Buddha's Brain: The Practical Neuroscience of Happiness, Love, and Wisdom

by Rick Hanson

The Meditation Find a comfortable posture, one that is both relaxed and alert. Close your eyes or leave them open, gazing a few feet in front of you. Be aware of sounds coming and going. Aware of sensations in your body. Aware of thoughts and feelings. Notice anything that is particularly distracting; be mindful of this distraction for a while and then see if you can shift your focus to the breath. Form an intention for your meditation, perhaps with words or perhaps wordlessly. Imagine being someone very focused, either a person you know or a historical figure like the Buddha. Really relax. Take a big inhalation and then exhale fully, feeling the tension leave your body. Be aware of the internal sensations of breathing, cool air coming in and warm air going out, the chest and belly rising and falling. Don’t try to control the breath in any way, just let it be what it is. Stay aware of the breath throughout the meditation, using it as a kind of anchor. Feel as safe as you can. You’re in a protected setting, strong in yourself, able to relax vigilance and bring attention inward. Find some compassion for yourself. Bring to mind other positive feelings as well, including soft ones such as gratitude. Sense the benefits of this meditation sinking into you, nurturing and helping you, gently inclining your mind and brain in an ever more wholesome direction. All right. For the next five minutes or more, try to stay present with each individual breath from beginning to end. Imagine ...