The 6Rs is a simple meditation technique to let go of distractions and come back to the present moment. You 6R when your mind strays from your meditation object, or when a hindrance arises (sleepiness, doubt, desire, reacting, etc).
Every time you practice the 6Rs, you have a “mini-awakening” moment. You recognize there is an unwholesome feeling, let go of that feeling (release and relax), bring up a wholesome state (smiling is one way) and keep it going. You can apply this to any meditation you already have — whether focusing on the breath, a mantra, or even prayer.
I learned this from one of my teachers and it has become an automatic part of my life. Big kudos to Dhamma Sukha. Do this practice 10,000 times and it will change your life.
Step 1: Recognize
Recognize when your mind has been distracted and is pulled away from the present moment.
Step 2: Release
Release your attention from the distraction. If you are caught up in thinking, don’t give thinking any more attention. Instead, turn your attention to the next step: the relax step. (It is normal if the distraction does not disappear, of course your thoughts/feelings will still be in the background. The point is that you are no longer focused on them)
Step 3: Relax
Relax any tension in your body. This step is very important! When we are distracted, we hold tension in our forehead, face, shoulders, and other parts of our body. Notice your body and release this tension.
Step 4: Re-smile
Now, bring a smile to your face. Smiling makes your meditation more light, happy and uplifts your mind. Keep smiling for the whole meditation. The Buddha always had a slight smile!
Step 5: Return
Return to your meditation object! (the breath, body, metta, etc.)
Step 6: Repeat
Keep repeating the 6Rs every time your mind gets distracted.
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