Compassion - Bridging Practice and Science - page 458

This basic practice, common to almost all contemplative traditions, is about focusing the attention
on an object, the breath, and returning to it whenever the attention has gone elsewhere. Various
methods are possible within this practice. The breath can be observed in different body regions
(e.g., abdomen, nostrils), which is said to strengthen different aspects of attention (e.g., stability,
vividness)[10].Scaffolding practices such as counting the breaths can be employed[10],[11].
These details of the practice are varied throughout the training and can be adapted to individual
propensities of the participant. The core features of this practice, however, ensure that
participants strengthen their abilities to monitor their mind activity and deliberately direct their
attention.
Presence Core Exercise 2: Body Scan
The term Body Scan was coined by Jon Kabat-Zinn[12]. The practice itself can be traced to the
Satipatthana Sutta[13],the discourse on the establishment of mindfulness, which is attributed to
the Buddha. It is an essential part of Vipassana meditation[14],the core practice of Theravada
Buddhism.
The body is mentally scanned, usually from top to bottom or bottom to top, by focusing on the
sensations in the various body parts. The practice can be done in the supine position or while
sitting (or, in principal, in any other position). In the lying position, it is easier to feel the various
sensations, whereas in the sitting position it is easier to remain wakeful and alert.
Again, details of the practice can be varied. Within the training concept, the important features of
the practice are the pervasion of the body with awareness (interoception), and the continuous
deliberate focus of attention on the present moment.
Outline of the Training
In the retreat, participants are introduced to meditation as a method of familiarizing themselves with
their own minds and cultivating certain propensities in it. They reflect on the role of attention in
stabilizing their minds and the benefits of being more aware of the present moment. In the first
retreat, participants mainly practice attention to breathing and the body scan, interspersed with
walking meditation.
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Presence Core Exercise 1: Awareness of the Breath