Awareness in Practice and in Daily Life. The 2 types of Awareness; what to do and the hallmarks of doing Awareness “right”.

Awareness has the potential to radically transform how we practice meditation, and how we experience life. So in this, the next instalment of this series examining how to apply the key elements of the Mindfulness-Based Stillness Meditation (MBSM) technique, awareness is the 4th of the 5 stages and can take things to the next level.

We will all have a good sense of what it means to be aware. However, so we can develop it, and evaluate how we are going when we aim to apply it, definitions will be helpful. Then we consider how awareness can be best applied in our practice and our lives, but first

         Thought for the day

   We miss the simplicity of what is immediate.

   You do not have to search for awareness.

   Just try not being aware.

   It is not a matter of going in and out of awareness

   - awareness is all there is and that is what you truly are.

   You can never fall out of awareness.

                          Sailor Bob Adamson

Definitions of Awareness

1. The Oxford defines awareness in two domains:

          i) Vigilance – cautious, on one’s guard

We are aware of a big dog guarding a property and we are cautious.

          ii) Understanding – conscious, sensible, not ignorant, having knowledge

We are aware the big dog is restrained and not a threat.

2. In philosophy and psychology, awareness is to do with the perception or knowledge of something. 

We can be aware we can see a dog. 

We can be aware we cannot see a dog. 

We can be aware we know something of meditation. 

We can be aware we know nothing of meditation. 

We can be aware we are being mindful. 

We can be aware we are being mindless. 

This use of awareness is closely related to what we mean when we say we are conscious of something.

Working with Awareness

When it comes to working with awareness, first, we need to recognise there are two types of awareness. Remember MBSM is based on our understanding, our experience, that the mind has two aspects – the Active Mind, and the Still Mind.

So we can have awareness that comes from the perspective of the Active or the Still Minds, and they are quite different; both in the experience and the application. 

Awareness of the Active Mind is caught up in all our thinking and emotions. That means this type of awareness will be coloured by our personal experiences, our beliefs, our habits. This awareness will be tainted by our level of confusion or clarity. Clouded perception...

By contrast, the awareness of the Still Mind will be pure. 

We do speak of “pure awareness”, and this is where it comes from – the perspective of the Still Mind. 

And how do we move closer to this more profound awareness? 

Meditation! 

Applications of Awareness in Meditation Practice

When we are developing and deepening our meditation practice, we will be working with our Active Mind. Therefore, it is the awareness of the Active Mind we are working with, and it has two levels: 

1. The key point to begin with is the vigilant aspect. As we aim to settle the mind, we need to focus it through mindfulness. But we need light concentration/mindfulness – we say around 25%. But then we need to be aware whether we are focused, or whether our mind is wandering. So this awareness is what we call vigilance – and we say this takes another 25% of our mental activity. Vigilance/awareness notices where our attention is, and if our mind does wander or become distracted, it is our vigilant awareness that notices this and brings us back to the focus of our practice.

2. As our practice progresses, we become less reliant on mindfulness and more capable of maintaining our awareness. 

Mindfulness is an active process; it is something the mind does. 

It takes effort – quite a bit to begin with, less as we train and progress. 

Awareness on the other hand, is a state of mind. It is more passive; less work, less effort. 

In meditation, it involves virtually sitting back and simply observing whatever it is that does come into our awareness; like an impartial observer.

As we do become more aware, the practice becomes more simple. However, if we are not careful, we can be easily distracted. So again, this is why we train our minds and progress steadily through the 5 stages of preparation, relaxation, mindfulness, awareness and stillness.

Applications of Awareness in Daily Life

In daily life, it will serve us better to consider awareness in three domains

1. Perception. To be aware of something, first we must perceive it – record it through the agency of our five senses. So again, from the perspective of the Active Mind, our perception can range from crystal clear to seriously distorted. By contrast, from the perspective of the Still Mind, our perception will always be crystal clear – pure perception. So, the more we move towards the perspective of the Still Mind, the clearer our perception will become

2. Vigilance. To be aware in the sense of being cautious and one one’s guard, from the perspective of the Active Mind; this sense of caution can range from reasonable to extreme – over or under cautious. 

Hyper vigilance is a very common problem for many these days and is fed by fear, uncertainty, confusion and many other emotions and ways of thinking.

By contrast, with the perspective of the Still Mind, there comes an inner confidence, a surety, that means we are comfortable with what is safe and wise, and what is best to avoid. 

We make good choices.

3. Understanding. 

The awareness that refers to understanding also highlights the differences between the two aspects or our mind. The understanding of the Active Mind is very relative. It relates to what we have learnt, the quality of the knowledge we have gained, what we remember, how we apply our knowledge and what influence thoughts, habitual ways of thinking and emotions have on how we apply our knowledge.

Significantly, when we come to the Still Mind, we speak of “wisdom”; as opposed to “knowledge”. Wisdom is also heavily inter-twined with love and compassion. Wisdom sees the big picture. Acts in the interests of all, not just the often self-serving interests of the knowledge based Active Mind. Wisdom also leads to good choices.

What to do

One can deliberately train in developing awareness. 

There are pointers for this above, and there is more in my book Blue Sky Mind. 

However, as we develop a regular meditation practice, it can all fall into place - automatically.

When we do train in the 5 stages of MBSM, as we develop mindfulness, we will automatically, over time, become more aware.

And with more practice, that awareness will steadily be coming more and more from the perspective of the Still Mind.

So, doing awareness “right”? 

Developing the Awareness of the Still Mind...

                               Happy meditating. May your awareness flourish!

COMING EVENTS

You can register for any of the residential programs through our website

OUR NEXT MEDITATION RETREAT

DEEP NATURAL PEACE     Long weekend mini retreat    14 - 16 November 2025

Towards the end of the year, an ideal opportunity for some time out, some gentle introspection and reflection, letting go of the busyness and finishing the year on a meditative high.

With Ruth and Ian Gawler

For your part? Simply make the time and come along…Relax. Immerse yourself in the natural beauty of the Yarra Valley with its big trees, fresh air, beautiful grounds, the Little Yarra River, and sublime meditation sanctuary.

You can simply let go, and let be… 

TIMES: Friday 14th November starting at 11am to 3.30pm Sunday 16th November 2025

VENUE: The Yarra Valley Living Centre, 55 Rayner Crt, Yarra Junction, Victoria, Australia

DETAILS and BOOKINGS: Visit our website: Click Here 

You can register for any of the residential programs through our website

Meditation Teacher Training – Module 3: Imagery

11am Saturday 1st to 3.30pm Wednesday 5th November, 2025 (inc Melbourne Cup holiday on the 4th for Victorians)

So many people in so many domains recommend the benefits of guided imagery. This training will position you to be able to offer your community something of great value – a reliable way to help your participants to better understand how their thinking minds and emotions work, and how they can mange them so much better – for their own good and the good of others. This training is also manual based and will enable you to deliver a much-needed program.

Of great personal value, this training is suitable for those new to teaching meditation, and for those wanting to go further. Highly experiential, it will provide a review of the first module that will have given more attention to the basics of how to develop, manage and deliver a meditation program or course. Here we will give some attention to theory, research, delivery, session structures, promotion, finances, the special challenges of online courses, but the emphasis will be on experiencing the key practices of imagery, and working on how to best present a course focusing upon guided imagery.

As a feature, ongoing mentorship and peer support is available through a specific group led by Ian, Ruth and Melissa for people who have completed one or more of our trainings.

Additional information is available via this link

How to apply for THIS Meditation Teacher Training:

1.        The first step is to visit our website, download the Meditation Teacher Training application form and return it to our Retreat Manager, Mel Crow.  

2.        Mel will then arrange a short phone conversation to clarify what the training offerS, discuss your needs, answer any questions and ensure the program is suitable for you. 

3.        Once accepted for the training, you pay a deposit or full fee to reserve your place.

4.        Full payment is due 3 weeks prior to the commencement of your training.

You can register for any of the residential programs through our website

 

Mindfulness in Practice and in Life. What to do and the hallmarks of doing mindfulness “right”

Mindfulness is much more than a way of practicing “meditation”. It is a way of being; of being in the world, and with the world. So in this series of posts examining how best to practice meditation, and how to know if we are doing it "right", now we examine the practice of mindfulness more closely and identify its hallmarks.

Mindfulness is a modern-day buzzword; great practice, a word often used vaguely. In the previous post, we explored a range of definitions and identified the one that informs our practice the best. This definition is the one I have used in other writings and in retreats and Meditation Teacher Trainings: “Mindfulness is paying attention to your present moment experience, free of judgement and commentary.”

So now, the practice itself; but first

Thought for the day:

   The Dalai Lama is someone 

   Who has completely fused himself with his work. 

   His personal life and his work are perfectly integrated, 

   So much so that there is no separation between his personal life, 

   His work life, his spiritual life or his home life. 

   And since he has never separated out 

   A particular set of functions and relegated them 

   To the category of a job, he does not have a job. 

   What is marvellous is how he carries 

   His full self with him wherever he goes. 

   He seems the same in any setting. 

   He has no off-duty personality. 

   He is who he is, the same whether he is at home or at work. 

   There must be an immense feeling of freedom in that kind of life.

Mindfulness is much more than a way of practicing “meditation”. It is a way of being; of being in the world, and with the world. We get some sense of what this is like from the above quote regarding the Dalai Lama.

Having the good fortune to meet with His Holiness a few times, and attended quite a few of his teachings, several things stand out. People always smile when they are with the Dalai Lama; even George Bush! He always seems the same – openly happy, engaged, personable with an air of wisdom. When he does teach, that wisdom and a closely related kindness are very apparent.

So the key to this? 

Well one key is mindfulness... the ability to give one’s full attention to whatever one is doing. 

Full attention. Not hindered by past or future. Not distracted. 

Not anxiously holding onto some pre-conceived idea of what “should” happen. 

Informed, yet open, aware, fully engaged, flexible, humorous and content. 

Giving full attention.

The point is, when we do this, whatever it is we are doing becomes complete. If we give our full attention to what we are doing in any particular moment of time, then that moment will be full and complete. We could not get anything more out of that moment of our lives – if it is full and complete.

So whether in joy or sorrow, happy or sad, elated or depressed; if we give any moment our full attention, then that moment of our life will be full and complete. We got the most from it. We did not miss a thing. What more can we do? Nothing. 

But then the next moment of our life comes along... Are we distracted, or engaged? Fully engaged??? If fully engaged, then another moment full and complete. 

The more time we spend giving our full attention to what we are doing in any particular moment of time, the more we build up a full and complete life. We have not missed it; this precious life.

So this capacity to give our full attention to what we are doing in any particular moment of time, is a training. A mind training. Mindfulness. And we practice mindfulness in formal sessions so we can take this skill into our daily life. 

We practice by choosing one particular thing to focus our mind upon, and then steadily, we develop the ability to remain undistracted. This requires the help of our awareness – of which we shall speak more in the next post. But here, it is our awareness that notices when our mind wanders or becomes distracted, and brings it back to the breath; over and over again. 

This is the practice. 

This is the mind training. 

Learning to hold our attention on whatever it is we choose. 

On some level it may seem boring. 

But going to the gym could seem boring. 

We need to remind ourselves of the benefits. 

Find ways to enjoy the practice, and maybe reward ourselves as we notice progression.

Now to assist all this, mindfulness is much easier in a relaxed body, with a somewhat stable mind. This is another reason why in the 5 stages of Mindfulness-Based Stillness Meditation we recommend Relaxation before Mindfulness. Relax the body, and the mind; become more stable, and everything else, including mindfulness becomes easier...

Also, to begin this practice takes some effort. It is not a casual business. As we progress the effort lessens, but initially, lots of coming back to the breath. 

So it is also wise to approach mindfulness with a gentle sense of humour. When at the start, you realise how easily you can be distracted, when you realise how much time you spend mindlessly, a sense of humour helps. This is the way we are. Anyone with an untrained mind finds this practice challenging to begin. Equanimity is a friend...

Finally, how do we know when we have accomplished mindfulness? 

When we can hold our attention at will on whatever it is we choose. 

Sure, modern science is measuring a wide range of positive benefits that flow on from this practice, but for ourselves, it is easy.

Focus our attention and remain undistracted. 

This is the essence of mindfulness.                       Number of mindfulness research papers over time

And a hint... this is a great practice to focus upon and develop in a retreat setting. There are good options for this; the next Ruth and I will be offering is a weekend in the Yarra Valley, Friday 14th to Sunday 16th November - details below.

May your mindfulness flourish :)

COMING EVENTS

OUR NEXT MEDITATION RETREAT

Ruth and I will be joined by the wonderful Melissa Borich… 

For your part? Simply make the time and come along…Relax. Immerse yourself in the natural beauty of the Yarra Valley with its big trees, fresh air, beautiful grounds, the Little Yarra River, and sublime meditation sanctuary.

You can simply let go, and let be… 

DEEP NATURAL PEACE     Long weekend mini retreat    November 2025

Towards the end of the year, an ideal opportunity for some time out, some gentle introspection and reflection, letting go of the busyness and finishing the year on a meditative high.

TIMES: Friday 14th November starting at 11am to 3.30pm Sunday 16th November 2025

VENUE: The Yarra Valley Living Centre, 55 Rayner Crt, Yarra Junction, Victoria, Australia

DETAILS and BOOKINGS: Visit our website: Click Here 

Meditation Teacher Training – Module 3: Imagery

11am Saturday 1st to 3.30pm Wednesday 5th November, 2025 (inc Melbourne Cup holiday on the 4th for Victorians)

So many people in so many domains recommend the benefits of guided imagery. This training will position you to be able to offer your community something of great value – a reliable way to help your participants to better understand how their thinking minds and emotions work, and how they can mange them so much better – for their own good and the good of others. This training is also manual based and will enable you to deliver a much-needed program.

Of great personal value, this training is suitable for those new to teaching meditation, and for those wanting to go further. Highly experiential, it will provide a review of the first module that will have given more attention to the basics of how to develop, manage and deliver a meditation program or course. Here we will give some attention to theory, research, delivery, session structures, promotion, finances, the special challenges of online courses, but the emphasis will be on experiencing the key practices of imagery, and working on how to best present a course focusing upon guided imagery.

As a feature, ongoing mentorship and peer support is available through a specific group led by Ian, Ruth and Melissa for people who have completed one or more of our trainings.

Additional information is available via this link

How to apply for THIS Meditation Teacher Training:

1.        The first step is to visit our website, download the Meditation Teacher Training application form and return it to our Retreat Manager, Mel Crow.  

2.        Mel will then arrange a short phone conversation to clarify what the training offerS, discuss your needs, answer any questions and ensure the program is suitable for you. 

3.        Once accepted for the training, you pay a deposit or full fee to reserve your place.

4.        Full payment is due 3 weeks prior to the commencement of your training.

You can register for any of the residential programs through our website

 

Mindfulness. The best of many definitions, and - am I doing it right?

 Mindfulness. Surely this is the branding success of the modern meditation era! 

It seems everyone knows of mindfulness. Many practice it; many institutions welcome its application. The evidence-base is vast.

So when it comes to your own practice, we go back to the common question linking this series of posts: how do I know when I am doing it right?
If you are new to this series of posts, you might like to go back and read the earlier posts where the rationale of asking such a question is examined; but then we come to a real challenge...

Mindfulness, maybe more than any other word in the meditation domain, is often used very loosely. So if we want to know if we are doing “it” right, first we need to know what “it” is!

Now, I do have a working definition. It is the one from my latest book on meditation Blue Sky Mind. It is the one I have used in other writings and in retreats and Meditation Teacher Trainings:
“Mindfulness is paying attention to our present moment experience, free of judgement and commentary.”

For me, and for those who have contemplated it and applied it in their practice and their lives, this definition, coming as it does from Jon Kabat-Zinn and his team, seems reasonably clear – descriptive and practical.

Yet we need to acknowledge there are many other definitions and be really clear how we are using the word ourselves. Then, as we develop our mindfulness, we can evaluate our progress with clarity and confidence., but first

    Thought for the day:

         If you want to understand the mind, 

         You should sit down 

          And observe it.

               Munindra, Vipassana teacher

Being one who values definitions, I have collated a range of definitions of meditation – see Blue Sky Mind again, and contemplation - see recent blog - but this is the first time to have gathered definitions of mindfulness.

1.     Jon Kabat-Zinn’s most commonly quoted definition

Mindfulness is the awareness that arises through paying attention, on purpose, in the present moment, non-judgementally.

One can see the problem... “Mindfulness is the awareness”! So are they the same? We shall explore the connection with awareness soon, in a future post.

2.     Oxford Dictionary 

Taking heed or care; being conscious or aware. 

Quite brief, and not much clarity...

3.     Psychology

a)     Awareness of one’s internal states and surroundings. 

The concept has been applied to various therapeutic interventions—for example, mindfulness-based cognitive behaviour therapy, mindfulness-based stress reduction, and mindfulness meditation —to help people avoid destructive or automatic habits and responses by learning to observe their thoughts, emotions, and other present-moment experiences without judging or reacting to them.

Adapted from the American Dictionary of Psychology.

Again, mixes mindfulness and awareness, but does provide some pointers to its application.

b)    And another from a paper by Scott Bishop: A kind of non-elaborative, non-judgemental, present centred awareness in which each thought, feeling or sensation that arises in the attentional field is acknowledged and accepted as it is. These authors propose a two-part model: 1. Self-regulation of attention so it is maintained on immediate experience, and 2. An orientation that is characterised by curiosity, openness and acceptance.

This carries echoes of the above, still features awareness, but points to the application of mindfulness more clearly.

4.     Buddhist definitions  - with acknowledgement of Alan Wallace and his excellent book The Attention Revolution.

Mindfulness is a Buddhist practice. 

The elegance of branding “mindfulness” has been this word has circumvented the baggage the word meditation was carrying. 


“Meditation” for many had both strong religious connotations, along with a very dubious hippy feel – courtesy of the Beatles and the counterculture of the ‘60s.

“Mindfulness” has been branded as a secular pursuit; a way of training the mind that has immediate and practical benefits for a wide variety of applications. 

All true, and widely acceptable. 

However, in Buddhism, there are different takes on mindfulness: 

i)               The Buddha actually spoke of “sati”, the Pali word for mindfulness (in Sanskrit: smrti). He said mindfulness had the capacity to distinguish between the wholesome and the unwholesome, between beneficial and non-beneficial tendencies. 

So, non-judgemental?

ii)              The Four Foundations of Mindfulness. In this major teaching, the Buddha details and guides a detailed investigation through contemplative insight of the origination, presence, causal efficiency and dissolution of 4 domains of our experience: the body, feelings, mental states and phenomena at large. Large books have been written, and long retreats conducted following these guidelines.

iii)            In the Theravadan tradition, upon which the very popular Vipassana mindfulness program is based, mindfulness is defined as moment-to-moment, non-judgemental awareness of whatever arises.

This equates with non-conceptual awareness, or bare attention. It involves present time awareness and stays forever in the present. Here, if you remember your first teacher, that is memory. If you become aware you are remembering your first teacher, that is mindfulness. 

iv)            In the Mahayana tradition, mindfulness is the mental faculty of maintaining attention continuously on a familiar object, without forgetfulness or distraction. Here, since mindfulness prevents the attention from straying from its chosen object, it acts as the basis for the single-pointed focused attention known as samadhi.

v)              Asanga, one of the great commentators on the teachings of the Buddha, defined mindfulness as the non-forgetfulness of the mind with respect to a familiar object, having the function of non-distraction.

vi)            While his brother, Vasubandhu, simplified it to: not losing the object of the mind.

So – a range of definitions...

Great food for contemplation; contemplation being the secret to developing clarity and understanding. 

One could well contemplate the question

 “What is mindfulness?”


Having been doing that for many years, I come back to the existent definition I use and cheekily call "the best definition". 

Why? 

Because it does not confuse mindfulness with awareness; it is clear, practical and easy to use as a guide to our practice and our lives.

The best definition:

 Mindfulness is paying attention to our present moment experience, free of judgement and commentary.

So “paying attention to” is concentration; and here, we are concentrating upon a particular thing – our present moment experience. And we are doing this in a particular way - free of judgement and commentary. That is the simplicity of mindfulness practice!

How would you define mindfulness? What makes sense for you?

Next post we will examine the practice of mindfulness more closely and identify its hallmarks, but a sneak preview – it has to do with our relaxation, our stability, the vividness of our practice and the underlying quality of equanimity.

Be mindfull. Be happy :)

COMING EVENTS

Meditation Teacher Training – Module 2: Imagery

11am Saturday 1st to 3.30pm Wednesday 5th November, 2025 (inc Melbourne Cup holiday on the 4th for Victorians)

So many people in so many domains recommend the benefits of guided imagery. This training will position you to be able to offer your community something of great value – a reliable way to help your participants to better understand how their thinking minds and emotions work, and how they can mange them so much better – for their own good and the good of others. This training is also manual based and will enable you to deliver a much-needed program.

Of great personal value, this training is suitable for those new to teaching meditation, and for those wanting to go further. Highly experiential, it will provide a review of the first module that will have given more attention to the basics of how to develop, manage and deliver a meditation program or course. Here we will give some attention to theory, research, delivery, session structures, promotion, finances, the special challenges of online courses, but the emphasis will be on experiencing the key practices of imagery, and working on how to best present a course focusing upon guided imagery.

As a feature, ongoing mentorship and peer support is available through a specific group led by Ian, Ruth and Melissa for people who have completed one or more of our trainings.

Additional information is available via this link

How to apply for THIS Meditation Teacher Training:

1.        The first step is to visit our website, download the Meditation Teacher Training application form and return it to our Retreat Manager, Mel Crow.  

2.        Mel will then arrange a short phone conversation to clarify what the training offerS, discuss your needs, answer any questions and ensure the program is suitable for you. 

3.        Once accepted for the training, you pay a deposit or full fee to reserve your place.

4.        Full payment is due 3 weeks prior to the commencement of your training.

OUR NEXT MEDITATION RETREAT

Ruth and I will be joined by the wonderful Melissa Borich… 

For your part? Simply make the time and come along…Relax. Immerse yourself in the natural beauty of the Yarra Valley with its big trees, fresh air, beautiful grounds, the Little Yarra River, and sublime meditation sanctuary.

You can simply let go, and let be… 

DEEP NATURAL PEACE     Long weekend mini retreat    November 2025

Towards the end of the year, an ideal opportunity for some time out, some gentle introspection and reflection, letting go of the busyness and finishing the year on a meditative high.

TIMES: Friday 14th November starting at 11am to 3.30pm Sunday 16th November 2025

VENUE: The Yarra Valley Living Centre, 55 Rayner Crt, Yarra Junction, Victoria, Australia

DETAILS and BOOKINGS: Visit our website: Click Here 

You can register for any of the residential programs through our website

 

Developing a beautiful relationship with your own body. How do I now if I am meditating correctly? Deep relaxation – the second step.

Relaxation is all about developing a beautiful relationship with your own body. 

The hallmark of relaxation is all about feeling comfortable in your own skin. 

Reality is, many people have a poor relationship. It is like they are mobile heads; existing primarily in their heads amidst its torrent of thoughts and mishmash of emotions, with little awareness of, or connection to their own bodies. 

It is as if their body is a vehicle which when they wake in the morning they crank up, drive around in all day – with little regard for or appreciation of that vehicle, only to put it in the garage at night - aka the bed - turn it off, sleep, and go through the whole process again the next day.

So the secret to relaxation; what is really on offer here, is to develop a respect, indeed a love and appreciation for this incredible vehicle we do get around in – our own body.

Now we are discussing all this in the context of evaluating our meditation practice. In earlier posts we have discussed the merit of such an evaluation, along with when and how to conduct such a self-evaluation. Here we will focus on relaxation, but first

  Thought for the day

        All of humanity's problems 

        Stem from man's inability 

        To sit quietly in a room alone.

                          Blaise Pascal

The real aim with relaxation is to be able to function in comfort and ease. 

Relaxed body, relaxed mind. 

We use the techniques of relaxation to become comfortable in our own skin. 

It starts with learning to be at ease with our body, free of tension, comfortable with its look and feel. 

Then this relaxation flows on, so we become at ease with our mind, free of tension, calm and clear.

So with relaxation, the techniques are important – they are how we accomplish all this. 

But we need to remain conscious of the purpose of these techniques – developing this beautiful relationship with body and mind.

There is not the space to go into the detail of the techniques here. They are in all my books on meditation and in other blog posts – see links below. What they do involve is starting with the Progressive Muscle Relaxation, whose main function really is to develop a deep connection with every part of the body; and our capacity to relax it at will. Once we have accomplished this, we progress by both deepening the relaxation, and speeding it up.

What we can speak of here is the benchmarks along the way into deeper relaxation. These are reasonable signposts we can become aware of that do inform how our relaxation is progressing. 

So here are common experiences people recount as they relax more deeply:


1. Feeling more uncomfortable

Yes, often when we first relax, what we do is bring our attention to our body, and in doing so, we actually notice how it does feel. So any discomfort or pain is now unmasked by distraction and we feel it as it is. Initially, this can feel more uncomfortable – so do not be put off!

2. Feeling tension releasing

As we relax more, we do start to feel the body relaxing.  

This can involve becoming aware of areas of physical tension and feel that tension relaxing. 

This can be likened to a stretched rubber band being released.

3. Feeling heavy and warm

Now, as the relaxation proceeds, the sensations in the body change. 

This first stage of real relaxation is often described as the muscles in the body feeling heavy and warm, soft and loose. 

Along with this comes a feeling of inner peace; it is a good feeling.

4. Feeling the same all over

This is a crucial stage – especially for healing and regeneration – say after training for sport. When we first relax, we usually notice some parts of the body feel different to other parts. Now, as we relax really deeply, the body comes to feel the same all over.

5. Parts go missing

This may sound strange if you are yet to experience it, however, if the concentration is on deep physical relaxation, what often comes next is a loss of awareness of parts of the body. It is as if you “look” for them, but cannot find say your hands and lower arms, or parts of your lower legs. You still have awareness of the rest of your body, but it is as if these other parts are no longer there. The trick here is not to attempt to analyse what is happening, but to recognize this is a sign of deeper relaxation, and go with it.

6. Feeling light

Next, as we relax even more, the body often feels like it is light, and there can be a “hollow body” feeling. As if we have the outline provided by our skin, but internally it is luminous, almost like it is filled with an abstract feeling that still does have a sense of vitality and energy. This too is usually described as a very pleasant sensation.

7. Feeling of expanding

Next comes what is often described as a "funny feeling". The body seems very light now. There may well be sensations of floating; we may even feel as if we are “out of our bodies”. Alternatively, we can feel as if our body is expanding beyond its normal boundaries; getting bigger and bigger – a bit like if we had been floating in a nice, warm swimming pool, and now we are dissolving into the water – and expanding. Often strange at first, this is commonly described as being extremely pleasant.  The feeling in the head while this is happening is often described as like having a light anaesthetic, or a state of reverie.

8. Loss of feeling

Finally, as we reach the depths of relaxation, we loose awareness of our body altogether.

 

Now what is described above is what people often feel when focusing strongly on relaxing the body. 

If we were to focus on straight mindfulness practice without specific attention to relaxation, we may experience very little of this.

However, there is a beautiful synergy between relaxing the body and calming the mind. 

The more we relax the body, the more that relaxation flows on to calm the mind. 

The more we calm the mind, the more the mind sends out messages that relax the body. 

Therefore, when we bring concentration and mindfulness to the process of relaxing the body, this synergy leads to profound relaxation of both the body and the mind.

By concentrating on the feeling of relaxation in the body, it is as if we become absorbed in the feeling of relaxation itself. As we feel the body relax, the mind goes with it. The relaxation of the body flows into the mind. Our body is relaxed. Our mind is relaxed. And we simply rest in that feeling of relaxation.

So what we do, is as we relax mindfully, we simply take an open, curious interest in the feeling of relaxation. We let go of any judgment or reaction and the mind is at ease. No stress. No anxiety. Just natural ease. 

So you see, this is how we can use a simple exercise like the Progressive Muscle Relaxation or the Relaxing Body Scan to go beyond basic relaxation into meditation. We do the exercises with concentration and mindfulness.

So next post, how do we know when we really are being mindful?

RELATED POST

Learn to relax, and change your life

IAN’s BOOKS – with relaxation techniques detailed:

Blue Sky Mind

Meditation- an In-depth Guide

 

How do I know if I am meditating correctly? Getting Preparation right – the First Step

Preparation as a meditation benchmark? 

Yes! Poor preparation and we are always trying to catch up. However, if we prepare well, everything else becomes possible. Furthermore, traditionally it is said that when the conditions are conducive, meditation occurs spontaneously. If we prepare for our meditation well and let go thoroughly, we can simply and directly enter the stillness. 

So this week, in a continuation of this series, how to prepare well using the Mindfulness-Based Stillness Meditation technique – and how to know you have prepared well. Plus a reminder of the Meditation Teacher Training rapidly approaching in May, and our next meditation retreat in June, but first       

  

 Thought for the day

    When we sit, we do not do anything. 

    We just sit.

    There is no activity of our mind. 

    We just sit, 

    And all we do is inhale and exhale.

    This kind of practice is called 

    “Wisdom seeks for wisdom.”

                      Suzuki Roshi, Zen master

Preparation is all about creating the circumstances in which we feel comfortable 

to be our authentic selves.

The hallmark of Preparation is all about being content to leave things as they are.

There is a natural logic to all of this. 

Remember, the meditation we speak of is characterised by an inner stillness. It is a state beyond doing. If we were doing something, we would not be still. So when we create an environment into which we are comfortable to relax profoundly, then we can do just that. We simply let go of all the things we do. We retain our awareness, and let all else go. Simple. Direct. Effortless. 

But how then might we create these ideal conditions in which we will feel enough at ease to simply let go. Well, we plan, we set up our meditation space, decide upon our posture; we give ourselves time. At first it may seem all a little contrived, just like when we start any new project that takes some organising. But increasingly we become familiar with it all. Increasingly there comes a flow, a natural ease. With time and practice, it may well be we can simply go to our meditation space, take up our meditation posture, let go and enter the stillness. 

The key to all this is to begin by doing all that we can to create ideal circumstances. Then at the start of the practice, we take a little time to make any necessary adjustments. Fairly soon, we then aim to accept that for this session, this is as good as it gets, relax into the present moment experience, let go of any effort to change or improve things, and enter into the practice proper.

So here is a check list:

1.     The Externals

i)               Am I in a supportive environment? 

The place? 

Good guidance? An App? A download? 

The features? Shrine, a bell, inspiring photos, objects, incense or not, a shawl, a good cushion or chair to sit on? 

Nice temperature? 

Mobile on silent? People around us informed so we can remain peacefully? 

Where is the cat?

ii)              Posture. Is my posture supporting the practice? Does it feel comfortable? Stable? Inspiring? 

iii)             Timing. Are we meditating early and setting ourselves up for a day of peace and clarity? And/or do we practice at the end of the day; let go of the busyness and re-establish the peace, calm and clarity? 

2.     The Internals

i)               Check your motivation. Have I re-affirmed my motivation at the start of each session? Is my motivation strong and clear? For me, and for others?

ii)              How is my intention? Motivation is an aspiration – something we would like to happen. Intention – or volition – is all about the determination actually to do it. How strong and clear is my intention?

iii)            Being joyful. 

How much do I look forward to my practice. 

How much joy is there in the practice? 

What might enhance all this???

iv)            Be positive. 

Do I remind myself regularly of the benefits of meditation? 

Reward myself for regular practice, or particular break throughs?

v)              The mindset. 

During the actual practice, how easy is it for me to let go of trying to make it happen, to trust in the process/technique, and just to do it?

vi)            Reviews. After each session, do I make time to review how it went? This is the time for reflecting, analysing, learning, adjusting, setting new intentions.

So to restate it, when we can prepare well, we can simply relax into those preparations, let go, and be still. Fairly direct. But in the interim, we plan, we practice, we steadily improve and work towards the simplicity of it all. Good Preparation is vital. Well worth checking...

So now, having made good preparations and sorted out our place, time and posture for meditation, and reinforced all that with a supportive attitude, next post we will move on to Step 2 of our Mindfulness-Based Stillness Meditation technique — relaxation. 

NOTE For more detail on Preparation, refer to Chapter 5 in Blue Sky Mind.

RELATED POSTS

1. How do I know of I am meditating correctly?

2. How do I know if I am meditating correctly? Should we even ask this question? And if so, when?

 

Meditation Teacher Training only weeks away 

- time for you late registering types to book!

The June Meditation Retreat is nearly fully booked 

- still a couple of places available...

Meditation Teacher Training – Module 1: Mindfulness-based Stillness Meditation

11am Monday 12th to 3.30pm Friday 16th May, 2025

The Mindfulness-based Stillness Meditation module will cover all the essentials of how to present a meditation course in-person or online. (Yes we do help you with how to present online as we recognise so many people are requesting this for actual meditation programs). This module details a comprehensive approach to meditation that covers preparation, relaxation, concentration, mindfulness, awareness and stillness. An approach to meditation that goes to the very essence… Theory, delivery, session structures, promotion, finances, the special challenges and needs of online courses, and more…

Developed for those new to teaching meditation, and for those wanting to go further.

Both trainings provide wonderful peer support and networking...

Meditation Teacher Training – Module 2: Imagery

11am Saturday 1st to 3.30pm Wednesday 5th November, 2025 (inc Melbourne Cup holiday on the 4th for Victorians)

So many people in so many domains recommend the benefits of guided imagery. This training will position you to be able to offer your community something of great value – a reliable way to help your participants to better understand how their thinking minds and emotions work, and how they can mange them so much better – for their own good and the good of others. This training is also manual based and will enable you to deliver a much-needed program.

Of great personal value, this training is suitable for those new to teaching meditation, and for those wanting to go further. Highly experiential, it will provide a review of the first module that will have given more attention to the basics of how to develop, manage and deliver a meditation program or course. Here we will give some attention to theory, research, delivery, session structures, promotion, finances, the special challenges of online courses, but the emphasis will be on experiencing the key practices of imagery, and working on how to best present a course focusing upon guided imagery.

 As a feature, ongoing mentorship and peer support is available through a specific group led by Ian, Ruth and Melissa for people who have completed one or more of our trainings.

Additional information is available via this link

How to apply for either or both Meditation Teacher Trainings:

1.        The first step is to visit our website, download the Meditation Teacher Training application form and return it to our Retreat Manager, Mel Crow.  

2.        Mel will then arrange a short phone conversation to clarify what the trainings offer, discuss your needs, answer any questions and ensure the program is suitable for you. 

3.        Once accepted for the training(s), you pay a deposit or full fee to reserve your place.

4.        Full payment is due 3 weeks prior to the commencement of your training.

 

Also, our Two Meditation Retreats in 2025:

MEDITATION in the FOREST     June 2025

Join us for the very popular Meditation in the Forest 7 day meditation retreat. 

Open to and suitable for both those newer to meditation, and those more experienced. 

Relaxation, mindfulness, stillness and awareness. 

Ruth and I will be joined by the wonderful Melissa Borich… 

For your part? Simply make the time and come along…Relax. Immerse yourself in the natural beauty of the Yarra Valley with its big trees, fresh air, beautiful grounds, the Little Yarra River, and sublime meditation sanctuary.

You can simply let go, and let be… 

TIMES: Monday 2nd June starting at 11am   to 2pm Friday 8th June (after lunch) 2025

VENUE: The Yarra Valley Living Centre, 55 Rayner Crt, Yarra Junction, Victoria, Australia

DETAILS and BOOKINGS: Visit our website: Click Here

 

DEEP NATURAL PEACE     Long weekend mini retreat    November 2025

Towards the end of the year, an ideal opportunity for some time out, some gentle introspection and reflection, letting go of the busyness and finishing the year on a meditative high.

TIMES: Friday 14th November starting at 11am   to 3.30pm Sunday 16th November 2025

VENUE: The Yarra Valley Living Centre, 55 Rayner Crt, Yarra Junction, Victoria, Australia

DETAILS and BOOKINGS: Visit our website: Click Here 

You can register for any of the residential programs through our website