What is meditation?
Why
meditate?
The basic
idea generally associated with why people meditate is that during our day we
are constantly subjected to sensory input and our minds are always active in
the process of thinking. We read the newspaper, study books, and write reports,
engage in conversation, solve problems, etc. Typically, as we do these normal
activities we engage in a constant mental commentary, sort of an inner
"The Drama of Me." Usually people aren't fully aware of all the
mental thought activity that we are constantly engaged in. Meditation allows
all this activity to settle down, and often results in the mind becoming more
peaceful, calm and focused. In essence, meditation allows the awareness to
become 'rejuvenated'.
Meditation
can be considered a technique, or practice. It usually involves concentrating
on an object, such as a flower, a candle, a sound or word, or the breath. Over
time, the number of random thoughts occurring diminishes. More importantly,
your attachment to these thoughts, and your identification with them,
progressively become less. The meditator may get caught up in a thought
pattern, but once he/she becomes aware of this, attention is gently brought
back to the object of concentration. Meditation can also be objectless, for
example consisting of just sitting – Zen mindfulness.
Experiences
during meditation probably vary significantly from one individual to another.
Relaxation, increased awareness, mental focus and clarity, and a sense of peace
are the most common by-products of meditation. While much has been written
about the benefits of meditation, the best attitude is not to have any
expectations when practicing.
Having a
sense of expectation of results is likely to create unnecessary strain in the
practice. Since meditation involves becoming more aware and more sensitive to
what is within you, facing unpleasant parts of oneself may well be part of
meditation. Regardless of the experience, the meditator should try to be aware
of the experience and of any attachment to it.
Failure to
experience silence, peace of mind, mental clarity, bliss, or other promoted
benefit of meditation is not in itself a sign of incorrect practice or that one
can't concentrate properly or concentrate enough to be good at meditation.
Whether one experiences peace or bliss is not what is important; what generally
is considered important in meditation is that one is regular with their
meditation -every day- and that one make a reasonable effort, but not strain,
to remain with the object of concentration during the practice. With regular
practice one inevitably acquires an increased understanding of and proficiency
with the particular meditation technique.
Some people
use the formal concentrative meditation as a preliminary step to practicing and
increasing mindfulness throughout the day - where one tries to maintain a calm
but increased awareness of one's thoughts and actions during the day. For some
people, meditation is primarily a spiritual practice, and in some cases the
meditation practice may be closely tied to the practice of a religion such as,
for example, Hinduism or Buddhism.
How is
meditation different from relaxation, thinking, concentration or self-hypnosis?
Relaxation: Relaxation is a common by-product of meditation. Relaxation
itself can assume many forms, such as taking a hot bath or reclining in the
Lazy-boy and watching TV, etc. Meditation is an active process where the
meditator remains fully aware of what the awareness is doing. It also attempts
to transcend the thought process whereas many forms of relaxation still engage
the thought process. Meditation allows the body to relax and can offset the
effects of stress both mentally and physically to a potentially much greater
degree than passive relaxation.
Thinking: Thoughts generally consume energy in the process of their
formation.
Constant
thought-activity, especially of random nature, can tire the mind and even bring
on headache. Meditation attempts to transcend this level of thought activity.
Through regular practice one becomes aware that they are not their thoughts but
that there is an awareness that exists independent of thought.
Concentration: Meditation begins with concentration, but
after an initial period of concentration, thought activity decreases and
keeping the awareness focused becomes more spontaneous. At this point the
person may or may not continue to employ the object of concentration.
Self-hypnosis: Self-hypnosis, like meditation, involves
at least an initial period of concentration on an object. However in hypnosis
one does not try to maintain an awareness of the here-and-now, or to stay
conscious of the process, instead one essentially enters a sort of
semi-conscious trance.
What are the
different meditation techniques?
Meditation
involves concentrating on something to take our attention beyond the random
thought activity that is usually going on in our heads. This can involve a
solid object or picture, a mantra, breath, visualization, or perhaps
concentrating on a feeling or a concept. Typical objects employed include a
candle flame or a flower. Some people use pictures, such as a mandala - a
highly coloured symmetric painting - or a picture of a spiritual teacher in a
high meditative state. Mantras are sounds, which have a flowing, meditative quality
and may be repeated out loud or inwardly. The breath is also a common focal
point. Finally, guided visualization is also considered by some to be a form of
meditation. A guided visualization can help to bring one into a meditative
state; also, visualization may be used once a meditative state has been reached
to produce various results.
Which is
right for me?
There is no
"right" meditation technique for everybody. Some techniques work
better for certain people while other techniques work better for other people.
The important thing is to find what works for the individual.
Are there
any religious implication or affiliation with meditation?
It is
possible to practice meditation without subscribing to any particular religious
views. However, meditation has been and still is a central practice in eastern
religions for developing spiritual sensitivity. Christians also practice forms
of meditation and prayer that bring them closer to God.
Does
meditation have any ethical implications?
In many
traditions meditation practice is a means for reinforcing ethical qualities. In
these traditions, calmness of mind, peacefulness and happiness are possible in
meditation and in life generally only if they are accompanied by the observance
of ethical norms of behaviour.
What are the
ABC’s of meditation?
There are a
few recommended guidelines for meditation:
It should be
done at least once 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 and the head balanced
level. 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. Many people also meditate either
before dinner or later in the evening. Others also meditate at noon. A
meditation at these times allows one to throw off some of the accumulated
stress of the workday and become rejuvenated for further activity. An important
consideration is when your schedule will allow you to meditate. Having a time
of the day set aside for meditation helps in maintaining regularity. Ideally
one would meditate twice a day for 20 – 30 minutes, at weekends longer times
may be spent.
Should I
meditate with my eyes open or with my eyes closed?
Different
traditions give different answers. Closing your eyes may contribute to
drowsiness and sleepiness--if that's the case for you then try opening them a
little. Opening your eyes may be distracting, if that's the case try closing
your eyes or focus your gaze on a blank wall (Zen-style). Experiment and see
what works for you and then stick with your choice of technique.
What are the
physiological effects of meditation?
The most
common physiological effects of meditation are reduced blood pressure, lower
pulse rate, decreased metabolic rate and changes in the concentration of serum
levels of various substances e.g. cholesterol.
When I
meditate I experience physical pain in my body. What should I do?
The point of
practicing meditation is to develop mindfulness. The object of meditation isn't
all that important, although the breath is a good object since it is always
available, simple and peaceful. But if it's difficult for any reason or
something like pain comes up, then focusing on that is possible too. The
practice of walking meditation (paying attention to the sensations at the feet
as you walk from one point to another and then back again) is also very good
and can be mixed in with sitting meditation over a period of an hour (35 mins
sitting 25 minutes walking, say). Sensations (itching/aches/pains) can arise in
the body when meditating for several reasons. Sometimes the cause is just an
uncomfortable posture--make sure that your posture is comfortable under normal
circumstances. Other times the cause is that sensations in the body are more
noticeable in meditation. The body and mind are calmer and you are able to
notice more details in your bodily experience. It is often interesting to
simply observe these sensations in your body: to use them as the objects of
meditation. Sometimes these sensations just go away without your having to move
or change your posture. Remember that a quiet body contributes to a quiet mind.
One technique you might try is primarily awareness of the body. You learn to
focus on different parts of the body and "sweep" your attention
through it.
I have a
sinus problem yet I understand that breath is a cornerstone of meditation.
Awareness of
breathing can be done in a number of ways. One technique that is taught by
Burmese masters is to focus your attention on the belly and diaphragm rather
than the nostrils. To get a sense of what to pay attention to, place your hand
on your belly (about two fingers down from the bottom of your rib cage) and
feel the sensations there as you breathe in and out. There is typically a
'rising' of the belly (in breath) and a 'falling' (out breath). Try to sustain
both attentiveness in that area, but also stay relaxed and breath as naturally
as you can. This means that if you have to keep your mouth open for any reason
this is not a problem. Mind you, there is no reason why you shouldn't meditate
on the feeling of the in-and-out breath at the mouth, if that's where you have
to breath from—except that there are no specific written instructions for this
practice anywhere that
I am aware
of. You could just adapt the meditation instructions for breathing at the
nostrils to breathing at the mouth.
Is there any
method or meditation that isn't centred on breath so I can help me to breath
better and meditate more efficiently?
The point of
meditation isn't to become an efficient meditating machine! As much as
anything, meditation is a question of attitude towards whatever experience you
are having.
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 a while, 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.
Do I need a
teacher?
It is
theoretically possible to learn meditation from a book. However most people who
teach and practice meditation agree that a teacher can be an invaluable aid in
learning a meditation technique and making sure it is practiced correctly. The
beginner will usually have several questions, which a teacher will be able to
answer. Also, learning with a group of people, e.g. a meditation class, allows
you to experience the benefit of meditating with a group of people. Most people
find that they have some of their best meditations while meditating in a group,
because there is a collective energy and focus present. Various individuals and
groups teach meditation. Some charge and some do not. Many different techniques
are taught, some more spiritual in nature and others mainly concerned with
stress-reduction and gaining a little peace of mind. As always, the important
thing is finding what works for you.