Fraser Trevor Fraser Trevor Author
Title: To reach into Dissociation is to embrace some of the practices of Zen
Author: Fraser Trevor
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To reach into Dissociation is to embrace some of the practices of Zen, The practice of Zen began nearly three thousand years ago when a ma...
To reach into Dissociation is to embrace some of the practices of Zen, The practice of Zen began nearly three thousand years ago when a man sat down under a tree in India and experienced enlightenment. His demeanour afterward seemed so uplifted that his friends called him Buddha, which means “awake.” His teaching became a guiding light for wayfarers, who one by one and step-by-step carried it across the ground of many continents and centuries. People who practice Zen are more skeptical than some devotees. They want to prove the truth for themselves, and so they do what Buddha did. They sit down for long stretches. And then they get up and keep going. week’s meditation instructions: Just one breath


» Set your timer for eight minutes.

» Take your meditation position on your chair, comfortable and alert.

» Gently allow your eyes to close.

» Take a long, deep inhale that sweeps up your current worries, hopes and dreams. Hold it for a moment. Then gently and slowly “sigh” it out.

» One more time. Deep breath. Release any remaining tension.

» Start your timer.


» Notice if you are controlling your breath. If so, release control. Relax.

» Notice that place in your body where you are most aware of the sensation of breathing. It may be your chest, diaphragm, or nostrils. There is no “right” place.

» Gently direct your attention to that place. We call it the “anchor point.”

» With your attention on the anchor point, observe the natural rise and fall of the breath. Try to view this as not “your breath” but “the breath.”

» Allow . . . allow . . . allow. There’s no need to become involved or figure anything out.

» Thinking? No problem. Simply notice this. Gently return to your anchor point, your breath.

» Try to follow just one full in-and-out cycle of breath. If you can, then follow another. If you can’t, fine. Just start over.

» Frustration? Irritation? Just notice these sensations. And return to your anchor point.

» Continue in this way. Simply observe the natural cycle of breath at your anchor point.

» Can you follow just one breath?

» Do this until your timer sounds.

» Repeat this technique for eight minutes a day for one week.
How’s it going?

Most meditators feel awkward when they begin to meditate. In fact, I’d be surprised if you didn’t feel this way. This can prompt you to think that maybe you’re not cut out to be a meditator. But that isn’t true at all.

Consider this: The eight minutes you just spent in meditation may be the first time in your life that you’ve been still, silent and awake—simultaneously! Even if you only were like this for two seconds, it is a radical new way for you to experience the world. No wonder you feel a little strange.

Learning to meditate is like learning any new skill. At first, you probably are mentally and physically off-balance. Perhaps you feel stupid, uncoordinated, even angry—like a real klutz. But you stick it out because you want to do it.

Right now, you may feel weird and awkward. But don’t let that sideline you. Keep up your daily 8 Minute Meditation periods. One day soon, you’ll sit down to meditate and will have what I call your “aha” moment.

When that happens, meditation won’t feel strange anymore. And you’ll be glad you stuck around.

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