Sublime

The renowned monk Hakuin had a favorite expression that meditation in the midst of activity was far better than meditation in stillness.

—Lama Yeshe, Becoming Your Own Therapist and Making Your Mind an Ocean

Contrary to our prevailing wiring and conditioning, it is not about getting rid of unwanted thoughts and feelings. Rather, the secret to reducing mental suffering is consciously settling in a balanced, accepting manner into the flow of experience.

“Stand at the neutral point between negative and positive,” he wrote, “no longer directing one’s mind to anything. Emptiness is that which stands right in the middle of this and that. Never be for or against. The struggle between ‘for’ and ‘against’ is the mind’s worst disease. Do not like or dislike, and all will then be clear.”

For our purposes, retentions of 3 to 10 seconds suffice, and these may be practiced alone safely, without special instruction from a master.

“Don’t come to me seeking something. The enlightenment, happiness, stability, and freedom you seek are already inside you.”