Lesson 15 mindfulness meditation on a rock. I'm going to talk you through a mindfulness meditation on a rock. If possible, find a rock from outside, or you could even use a piece of fruit. Use any rock that will fit in the palm of your hand. Assume a comfortable meditation position with a straight spine and place the rock in your hand. Do some slow deep breathing.
When your breathing is comfortably regular, explore the rock in your hand. Just breathe and explore. Let extraneous thoughts come Then go and return your attention to the rock. run your fingers over it. Feel its shape? its texture.
Its temperature. Are some spots smoother than others? Are some warmer or cooler than others. Can you feel its color? with your eyes closed does it feel like another color? focus your attention on the area of your hand touching the rock.
How does it feel compared to the part of your hand not touching the rock. Continue to breathe and explore This rock meditation is also included as a PDF document called lesson 15 a. Our next lesson will be on chanting as a meditation.