Meditation          

What is meditation?  Meditation can be thought of as an exercise in calming one’s mind and body.  It is a way of focusing our attention… usually on a single sensation, thought or image.  The feeling of the breath moving in and out of the body, through the nose, the rising of the abdomen or lower portion of the lungs, then the expansion of the chest, a brief pause, the gradual contraction of the abdomen and then the chest on the exhalation is an example of a sensation or feeling as a meditation focus.  This is sometimes referred to as mindfulness of breathing.  A simple exercise is to follow your breath in this way using a count of 1 to 4 on the inhalation, a count of 1 to 2 for the pause in the breath,  and then a count of 1 to 4 for the exhalation.

When the mind wanders off, as it is natural for it to do so,  just make a note of it (OK, my mind is wandering off again) and come back to the breath.  Our thoughts are like clouds in the sky... just let them come, and let them go!  As our thoughts slow down and the mind gradually becomes more still, our consciousness will naturally expand into a relaxed state of lightness of being, beyond the limitations of our physical existence.  Be compassionate towards yourself, not making any judgments but accepting the present moment as it is.   Meditation is a learning process which takes time to grow and develop, but even so we can experience the benefits of calmness and an increase in self control even in the beginning stages.

An excellent source of instruction for mindfulness meditation can be found from books and tapes available from Jon Kabat-Zinn, Ph.D. Another highly respected teacher of mindfulness is Zen master Thich Nhat Hanh.

In Zen meditation for beginners, an alternate method of counting the breath—to that described above—is sometimes used .  Here we count 1 on the inhalation (slow and steady), then 2 on the exhalation.  Count 3 on the inhalation, 4 on the exhalation, and so on up to 10.  Then start over again at 1.  If your mind wanders off the count, then simply begin again at 1 (no need to chastise yourself as this happens to all of us as we learn how to meditate).  Thoughts will come... and thoughts will go.  We don't need to identify with them.  Just do this for 5 or 10 minutes on a daily basis and see how you feel!  Gradually increase the time to 20 minutes per day.  Longer periods are not recommended without the aid of a group or qualified instructor in meditation.

Sometimes a mantra or a repetitive thought is used to soothe our minds and bodies.  A phrase that I liked to use for many years was “healing breath of God” or just “healing breath”.  You can repeat the initial words such as this with each inhalation, then finish the thought with the exhalation.  Imagine you are breathing healing light into your body, and on the exhale releasing all tension or negativity.

A third example is the use of imagery.  This may include devotional images such as a picture of Jesus or Buddha.  Another possibility is to use a symbol such as the 6 pointed star used in the White Eagle teachings on meditation and spiritual healing shown to the right (image from The Book of Star Light).  See and feel the light from the star flowing down over the top of your head, gradually penetrating every cell of your brain, spinal cord and nervous system bringing healing warmth and vitality to your whole body.  You may also see the light eminating from your heart center with the rays flowing outward through you to all those you encounter in your daily life as a blessing of love and peace.

If you prefer, a simple candle flame may be used either by itself or with any image that appeals to you.  Please start out slowly with 10 minutes per day, gradually building up to longer sittings as you become more accustomed to it.

As you can see from the above examples, there are many types of meditation exercises.  I often think of Jesus words, "there are many rooms in my Father's house".  And in another teaching, "ask, seek, knock and the door will come open."  It is best to settle into a particular method of meditation and stay with it once you find one that feels comfortable to you, that resonates with your own personal needs and temperament.  Group practice is a big help especially for beginners just starting out on the path.  Spending time with like minded people helps us to keep up the good vibrations and to stay positive during times of difficulty.

Meditation effects us physically, psychologically, and spiritually.  On a physical level, our brain waves can be measured, in biofeedback, for example, and we can see our EEG (electro-encephalogram) patterns shifting from Beta rhythm to Alpha.  Beta is a faster cycle (a higher frequency) brainwave which is typically present in our waking hours.  The Alpha wave has a slower frequency and is associated with relaxation and feelings of peace and sometimes creativity that results from this state of heightened receptivity.

Psychologically, our mental and physical awareness is sharpened with the regular practice of meditation.  This is very helpful in identifying repetitive thought patterns we may want to change!  People often discover greater acceptance and centeredness in the midst of life’s challenges with the aid of meditation.  Change is usually a slow process with many steps involved.  Greater self awareness and acceptance (forgiveness may be a better word here) is a wonderful way to begin a healthier and more joyful life!

On a spiritual level, meditation can open our hearts and minds to the source of our being.  In our innermost center we are spirit, already united with God.  With this realization all things are possible!  There is no easy way, no shortcut to the experience of mystical union with our Creator, but certainly there are many paths and many teachers to help us along the way.  In addition, meditation can help us in our relationships to become more patient (better listeners), tolerant, kind and loving.

In Psalm 46 of the Bible, we find the following advice...

God is for us a refuge and strength,

a helper close at hand in times of distress:

So we shall not fear though the earth should rock,

though the mountains fall into the depths of the sea...

 

Be still and know that I am God.

 

Ultimately, meditation is about finding stillness, finding God within.  There is no greater joy, even though the world outside holds so much attraction for most of us!  What a surprise to find our true happiness is right there all along, within the depths of our souls, our innermost spirit.  Once we have found this inner peace and joy, the infinite light and love of God, it is only natural that we want to share the experience with others!  It is a great blessing to be able to meditate with a group of like minded people.

I would like to add here that meditation and prayer are perfectly compatible.  We need not choose one or the other, but can practice both.  I prefer to meditate first, usually about 15 to 20 minutes daily, then pray when I am feeling peaceful, open and receptive to the divine guidance within.  When I need help, I do not hesitate to ask for it!  God has indeed been very good to me, and help comes in many forms, especially caring people.