Instructions for Meditation
CopyrightãJohn
Giunta, 2003
This article will take you through the steps of preparing
the body and mind for meditation. The
requirements of a meditation practice are simple: patience, consistency without
attachment, a relatively quiet space and a comfortable, still and strong sitting
posture.
A sound and healthy body is the starting point and is the
best vehicle for the practice of meditation.
Hatha yoga was designed by ancient sages who knew that in order to be
feel closer to the Divine, they had to be in optimal health. If you are reading these instructions without
being enrolled in a yoga class, then you may use any warm-up exercises you know
from a sensible aerobics class, provided that you do not work up too much
aggressive energy. Remember that yoga
is a system of exercise for relaxing the body while strengthening it and making
it more flexible.
There is a meditation technique for every person in every
philosophic or religious persuasion, to include secular humanists, agnostics
and atheists. The simple Buddhist
practice of Vipassana meditation, or Mindfulness Meditation is a wonderful way
of feeling clarity of mind and inner peace and is suitable for everyone. There is no conflict in Buddhism with any
religion. You may be a Catholic, a Jew
or a Muslim and still practice some aspects of Buddhism.
For people who have a belief system with a deity (God,
Brahma, Allah, Ahura Mazda, Factor X, etc.) you may use prayer or a mantra to
facilitate spiritual transcendence, or Samadhi.
- Decide
on a time of day that you will use when you can sit quietly, undisturbed
for at least five minutes, ten minutes, or a maximum of twenty
minutes. Regularity is the most
important aspect of success in meditation.
- It is
very important that you plan for time alone, with a door to close and the
phone turned off. It is not
necessary to have complete silence, but you must be undisturbed.
- Do
some warming up, such as rotations of all of the joints of the body. Follow a sequence recommended by your
teacher, or follow your own intuition.
The best preparation you can make is to have a complete yoga class.
- Use a
sitting position that is comfortable and not extreme. If you cannot sit on the floor, you may
also sit in a comfortable chair that does not allow you to slouch. The spine must be straight and the
breathing must be steady, deep, relaxed and must primarily use the abdomen
and diaphragm.
- If you
feel particularly stressed, use a breathing exercise such as Nadi
Shodanam—Alternate Nostril Breathing for about 3 to 5 minutes in order to
get the breathing apparatus into a regular and quiet rhythm of movement
and to balance the emotions. See the instructions for Nadi Shodanam at the bottom of the article, "Getting the Most From Your Yoga Practice".
- For
every meditation technique, the mindfulness phase comes first. Allow yourself to observe the inner
peace of the mind. Go to a place
within yourself that is free from judgment and free from evaluation. Simply appreciate each breath
quietly. You may say in your mind,
“Now I breathe in,” And, “Now I
breathe out.” Any stray thoughts
are simply allowed to move on without elaborate consideration. It is very important not to become
impatient with yourself with unwanted thoughts. It is common for beginners to have to deal with unwanted
thoughts many times per minute until the proper technique for releasing
thoughts is established.
- You
may feel that you can follow this mindfulness phase for long minutes at a time. If you feel that you are falling
asleep, it is a sign that you need more sleep at night, so plan your day
accordingly. (see the article,
“Your day of yoga”)
- If you
have troublesome thoughts and determine that you need assistance with your
technique, contact a teacher in the technique you have chosen to help you
process this material.
- This
combination of Hatha yoga, breathing and mindfulness meditation can be
practiced regularly for long periods of time. The simpler your practice, the easier it will be to sustain
it. A total of even just a half
hour in the morning can make a big difference. N.B.: If you are interested only in the Mindfulness practice
of meditation, skip down to steps numbered 13, 14 and then 16.
- If you
feel ready for the use of a mantra, there are several approaches you may
use. If you know of a tradition in
which you would like to be initiated, it is recommended that you see a
teacher who is able to give you an initiation into that tradition. Some people choose their own mantra, a
sound that is used to achieve transcendence, or Samadhi. There are meditation techniques in
Judaism, Islam (Sufism) and Christianity as well as in yoga, Hinduism and
Buddhism.
- When
you use the mantra, sit quietly and LISTEN for the mantra, rather than SAYING
the mantra. This is very
important. We want to be receptive
to the mantra. It must come “down”
to us from the higher mind, which has received the mantra from God. Allow the mantra to come into the mind
at its own volume and at its own speed.
Do not try to change the tempo of the mantra or change the sound of
it. Try not to move the tongue or
lips, but let the mantra “roll forward” on its own.
- There
are four possibilities of though-and-mantra combinations in the mind while
you are sitting in meditation: 1)
thoughts without mantra, 2) mantra without thoughts, 3) mantra and
thoughts together, 4) neither thoughts nor mantra.
- Whatever
happens during the meditation, we want to remember that all of it is
beneficial. There may be times of
stress during which you may sit for a long period, perhaps completely
absorbing your time with restless thoughts and release of stress. At the end of such a period, simply
remember to express some simple thought of gratitude. Treat every period of meditation with
gentle appreciation, because the opportunity to meditate is very precious.
- Let
all thoughts drift through the mind without giving them any
importance. Simply say in your
mind, “When I am finished with this thought, I will return to meditation.”
- At the
end of your meditation, allow the mantra to go back to its source, back
through your higher mind, back to God.
Sit quietly and use the next one or two minutes to slowly come back
to activity. Watch the mind come
back as though it is someone else’s mind.
Resist the temptation to cut this period short. This is the most important part of the
meditation. If you cannot give
your meditation this patient and slow period of return, it is better not
to meditate.
- When
you are genuinely ready for activity, then—and only then—leave your
meditation space to continue your day of contentment and tranquility.
Remember to be regular in your personal practice of
meditation. It takes persistence in the
beginning to make sure you are scheduling the quality time that is necessary. Meditation is not something that we should
feel guilty about not doing. If we are
feeling the benefits, then we will always look forward to our meditation
sessions.
This is a set of instructions that will last a lifetime. If
you desire personal instruction or have doubts, please contact me
to
arrange some personal attention.