Date: 09/06/2025 09/07/2025
Location: Star Lake Meditation Center
Teacher: Shilin Long
Sitting Meditation
Core Principles of Attention Training
Attention training is fundamental to meditation, learning, emotional regulation, and effective action. Whether observing the breath, focusing on a task, or managing emotions, stable and clear attention is essential. Understanding these core principles allows the mind to shift from distraction to focus, from confusion to clarity.
1. Principle One: Stability — Attention Must Be Able to Stay
1. The mind is like the wind
It easily moves with external stimuli.
2. Stability means not chasing distractions
Thoughts arise, but you do not follow them.
3. Stability gives awareness roots
Without stability, awareness cannot deepen.
2. Principle Two: Continuity — Attention Must Last
1. Brief focus is not enough
Most people can only maintain attention for a few seconds.
2. Continuity comes from repeatedly returning
Breath after breath, moment after moment.
3. Repetition forms strong neural pathways
The more you practice, the longer attention remains.
3. Principle Three: Gentleness — No Force, No Pressure
1. Force creates tension
Tension blocks natural concentration.
2. Gentleness is powerful
Softly returning attention works better than forcing.
3. Gentleness makes the mind willing to stay
A pressured mind resists; a gentle mind settles.
4. Principle Four: Clarity — Seeing Clearly, Not Staring Hard
1. Concentration is not staring
Over-focusing causes strain and dullness.
2. Clarity comes from relaxed awareness
Relaxation sharpens perception.
3. Clear attention enhances insight
You notice subtle shifts in breath, thought, or emotion.
5. Principle Five: Naturalness — No Artificial Control
1. Natural is more effective than forced
Let breath and awareness return to their own rhythm.
2. Do not alter the object
No manipulating breath or chasing sensations.
3. Natural awareness sees things as they are
Free from bias or fabrication.
6. Principle Six: Single-Pointedness — One Object at a Time
1. Multitasking increases mental noise
Attention splits and clarity vanishes.
2. One object simplifies the mind
Breath, sensation, or a single point.
3. Single-pointedness is the gateway to deep concentration
All higher meditation states begin here.
7. Principle Seven: Non-Judgment — No Criticism or Commentary
1. Judgment pulls attention away
Thoughts like “I’m failing” interrupt focus.
2. Non-judgment stabilizes the mind
Less inner commentary leads to steadier attention.
3. Awareness is not thinking
It is seeing directly without analysis.
Conclusion
The core principles of attention training—stability, continuity, gentleness, clarity, naturalness, single-pointedness, and non-judgment—guide the mind toward deep concentration and clear awareness.Attention matures through continuous returning, gentle discipline, and observing the present moment without interference.When these principles are practiced consistently, attention becomes strong, steady, and luminous.
