Using language and imagination

During the course, we talk about a lot of mind moves, things like:

• restricting the area of attention to the body

• having a very open and spacious awareness

• bringing acceptance and kindness when you become aware after a distraction

All these mind moves can be quite hard to do and to learn. You can't imitate what the teacher is doing. He can't check if you're doing it right. This is all very vague stuff if you ask me... So, how can we start practicing these mind moves?

If you think about it, when you're meditating, what kind of interface do you have to the mind? We only have access to our imagination. Our ability to produce and simulate novel objects, sensations and ideas in the mind without any direct input of the senses:

• Saying phrases to yourself in silence

• Visualising a vast and endless space around you

• Imagining being touched by a blanket of warmth

Any form of imagination is possible, but for most people it is easiest to use language. You might not be most people, so it is worthwhile to play around with other forms of imagination. When using language, we remind ourselves of the mind move that we want to do:

• Four-step transition: "Now, I'm going to feel the body.", "I can just feel the sensations that come with breathing."

• Awareness: "A little more spacious.", "A little less tightness on the breath.", "Try to open up a little bit."

• Acceptance: "It's okay." or "Good job"

You will notice that the mind reacts to these words, that it tries to carry out the intention that comes with the words. And after a while, you will slowly learn the underlying non-verbal mind move and you start doing it without using language.

Some pro tips:

• Talk in a kind and gentle voice to yourself. No pressure :)

• Be brief, just use short sentences

• Don't overuse it. Preferably only use it when you need to remind your mind what your intention is for the moment.

• And experiment, play around!

Often when we attend guided meditations, we might find words that help us make a certain mind move. See if you can remember those words and use them in your own practice.