SeeSimNa~ Shumnam~ is a Beginner Level meditation that teaches a mystic skill to manage distracting thoughts during meditation. A common challenge in meditation are distracting thoughts that move awareness away from a point of concentration. If not properly quelled these thoughts can be frustrating and stifle progress. SeeSimNa~ Shumnam~ teaches a simple technique to quell these distractions and avoid frustration. It also teaches to identify the energy that manifest thoughts in the mind which is the goal of the meditation–SeeSimNa. This meditation is also part of the Intermediate Level Library as an occasional practice to hone this skill. 

LeeEeSee (Step 0: Preparation for Meditation)
The meditation starts with LeeEeSee which are the preparations before the meditation. For this meditation start by freshening up and letting your mind be free and unencumbered. Set up a clean and uncluttered meditation space. Reserve about half an hour (including these preparations) for SeeSimNa Shumnam.
Dress in loose fitting clothing so you are comfortable sitting upright on a chair or on a meditation mat. You also need to prepare an oil or candle lamp, a small bowl of water with a flower or leaf floating motionless on it and a stick or two of soft smelling incense. These three items should be at arms length away and directly in front in such a way that you can gaze at these without moving your head.
The purpose of the LeeEeSee for this meditation is to create an environment where everything around is calm and unperturbed. The oil lamp, bowl of water and incense represent the five earthly elements of earth, fire, water, air and space in a state of calm.

Summary: LeeEeSee–Step 0

• Preparations before sitting to meditate.
• Freshen up, clean and arrange your meditation space.
• Free your mind and time.
• Sit upright on a chair or mat.
• Light an oil or candle lamp, burn your preferred incense (scented candle can also be used for light and scent), fill a small bowl of water with a flower or leaf floating on it.
• Keep these three items in front of you so your gaze will fall on it without turning your head.
• These three items represent the five earthly elements in a calm state.

EeSee (1st Flow: Experience EeSee)
After the preparation is done, the next step is EeSee. Be seated for the SeeSimNa~ Shumnam~. You can sit in any posture, so long as your spine is upright with your neck tension free. Fix your gaze on the lamp, water and concentrate on the scent of the incense or scented candle, you can blink as usual. Observe the calm environment around you and breath normally. Be in EeSee for a minute before moving on to the 2nd Flow.

Summary: EeSee–1st Flow

• Sit upright for the meditation on a chair or mat.
• Gaze at oil lamp and water and smell the incense or scented candle.
• Observe that the environment around you is calm and unperturbed.
• Breathe normally.
• Remain in EeSee for about a minute.

RehLeeEeSee (2nd Flow: Close Your Eyes)
RehLeeEeSee is the 2nd Flow. In this step you are going to internalise EeSee. Let your mind resonate with the calmness of EeSee by telling yourself that this space and time that you have created for yourself is as calm and clear as the rippleless surface of the water–that all the energies in your body are quiet yet poised as the still flame–and let the soft scent of the incense carry in your senses as you breath normally. About half a minute after RehLeeEeSee is called close your eyes lightly and enjoy the quiet of the mind for about half a minute before moving on to the next command.

Summary: RehLeeEeSee–2nd Flow

• Let the calm and pleasant meditation space reflect in your mind.
• After about 30 seconds close your eyes and breathe normally.
• Stay in RehLeeEeSee with your eyes closed, enjoying the quiet mind for about half a minute, then flow to the next command. 

VaSee (3rd Flow: Concentrate On Your Breath)
VaSee is your breathing. When VaSee is called concentrate on your breath while maintaining RehLeeEeSee (enjoying the quiet and calm mind) . Breath as you normally do. In this step you are just relaxing in your quiet mind as you focus on your breath. It will only be a matter of time when you realise that the mind is not quiet anymore and that you are drifting in thoughts. When you realise this call out the next command which is SimNa.

Summary: VaSee–3rd Flow

• On VaSee begin concentrating on your breath while maintaining RehLeeEeSee.
• Breathe as you normally do with your eyes closed.
• There is no time limit to this state.
• If you get distracted by thoughts go to the next command–SimNa.

SimNa (4th and 5th Flows: If/When You Get Distracted)
SimNa are fodder thoughts. The contents of these thoughts doesn't matter but as we drift with them concentration is broken and we lose RehLeeEeSee. Thinking is a most natural process of the mind and drifting into thoughts when the mind is quiet occupies the time. This step is just to recognise that you have been distracted from your concentration and you need to get back to RehLeeEeSee and VaSee so you can eventually reach the goal of SeeSimNa.
To do this call out EeSee silently and Open Your Eyes. The thoughts will vanish immediately and you will be back to EeSee with your gaze on the lamp and water. Don’t try to roll back your thoughts with your eyes closed to get back to RehLeeEeSee. Just open your eyes and you will be in EeSee. After about 15 seconds in EeSee, close your eyes and command yourself back to RehLeeEeSee and then VaSee.
It is only natural to find yourself drifting back to SimNa again. If this happens just repeat the process of opening and closing your eyes.
The skill you are learning in this meditation is to handle distracting thoughts that break and exhaust concentration by making them vanish by opening your eyes. No self-psycho-analysis, no mental arguments and no judging thoughts–just open your eyes–EeSee and move on.

Summary: SimNa–4th Flow

• If you get distracted by thoughts, you are in SimNa and concentration is broken.
• To continue the meditation get out of the flow of SimNa by Opening Your Eyes.
• Do this and return to EeSee, then continue to RehLeeEeSee and VaSee.
• Do not try to quell your thoughts with your eyes closed–Just Open Your Eyes.

SeeSimNa (Goal of The Meditation)
SeeSimNa is the energy that manifests SimNa. It's generated by the biological functions of the brain. The goal of SeeSimNa~ Shumnam~ is to accumulate SeeSimNa in our mind by not allowing it to dissipate through thoughts. As SeeSimNa accumulates it will first fill the space within our head. This subtle experience initially feels like a light pressure developing in the head. The goal of SeeSimNa~ Shumnam~ is to accumulate SeeSimNa by damming it instead of letting it dissipate into thoughts until you start to feel the space around your heart fill with SeeSimNa. This is a pre-enligthenment experience where the meditator experiences calmness emanating from the heart. Awareness will be lifted into this calm mind-space that is in harmony with the RehLeeEeSee around you. You will feel centred, poised and energised. This is the SeeSimNa goal of this Shumnam.
Coming back to the meditation map you will see that the arrowed flow line to SeeSimNa comes out of the flow line from VaSee. This indicates that SeeSimNa is not an immediate experience; that it takes practice to attain it. 
To successfully attain SeeSimNa you must not judge yourself or your thoughts before and after you open your eyes. Thoughts are thoughts, no good thoughts or bad thoughts. If you start psychoanalysing why you had some thought or another you will drain SeeSimNa instead of damming it to build calmness in your mind.
SeeSimNa Shumnam develops your concentration and teaches the mind the habit of not creating distractions when you meditate. If you are just starting out with meditation SeeSimNa is an attainable goal that will build confidence in your practice. This meditation is also good practice for children and students to develop their concentration.

Summary: SeeSimNa–Goal of the Meditation

• SeeSimNa is the brain's energy that creates SimNa.
• The goal of this meditation is to accumulate SeeSimNa in the mind instead of allowing it to dissipate through thoughts.
• This is done by persisting with the practice of Opening The Eyes when you realise that your are drifting in SimNa (distracting thoughts).
• The goal of SeeSimNa is achieved when the you feel a force field of calm energy emanating from your heart.
• It is important not to psychoanalyse or judge your thoughts during this meditation as it will drain accumulated SeeSimNa very quickly.

SeeSimNa~ Shumnam~ Meditation Map Formats

Click on a map for a pop-up gallery of these printable meditation maps, available in 4 formats.