Shattock Meditation Exercise I: Focus on Abdominal Movement

In “An Experiment in Mindfulness,” E. H. Shattock describes his experience with the Satipatthana method of meditation, particularly focusing on the rising and falling movement of the abdomen during breathing. This specific technique is a central aspect of the practice and serves both as a tool for aiding meditation and as a subject of meditation itself.

In fact, he utilized just two uncomplicated yet powerful meditation techniques: directing attention towards breathing and directing attention towards walking.

Here is the first one:

Focus Attention on Abdominal Wall Movement

You might find the exercise of focusing on the abdomen during breathing both simple and subtly challenging. Seat yourself comfortably, in a position where your body feels supported yet alert. Gently direct your attention to the abdomen, observing the natural, unforced rise and fall as you breathe. This movement, though slight, is the very anchor of your awareness. Allow yourself to become intimately acquainted with this sensation, without straining or rushing the process. The mind will, undoubtedly, wander; greet these intrusions with patience and gently guide your focus back to the rhythmic movement of your abdomen. Practice this for about twenty-five to thirty minutes in each session, committing to it daily. Remember, the challenge lies not in the complexity of the task, but in the persistence of your attention and the discipline to return to it, time and time again.

Here’s an elaboration on how this technique aids in meditation, along with its challenges and benefits:

Aiding Meditation through Abdominal Breathing Focus

  1. Enhanced Mindfulness: Focusing on the abdominal movement during breathing helps in cultivating mindfulness. By directing attention to this physical sensation, the practitioner becomes more aware of the present moment, anchoring the mind in the ongoing experience.

  2. Calming the Mind: This practice helps in calming the mind. As one concentrates on the rise and fall of the abdomen, it narrows the focus of the mind, reducing its tendency to wander and become distracted by external stimuli or internal thoughts.

  3. Subtle Sensation Awareness: The technique develops sensitivity to subtle bodily sensations. The slight movement of the abdomen can be less pronounced than other bodily sensations, requiring a deeper level of concentration and awareness to observe.

Challenges of the Technique

  1. Subtlety of Sensation: One of the primary challenges is the subtlety of the sensation. Initially, it can be difficult to detect the slight rising and falling of the abdomen, especially when the breathing is slow and shallow.

  2. Mental Discipline Required: The practice demands significant mental discipline. Keeping the mind focused on such a subtle sensation requires persistent effort and can be challenging, particularly for beginners or when the mind is restless.

  3. Overcoming Distraction: The simplicity of the exercise can lead to a struggle with distraction. The mind may resist being limited to such a narrow focus, leading to frequent wandering.

Benefits of the Technique

  1. Improved Concentration: Regular practice of focusing on abdominal movements enhances concentration. The ability to maintain attention on a subtle, singular sensation improves over time, benefiting overall mental focus and clarity.

  2. Mind-Body Connection: This technique strengthens the connection between mind and body. By paying close attention to a bodily process, one becomes more attuned to the body’s natural rhythms and states.

  3. Stress Reduction: Concentrating on the breath is known to reduce stress and induce relaxation. The rhythmic nature of breathing, coupled with mindful observation, can lead to a more relaxed state, both mentally and physically.

  4. Foundation for Deeper Practices: Focusing on the rising and falling of the abdomen serves as a foundation for deeper meditation practices. It prepares the mind to engage in more advanced techniques of mindfulness and meditation.

  5. Enhanced Self-Awareness: The practice promotes self-awareness. By continually bringing the mind back to the present moment and focusing on the breath, practitioners develop a deeper understanding of their mental patterns and reactions.

Difficulties Encountered

In “An Experiment in Mindfulness,” E. H. Shattock candidly discusses various difficulties he encountered during his meditation practice and the ways he addressed them.

  1. Subtlety of Sensations: Shattock found it challenging to focus on subtle sensations, like the slight rising and falling of the abdomen during breathing. These sensations were often so faint that maintaining continuous awareness was difficult.

  2. Mind Wandering: A significant challenge was the mind’s tendency to wander. Shattock observed that his mind would frequently drift away from the object of meditation, getting lost in thoughts, memories, or daydreams.

  3. Physical Discomfort: Engaging in prolonged periods of sitting and focusing on repetitive tasks like mindful walking led to physical discomfort. Shattock experienced fatigue and restlessness during these practices.

  4. Mental Resistance: He encountered resistance from his mind, which was unaccustomed to being confined to simple, repetitive tasks. This resistance manifested as boredom or frustration during meditation.

  5. Doubt and Skepticism: As with many practitioners new to meditation, Shattock faced moments of doubt and skepticism about the practice’s effectiveness, particularly when progress seemed slow or imperceptible.

Addressing the Difficulties

  1. Persistent Effort and Patience: To deal with the subtlety of sensations, Shattock employed persistent effort and patience. He continued to practice focusing on these sensations, gradually improving his ability to detect and maintain awareness of them.

  2. Gentle Refocusing: When his mind wandered, Shattock learned to gently bring his attention back to the meditation object without self-criticism. This practice of refocusing helped in cultivating a more disciplined and stable mind.

  3. Adjusting Posture and Taking Breaks: To address physical discomfort, Shattock adjusted his posture as needed and took breaks. He understood the importance of listening to his body and balancing effort with relaxation.

  4. Acknowledging and Accepting Mental Resistance: Shattock addressed mental resistance by acknowledging it and accepting it as a natural part of the process. Rather than fighting these feelings, he observed them mindfully, which reduced their intensity and frequency over time.

  5. Reflecting on Progress and Benefits: To overcome doubt and skepticism, Shattock reflected on the progress he made and the benefits he experienced, no matter how small. This helped in reinforcing the value of his practice and motivating him to continue.

  6. Regular Practice and Commitment: Shattock emphasized the importance of regular practice and commitment to the meditation process. Despite the challenges, he remained dedicated to his practice, understanding that consistency was key to reaping the long-term benefits of meditation.

Conclusion

In summary, focusing on the rising and falling movement of the abdomen during breathing is a fundamental aspect of the Satipatthana method that aids in meditation by fostering mindfulness, concentration, and a deep connection between mind and body. While the technique poses challenges due to the subtlety of the sensation and the mental discipline required, its benefits include improved concentration, stress reduction, and enhanced self-awareness. Shattock’s experience reflects these aspects, highlighting both the practical challenges and the transformative potential of this practice.