positive other two changes by systematically rather being the quality of loving acceptance. In this way, it acts as a form off south psychotherapy, a way of heating the trouble, mind to free it from its pain and confusion loving kindness is one of the first meditations that is practiced to produce four qualities of love, friendliness, compassion, appreciated joy on calmness. The quality of friendliness is expressed as a warmth that reaches out and embraces others. When loving kindness matures, it naturally overflows into compassion. Because it's empathizes with people's difficulties, please note elicit empathy and sympathy as they're quite different. We need to be aware of the difference between the two. The loving kindness medication come to maturity in the state of calmness, the practice of loving kindness. Meditation begins with developing loving acceptance off yourself. If you experienced resistance, then it means that feelings off unworthiness are present from here. There are a few things you can choose to visualization. This is to bring up a mental picture. See yourself or the person smiling back at you, or just being joyous by reflection, reflect on the positive qualities of a person on the acts of kindness they have they have done and to yourself, making information a positive statement about yourself using your own words. Auditory. This is the simplest way, but probably the most effective, repeated internalized mantra or a word or phrase such a loving kindness. The visualizations reflections on the repetition of loving kindness are tools to help you store up a positive feeling off loving kindness. You can use all of them or one that works best for you when the positive feeling come up. Switch from the tool your using to the feeling because it is the feeling that is the primary focus. Keep the month fixed on the feeling. If it's trace, bring it back to the tool, or if the feeling weekends or is lost, then go back to the two completely. The second stage is in which you systematically project the feeling of loving kindness. Toe all points of the compass north, south, east and west. Up, down, all around. Loving kindness is a heart meditation. I should not be seen as a formal sitting practice aside from everyday life, so take your good vice outside into the street, at home, at work, into your relationships, etcetera. Applying the practice to daily life is a matter of purposefully directing and loving attitude on having openness towards everybody you relate to without discrimination. Let's continue this in the next video 5. Final Words: Hello and welcome back. The image associated with meditation unfortunately suggests to the inexperience that meditations a static statue like pursuit that was practiced Onley in meditation hopes If meditation is to have any relevance to everyday life, it has to be done. It'll this does not just mean your residence, but wherever your attention happens to live. To meditate at home requires a hands on dynamic approach that is not restricted to any particular time, place or posture. It should be integrated into ordinary activities of life on become the basis for a meditative lifestyle in the home and everyday life. I need to take another that integrating meditation into daily life can be quite easy. As long as you're purposefully set yourself up to do it. Good intention is not good enough. There has to be commitment, so consider your priorities. What is more important, our sitting in front of the TV screen? What happened? Now we're so off sitting meditation with a busy life, it is easy to convince yourself that you really don't have the time to make a regular sitting or when you're feeling tired that you should just drop naturally when you get stressed. or over tired. There's resistance to facing the stress by meditating, but it's usually on Lee an initial resistance that you have to face before you go through with it. Also don't value to practice thinking if your meditation was wasn't good quality and if you're wasting your time, all that is needed off views that you need to persist because it is vital to maintain the habit of practice to get the long term benefits. The last piece of information about medication, of course, is guided meditation. A lot of people find this type of meditation quite relaxing and easy guided. Meditation usually takes you through a scenario and guides you keeping your mind focused on the object of your desire. So, for example, if you want to do breathing exercises, but you feel distracted often when you do with your own, this method of meditation allows your mind to focus. Or perhaps if you're thinking about manifesting abundance and clearing your mind of negative thoughts, these kind of meditations are awesome. I hope you have enjoyed this course and has been informative. Please don't forget to review rate this course you can contact me with any questions on skill share or through my personal limit. Dr L L s o s dot com, Or follow me on Twitter at Dr March or visit my site W B w l s o s dot com My toilet medications are available on iTunes City baby on, probably on Amazon as well. My books are available at Amazon in Hard Copy and Kindle. I wish you the best in your meditative experience.