Stage Three: Extrnded Continuity Of Attention

Question 1

What is the goal of stage three?

Answer 1

To overcome forgetting. You will use the techniques of following the breath and connecting to actively engage with the mediation object with extended period of attention. You also engage in labeling and checking in.

Question 2

When have you mastered stage three?

Answer 2

When you no longer forget the breath and can sustain continuous attention to the meditation object.

Question 3

Should you worry if your mind subtly changes your breath?

Answer 3

No, but only if you didn’t change your breath intentionally

Question 4

What is connecting?

Answer 4

You connect by observing the two pauses in your breath closely and notice which is longer and which is shorter. Are they the same length or is one longer than the other? Has there been change over time?

Question 5

What should you do with self talk at stage 3?

Answer 5

Occasional self talk is fine, but you should start cutting back on verbal commentary and to appreciate the peaceful silence surrounding the breath.

Question 6

How should you sustain concentration in stage 3?

Answer 6

You should engage in following and connecting the breath.

Question 7

How do you develop introspective awareness at stage 3?

Answer 7

You engage in labeling and checking in.

Question 8

What is introspective awareness?

Answer 8

You’re aware of what’s happening in your mind as you continue to focus attention closely on the breath.

Question 9

What is labeling?

Answer 9

You give a distraction a neutral label, avoid analyzing it, and gently return to the breath.

Question 10

What is checking in?

Answer 10

Instead of waiting for introspective awareness to arise spontaneously, you intentionally turn your attention inward to see what’s happening in your mind. Always check in briefly and gently. This helps check for gross distraction and dullness.

Question 11

What should you do if you experience pain or discomfort?

Answer 11

If it’s too strong to ignore, make it your meditative object until it goes away. If it doesn’t, decide in advance exactly how you’ll move to alleviate it.

Question 12

What should you do if you are very drowsy or fall asleep during meditation?

Answer 12

You need to wake yourself up. Take some deep breaths, tense and relax your muscles, or slash water in your face. Form a strong intention to clearly observe the breath.

Question 13

What should you do when you’re bored with following?

Answer 13

You should practice recognizing the individual sensations that make up each in- and out- breath.