Introduction to Meditation: How to Meditate
By Gabriel Zappia
Extracted from www.experiencefestival.com
There are many ways to meditate. They all seem to lead to the same place, so find one that suits you. Here I describe a classic meditation that is simple and easy.
Mantras:
A mantra is a sound, word, or phrase that is repeated to yourself. It could be spoken aloud as a chant, or silently, as in meditation. Many people think that the best mantras are sounds which have no clear meaning, and are used as a way of displacing your usual thoughts and moving your awareness inward. There are many mantras ranging from words taken from Hindu Sanskrit to Christian scripture (as when "saying the rosary," where the repetition of the prayer is meditative). If you do not already know of a good mantra to use I suggest you use "hamsa." This is a natural mantra, being the sound that one makes when breathing, with "ham" (h-ah-m) on inhalation and "sa" (s-ah) on exhalation.
Directions for the hamsa meditation:
¥ Sit comfortably. A quiet place is preferred, but not required.
¥ Close your eyes. Breathe naturally. Sit for about one minute before you begin thinking the mantra to allow your heart and breathing to slow.
¥ Gently bring your attention to your breath and begin to think the mantra, gently and easily. Just let it come, don't force it. Think "ham" on the inhale and "sa" on the exhale. Allow yourself to be absorbed in it.
¥ Allow your thoughts and feelings to come and go with detachment. Don't try to control them in any way. Just note them, and when you realize that you are not repeating the mantra, gently return to the mantra. Do not try to force yourself to think the mantra to the exclusion of all other thoughts. You may experience a deep state of relaxation but it is OK if you don't.
Meditate in this way for 20 minutes (children for less time). When done, take about a minute to slowly return to normal awareness. Be gentle with yourself when opening your eyes or coming to stand after a meditation. It isn't good for your heart to get up quickly after the state of deep rest that is often a result of meditation.
Note: It is OK to glance at a clock to time the meditation. **Don't use an alarm timer.**
I have found the following techniques deepen my experience. You will certainly find your own as well. These techniques are secondary and may be omitted entirely or added later:
- Keep your spine straight, head balanced on your cervical column.
- Many people like to pray or do visualization after meditating, while still in an altered state. Some teachers of meditation are opposed to this practice while others advocate it. I suggest to do it if it feels right to you. I do.
- As a "pre-meditation" preparation, bring your attention to the physical act of breathing. Breathe naturally and, with each cycle of the breath, bring your attention to a different part of your body, paying attention to the changes there as a result of the breathing: the rising and falling of the chest, the movement of your belly, the sensation of the air entering and leaving the nostrils. Can you feel any movement of your kidney area? How about your pelvis, do you feel your pelvis tilt at all when you breathe? What do you do between breaths? Is there a pause?
- If you don't feel these things it is OK, just consider them, one at a time, and move on. (This can also serve as a short "centering" meditation that can be done while waiting for a stoplight to change, or as a short work or study break.)
During meditation your business is simple awareness, nothing else. It is a time to connect to your inner Source and let go of the things and roles we get caught up in: work, parenting, worries and responsibilities. It may be that your meditation is peaceful, or it may be fretful and full of obsessive thought. Regardless, daily meditation will have a positive effect on your life.
Benefits of Meditation
The benefits are unique for each person, but both physiological and psychological balancing is common. Some of the benefits of meditation will be realized quickly, and others over many months, so don't be discouraged.
When to Meditate
I recommend that a person meditate twice a day. Before breakfast and before dinner are ideal. (The digestive system often shuts down during meditation, so a full stomach may result in indigestion.) Remember, whatever happens is OK. It's OK to fall asleep or to not become relaxed, OK to laugh or cry, OK to be or not to be in an altered state, OK if the mantra doesn't follow the breath as I have suggested, or even goes away altogether. What is important is that you have an *intention* to think the mantra during your meditation. In short, don't try to control it! For 20 minutes, twice a day, JUST BE!
Questions and comments on meditation
The most common question I get when I teach someone to meditate is "What do you mean by "think the mantra gently and easily?" My best answer is an analogy. When you read you take the effort to look at the page, to focus on the page and the words. And you *intend* to discern the meaning of the words. That is usually enough and the meaning comes without much effort, yet there is *some* effort involved. Thinking the mantra is similar in that you direct a similar level of effort (which is very little, yet it is there) toward thinking the mantra. You do *not* force yourself, brow furrowed, to think the mantra to the exclusion of all else. Just let it come, and if that is not enough, then encourage your mind to think it with a small effort.
If you are tired when you meditate you may fall asleep. Regardless, do not use meditation as a sleep aid. If you have insomnia, just meditate during the day and the insomnia will probably take care of itself.
Sunday, December 18, 2005
Meditation
Here are some of the facts/advises that I found w.r.to Meditation in the net. There are many things that we know are good, but are too lazy/blind to follow - Mediation is one of them.
I will try to meditate atleast for 20 mins everyday from today.
Meditation
According to Swami Vishnu Devananda, meditation is "….a continuous flow of perception or thought, just like the flow of water in a river." A practice wherein there is constant observation of the mind, meditation brings awareness, harmony and natural order into life. It helps you dig deep into your inner self to discover the wisdom and tranquility that lie within.
Principles of MeditationThe basic points to be kept in mind in practicing meditation are:
• Have a special place and specific time for meditation. Try doing it daily.
• Choose a time when your mind is not clouded with worries.
• Sit up straight with your back, neck and head in one line. Facing north or east.
• Condition your mind such so as to remain quiet for the duration of your meditation session.
• Regulate your breathing. Start with 5 minutes of deep breathing. Then gradually slow it down.
• Follow a rhythmic breathing pattern - inhale and exhale.
• Initially let your mind wander. It grows more restless if you force to concentrate.
• Then slowly bring it to rest on the focal point of your choice.
• Hold your object of concentration at this focal point throughout your session.
• Meditation happens when you reach a state of pure thought. Even while retaining an awareness of duel self.
Followed diligently you will soon be able to attain a super-conscious state.
Tips on Concentration• At the outset, it is hard to keep your attention to keep focussed on one object.
• So it is better to start off by limiting your field of concentration to a category of objects.
• Choose your objects with care e.g. any four flowers, fruits, trees...etc. You must feel at ease with what you choose.
• After concentrating on one, you can move on to the next, if & when your mind starts wandering.
This style of meditative exercise will help you control your mind down to a finer focus, teaching you the principle of single point concentration.
Indian type seating position
Different spiritual traditions, and different teachers within those traditions, prescribe or suggest different physical postures for meditation. Most famous are the several cross-legged postures, including the so-called Lotus Position. For example, the Dalai Lama recommends the Seven Points of Vairocana in which
• the legs are crossed in either the Lotus Positon (here called the vajra position) or the other way, "Indian" or "tailor" fashion (here called the bodhisattva position)
• the eyes are kept open (thus affirming the world)
• the back is kept straight (like "an arrow" or "a stack of coins")
• the shoulders are kept even and relaxed
• the gaze is kept at a medium level — too low and one becomes drowsy; too high and one becomes restless
• the mouth is kept slightly open
• the tongue touches the roof of the mouth
Many meditative traditions teach that the spine should be kept "straight" (i.e. that the meditator should not slouch). Often this is explained as a way of encouraging the circulation of what we might call "spiritual energy," the "vital breath", or the "life force" (Sanskrit pranha, Chinese qi, Latin spiritus).
In some traditions the meditator may sit on a Western chair, flat-footed (as in New Thought); sit on a stool (as in Orthodox Christianity); or walk in mindfulness (as in Theravada Buddhism).
Various hand-gestures or mudras may be prescribed. These generally carry theological meaning. For example, a common Buddhist hand-position is with the right hand resting atop the left (like the Buddha's begging bowl), with the thumbs touching.
Quiet is often held to be desirable, and some people use repetitive activities such as deep breathing, humming or chanting to help induce a meditative state. The Tibetan tradition described above is probably in the minority for recommending that the eyes remain open; many forms assume that the eyes will be closed.
Often such details are shared by more than one religion, even in cases where mutual influence seems unlikely. One example would be "navel-gazing," which is apparently attested within Eastern Orthodoxy as well as Chinese qigong practice. Another would be the practice of focusing on the breath, which is found in Orthodox Christianity, Sufism, and numerous Indic traditions.
Sitting cross-legged (or upon one's knees) for extended periods or when one is not sufficiently limber, can result in a range of ergonomic complaints called "meditator's knee".
There are a few recommended guidelines for meditation:
¥ It should be done every day, preferably at the same time
¥ It should preferably be done before a meal rather than after a meal
¥ A spot should be set aside for meditation, which should be a quiet place and used for nothing but meditation
¥ One should sit with the spine straight and vertical (a chair is ok to use)
What is the best time of day to meditate? While meditation is beneficial at any time, most people who meditate agree that early morning is the best time to meditate. Part of the reason is that it is said that in early morning the hustle-and-bustle of the world has not yet begun and so it is easier to establish a meditative atmosphere. Having an early morning meditation also lets us carry some of the energy and peace of the meditation into our daily activities.
How long should I meditate? When first learning meditation it is usually not possible to meditate for more than 10-15 minutes. After regular practice for awhile, one becomes able to meditate for longer periods of time. Many people meditate twice-daily for 20-30 minutes each time, but the right duration and frequency is for each individual to decide.
I will try to meditate atleast for 20 mins everyday from today.
Meditation
According to Swami Vishnu Devananda, meditation is "….a continuous flow of perception or thought, just like the flow of water in a river." A practice wherein there is constant observation of the mind, meditation brings awareness, harmony and natural order into life. It helps you dig deep into your inner self to discover the wisdom and tranquility that lie within.
Principles of MeditationThe basic points to be kept in mind in practicing meditation are:
• Have a special place and specific time for meditation. Try doing it daily.
• Choose a time when your mind is not clouded with worries.
• Sit up straight with your back, neck and head in one line. Facing north or east.
• Condition your mind such so as to remain quiet for the duration of your meditation session.
• Regulate your breathing. Start with 5 minutes of deep breathing. Then gradually slow it down.
• Follow a rhythmic breathing pattern - inhale and exhale.
• Initially let your mind wander. It grows more restless if you force to concentrate.
• Then slowly bring it to rest on the focal point of your choice.
• Hold your object of concentration at this focal point throughout your session.
• Meditation happens when you reach a state of pure thought. Even while retaining an awareness of duel self.
Followed diligently you will soon be able to attain a super-conscious state.
Tips on Concentration• At the outset, it is hard to keep your attention to keep focussed on one object.
• So it is better to start off by limiting your field of concentration to a category of objects.
• Choose your objects with care e.g. any four flowers, fruits, trees...etc. You must feel at ease with what you choose.
• After concentrating on one, you can move on to the next, if & when your mind starts wandering.
This style of meditative exercise will help you control your mind down to a finer focus, teaching you the principle of single point concentration.
Indian type seating position
Different spiritual traditions, and different teachers within those traditions, prescribe or suggest different physical postures for meditation. Most famous are the several cross-legged postures, including the so-called Lotus Position. For example, the Dalai Lama recommends the Seven Points of Vairocana in which
• the legs are crossed in either the Lotus Positon (here called the vajra position) or the other way, "Indian" or "tailor" fashion (here called the bodhisattva position)
• the eyes are kept open (thus affirming the world)
• the back is kept straight (like "an arrow" or "a stack of coins")
• the shoulders are kept even and relaxed
• the gaze is kept at a medium level — too low and one becomes drowsy; too high and one becomes restless
• the mouth is kept slightly open
• the tongue touches the roof of the mouth
Many meditative traditions teach that the spine should be kept "straight" (i.e. that the meditator should not slouch). Often this is explained as a way of encouraging the circulation of what we might call "spiritual energy," the "vital breath", or the "life force" (Sanskrit pranha, Chinese qi, Latin spiritus).
In some traditions the meditator may sit on a Western chair, flat-footed (as in New Thought); sit on a stool (as in Orthodox Christianity); or walk in mindfulness (as in Theravada Buddhism).
Various hand-gestures or mudras may be prescribed. These generally carry theological meaning. For example, a common Buddhist hand-position is with the right hand resting atop the left (like the Buddha's begging bowl), with the thumbs touching.
Quiet is often held to be desirable, and some people use repetitive activities such as deep breathing, humming or chanting to help induce a meditative state. The Tibetan tradition described above is probably in the minority for recommending that the eyes remain open; many forms assume that the eyes will be closed.
Often such details are shared by more than one religion, even in cases where mutual influence seems unlikely. One example would be "navel-gazing," which is apparently attested within Eastern Orthodoxy as well as Chinese qigong practice. Another would be the practice of focusing on the breath, which is found in Orthodox Christianity, Sufism, and numerous Indic traditions.
Sitting cross-legged (or upon one's knees) for extended periods or when one is not sufficiently limber, can result in a range of ergonomic complaints called "meditator's knee".
There are a few recommended guidelines for meditation:
¥ It should be done every day, preferably at the same time
¥ It should preferably be done before a meal rather than after a meal
¥ A spot should be set aside for meditation, which should be a quiet place and used for nothing but meditation
¥ One should sit with the spine straight and vertical (a chair is ok to use)
What is the best time of day to meditate? While meditation is beneficial at any time, most people who meditate agree that early morning is the best time to meditate. Part of the reason is that it is said that in early morning the hustle-and-bustle of the world has not yet begun and so it is easier to establish a meditative atmosphere. Having an early morning meditation also lets us carry some of the energy and peace of the meditation into our daily activities.
How long should I meditate? When first learning meditation it is usually not possible to meditate for more than 10-15 minutes. After regular practice for awhile, one becomes able to meditate for longer periods of time. Many people meditate twice-daily for 20-30 minutes each time, but the right duration and frequency is for each individual to decide.
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