Six Rs, Downsized to the Three Rs

Okay, I get it. Six things is a lot to remember when you are in the relaxed state of meditation. And trying to use all six, regularly, in order, with the correct actions can be… difficult, confusing, and maybe producing more tension for you. Well, we don’t want that! The purpose of using the 6-R’s is to bring relaxation, ease, and equanimity into your practice. Not to create more tension. So, let’s see what we can do to simplify the process a bit. Okay?

First the Review of the 6 R’s for working with distractions that arise in practice:

1. Recognize
2. Release
3. Relax
4. Re-Smile
5. Return
6. Repeat

Repeat is not really an “active” step. It is to remind you that you will be using this process over and over again in your practice and to point you in the direction of developing more patience and equanimity. So, we can drop that one right away.

Recognize is also more of a reminder to turn toward the distraction, rather than reject or push away the thought or feeling, accepting the distraction as a normal part of the process of meditation. As long as you accept that you will be distracted during practice (who isn’t?) and that we need a way to return to the focus of our practice with ease, then we can let go of the need to emphasize any action in this step and it can become sort of “automatic” recognition and acceptance.

Release is letting go of the storyline of the distraction and giving it the space is needs to be as it is. Think of seeing the distraction as just part of our larger awareness. We need to keep this one.

Relax is releasing the tension around the distractions; physical, mental, and emotional. Think Sigh and Relax! This is the most important of the six. This is another keeper.

Re-smile is bringing a sense of uplifted qualities to the mind. Our field of care and the qualities present with our benefactors and in our caring moments are these same qualities. By now, we may have a sense of internalizing these qualities in a way that we can call on them when we need them. Think qualities of happiness, love, caring connection, joy, peace. These uplifted qualities help us return to the focus of practice with ease and lightness. Gotta have this one.

Return is the action of returning to our focus of practice, which is usually our benefactors or field of care, receiving the uplifted qualities and extending them out to others. If we can bring those qualities to mind with Step 4, Re-Smile, then we are already back to where we want to be. So, we can see this step flowing automatically from Re-smile.

Where does that leave us? I think we are down to 3 R’s that we can work with.

Release: Let Go into Spacious Awareness.

Seeing the distraction as just part of our larger awareness.

Relax: Sigh and Relax Tensions.

Releasing any tension around the distraction; physical, mental, and emotional.

Re-Smile: Actually Smile.

Bringing a sense of uplifted qualities to the mind.

Remember, this practice is not about getting it Right or Perfect (that never happens). It is about turning toward, relaxing into, and savoring the peace.

Release. Relax. Re-Smile.