Whether you're perched on a beam or a bird is perched on your bean, a meditative attitude will help. Take a deep breath, and let it go. Take two more to cleanse your emotionally frazzled nerve endings. Then focus.
You're practicing anapana sati (awareness of in-and-out breathing). You can intend that the breath be calm, but don't intervene. The breath only mirrors the mind. As you unclench, as you let go, as you observe without intervention, the breath naturally calms. You enter serenity the way a boat enters a harbor downstream on a large river.
As you focus, as you let go of everything but the breath as it reveals itself at the tip of your nostrils or upper lip (the "touching point"), you become tranquil.
A well concentrated (pacified, collected, and intensified) mind is useful for insight. It's indispensable for insight (vipassana). The mind turned toward ultimate materiality (rupa, "the particles of perception") and mentality (nama, "the constituents of consciousness") is able to see them only because of this intensification and purity. Concentration is precious, and it begins with the gentle and continuous awareness of the naturally occurring breath.
For more details, a book is forthcoming on the process of meditative absorption by WQ editors. Stay posted.
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