Meditation 101
None"Still your mind in me, still yourself in me, and without a
doubt you shall be united with me, Lord of Love, dwelling in
your heart. " -Bhagavad Gita
Meditation is a bit of a buzz word these days. For some it is a
requirement and a respite from life's hectic pace. For others it
may be misunderstood, overwhelming, too new age, too difficult,
or completely feared. Yet, meditation, if practiced with
commitment, will inevitably lead to the successful quieting of
the mind. It does not stand alone, however, as it needs to be
first nourished with concentration and focus. If someone is
willing to make meditation a daily practice, the benefits will
unfold and create a life lived in clarity and with a purpose
aligned with the higher self. The common phrase, "The answers
are within," cannot be attained without clearing the mind of all
the daily clutter. Meditation leads the way.
If one wants to be successful in meditation, one must understand
that it is an ongoing process. It is a discipline, just as
physical exercise, that reaps benefits only from concentrated
and continual effort. Meditation needs to be cultivated; and a
dedicated practice is essential. That being said, just like
exercise, some is better than none. A student may start with
small increments and gradually increase his/her practice with
time.
Meditation may sound like a complex assignment, especially for a
beginner. The mind is used to wandering, and focus does not come
easily for most. Patanjali's Yoga Sutras share that yoga poses,
breathing exercises, and relaxation all contribute to the
preparation of a mind space that is open to receive meditation.
It is a mind-body experience, and therefore, the body needs to
also be strong for the prolonged periods of meditative sitting.
There are several sitting postures the body can assume although
the classic is seated comfortably on a mat or a pillow with
spine erect and legs folded, hands resting on the knees.
The best time of day for meditative practice is in the early
morning upon rising or in the evening just before bed. The
unconscious mind is at its strongest at the edge of sleep and
when waking up, and therefore, the meditation is more likely to
work in harmony with the mind. It is recommended that one
meditate for at least ten to twenty minutes one or two times per
day, but five minutes is certainly a place to begin.
There are many different types of meditation. Each individual
has a unique experience with each one. One example is that of a
witness meditation. In a witness meditation, the individual will
only observe how the mind/body is reacting in the silence,
without judgments. The individual will allow the mind to lead
them in the meditation, as they quietly follow. Anytime the mind
wanders off, and it will, the individual would recognize the
mind wandering and gently bring it back to the moment and the
silence. Some other examples are following the breath, repeating
a mantra, or gazing at a candle. The important thing is just
that the individual sit down to do it, no matter what comes up
or how the experience plays out. If one just keeps coming back
to practice, results will begin to present themselves.
There are both psychological and physiological benefits of
meditation. Some psychological benefits are focusing of the
mind, remaining in the present, allowing clutter and worry to
fade away, clarifying the purpose of self, and developing a
peaceful mind. Physiologically one of the biggest benefits is
the calming of the nervous system and release of stress-induced
physical symptoms. Rarely is there a reason not to meditate.
My own experience with meditation began back in my early
twenties. In my quest for personal peace, I picked up a few
books about meditation that offered suggestions for getting
started. I attempted many meditations, but my attention
neverlasted longer than a minute. I was not prepared at this
time to quiet my mind, and my life was in utter chaos. I gave up
on the concept then, figuring I just was not capable. I realize
now that I was reluctant to get quiet, because I was afraid of
what I might learn about myself. In the past few years,
meditation has become extremely important in my routine, in
whatever form I choose; and it is a time that I look forward to
and embrace. It's "my time for me, "and it is usually after I
meditate that my "answers from within" appear. My meditative
journey brings me closer to living my life with clarity and
keeps me present in my true authentic self.
Meditation is said to be a universal requirement for everyone.
The highest joys can be attained during the meditative process.
I often wonder what our world would be like if everyone carved
out some sacred time for meditation. If everyone had the courage
and personal motivation to get quiet would we still see the
prominence of such things as lying, stealing, "road rage",
rampant disregard for human emotions and life, self-inflicted
suffering and illnesses, wars between nations, terrorism, and
the list can go on and on? I see meditation as a vital tool
enabling me to experience the life that I was meant to live.
Have you got five minutes?