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Mindfulness of Consciousness
by Philip L. Jones
Mindfulness
of consciousness continues the effort to broaden the field awareness and
to see more clearly how our minds function. Consciousness is a series of
moments of awareness of the objects that come in contact with our five
senses and our mind. It is like a motion detector hooked up to a light;
when it is triggered it illuminates the object that is in its sense field,
such as the visual field.Consciousness
can only be known through the mental factors that arise with it and that
"color" it. For instance there can be consciousness with generosity and
consciousness with greed and also consciousness with loving-kindness and
consciousness with hatred or aversion; therefore this practice is sometimes
referred to as mindfulness of mind-states. As we bring mindfulness to these
moments of consciousness, we begin to loosen our identification with them
and strengthen our ability to carry mindfulness into our lives.
Practicing Mindfulness of Consciousness
• Settle
into your sitting position with an erect but relaxed posture.
• Take
several deep breaths. Then allow your breath to flow in its normal, ever
changing manner.
• With
a quality of spacious awareness, rest your attention in the feeling of
the breath flowing in and flowing out either at the tip/rims of your nostrils
or in your chest or abdomen, wherever the sensations are most predominant.
• If
a moment of consciousness arises and is strong enough to disrupt your consciousness
of the breath, rest your awareness in that new state, allowing yourself
to be aware of what the state is, such as joyful mind or angry mind or
contented mind, until it subsides.
• If
the mind-state is one of strong emotion, such as anger or lust, notice
what it feels like in the body. Is there tightness, burning, a
change in energy? Where is it located?
• While
holding this consciousness with mindfulness, note whether it is a type
of consciousness that will lead to more peace in your life or whether it
will lead to more struggle and difficulty. These are sometimes referred
to as skillful and unskillful states of mind. Please remember that you
do not need to judge these mind-states, simply bring mindfulness to them.
• If
another moment of consciousness arises and is strong enough to hold your
attention, continue to practice with it. If this is not the case, simply
return to mindfulness of the consciousness of the sensations of breathing.
• If
you become lost in thought and you notice it, appreciate that moment of
noticing, of waking up and being mindful. Then gently return your attention
to the breath and continue to follow it.
• If
you ever feel confused about what you are experiencing or what you should
do or if you find a mind-state too difficult to be with, simply return
your attention to the breath.
• Continue
this practice until your meditation period is over.
• During
the day, take a few moments to be mindful ofyour
breath, body sensations, feeling and consciousness. This is a good way
of helpingyourself
to settle down into the present moment and to bring your meditation practice
into your everyday life.