Magic Practice

Mindfulness meditation has a lot in common with practicing the piano.

Both require explicit instruction, consistent effort, and falling in love with the process instead of obsessing over the results. They are also both about finding tangible ways to navigate the abstract murkiness of time.

Learning a new piece of music involves slowing down and counting out the rhythm represented by the notations on the page. Sometimes, I have to work on decoding each hand’s part independently before I can start playing them together. This is the only way I can learn Bach’s mind-blowing little two-part inventions.

Counting provides a scaffolding on which to build the music. Over time, it seems like the music gets into my fingers and ears, demanding less reliance on the counting. But it’s not unusual to keep mentally counting out trickier passages or bring the audible counting back to tighten a piece.

I rely on something remarkably similar in my formal meditation practice. Mindful noting involves paying close attention to specific perceptions for a few seconds at a time. Labeling refers to using a word or short phrase to support mindful noting. You’ve probably tried something like this by saying to yourself, ‘in’ as you inhale and ‘out’ as you exhale.

I credit the longevity and richness of my daily mindfulness routine to the flexible, multi-sensory technique I learned from Shinzen Young. Like counting musical beats, mental and spoken labels can be set aside and used again when needed for support.

Even after two decades of practice, I still struggle to focus on any perception for more than a few seconds. Fortunately, I can combine individual notes—such as sights, sounds, and body sensations—into extended practice blocks.

Being able to meditate isn't magic; it's the result of a lot of practice. However, just as playing the melodies composed by long-dead musicians can feel like magic at times, the experience of meditation can be similarly enchanting.

Not everyone is interested in learning to play a musical instrument, just as not everyone will want to strengthen their awareness of their senses, thoughts, and feelings. However, anyone curious and willing to exercise their attention consistently can discover how much more alive ordinary moments can feel.

If this is something you'd like to explore, I can help.