Donald Rothberg, a member of the Teachers Council at Spirit Rock Meditation Center, talks about three ways of seeing that can aid insight practice.
A note from Sean
Try this today. Pick one ordinary thing, like a mug, your hand or a window. Look at it for one full minute. First just colors and shapes. Then notice any labels or opinions that arrive, like “old,” “nice,” “mine.” Let them be there and come back to simply seeing. Notice what your body is doing while you look.
Keep going: 5 senses meditation script and short open awareness meditation script.
This talk suits people who already sit and want to look more closely at what they’re doing. If sitting still stirs up strong feelings or pain, go gently. Stop when you need to.
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