The Point of Contact

Vipassana teacher Shinzen Young discusses pain, procrastination, and enlightenment for everyone.

Polly Young-Eisendrath

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Go with the Flow
Guided Meditation with Shinzen Young

Take a moment to settle into your posture. Place some of your attention on your body sensations. At the same time, place some attention behind your closed eyes, where mental images are likely to be seen. Also place some attention in your head, where internal talk is likely to be heard. Get a sense of what it’s like to simultaneously focus attention in these three areas.

Now, if you’re aware of body sensation and nothing else, say “body,” out loud or to yourself. If you’re aware of visual thinking and nothing else, say “image.” If you’re aware of verbal thinking and nothing else, say “talk.” If you’re aware of more than one of these at the same time, choose one and focus on it. Label your awareness in this way every few seconds for ten minutes or so.

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