GUIDED MEDITATION: Not-Self Contemplation with the Breath
In this guided meditation, Ajahn Dhammasiha suggests to develop the perception of "Not-Self; Not-Me; Not-I; Not-Mine" together with the breath as our meditation object.
Rather than fighting them or trying to suppress them, we regard all disturbing thoughts, emotions, phantasies, and so on as:
- This is not me
- This is not mine
- This is not my Self
Seen as not really belonging to us, they loose their power over us, and we can let go of them.
Additionally, 'Anatta-Saññā' can be applied even to our meditation object, the breath. If we see the breath as 'not-me', we do not hold it too tightly, and the meditation goes swimmingly.