Meditation
by Rodney Groves
Meditation Step by StepMeditation is a multi step process and the first task for the beginning meditator is to learn to quiet and focus the mind. In the technique of passage meditation, which is the simplest form of training the mind, this is done with a simple process of repeating a phrase, usually a spiritual phrase, to give the mind something to focus upon. It is recommended that the beginning meditator select a phrase that they are familiar with and that expresses their spiritual beliefs. We become what we meditate upon, so when we repeat a phrase we want it to be something that is uplifting and that is positively motivating. Selecting the right phrase is a very personal thing and the process of finding it can take some deep soul searching to discover the right one that resonates within you.
Eknath Easwaran, the Indian meditation teacher, would often tell the story about an elephant in a parade to give the analogy of the meditation passage. In India when there are parades, they always use elephants and when they parade these elephants through the towns the elephants would have a tendency to let their trunks wander into the little open air shops filled with delicious fruits where the elephants would grab up some bananas or apples or some other delightful treat. To prevent this from happening the elephant trainers would give the elephant a stick to hold, to keep the elephant focused upon a task so that their trunk would not aimlessly wander.
Sri Easwaran likened the stick that the elephant held to the passage that the meditator repeats. It is something to focus on, something to help keep one’s mind from wandering. If you let it, the mind will wander hither and yon, in every direction. One thought leads to another and another and another, and before long it is so far removed from the original thought that it is hard to remember what the original thought was. The meditator must focus on the passage to keep the mind from wandering, to keep the thoughts from taking one’s attention away.
Photo (C) maddymash via flickr.com
Once you have selected a passage to be repeated you need to find a relatively quiet and comfortable place to meditate. Set aside a minimum of fifteen minutes, or if you are determined and disciplined set aside thirty minutes. Find a comfortable chair and wear comfortable, loose fitting clothing. Remove your shoes. Before you get seated in a comfortable chair get a drink of water and take care of your other bodily needs. Once you begin the meditation you are committed.
Sit in the chair erectly but not stiffly. Do not slump as you do not want to allow your body to fall asleep. Meditation can be relaxing at times and your body and mind may have a tendency to do that. At other times meditation will be uncomfortable and you will feel every little quirk that your body has. Place your feet flat on the floor. Place your hands palm up on your lap with the thumb and forefinger touching loosely forming an “o”. Keep your hands relaxed.
One variation from using a chair is to use a cushion on the floor. This takes more discipline as you will not have back support, although there are now special meditation cushions that are made that do have back support built in. These can be found online at specialty meditation accessory shops. When using a cushion on the floor the legs are typically put into the time honored lotus position, cross legged with the heel of the right foot resting upon the thigh of the left leg. For the beginning meditator this can be a difficult position to achieve and since the goal is primarily to train the mind it is not an absolute necessity to place yourself in this position to get the benefit of meditation.
Now that we are seated in a relatively quiet setting, with or without some very soft music in the background or a lightly scented candle burning, we can begin to focus on the task of training the mind. The goal of meditation is to quiet the barrage of thoughts that inundate the mind constantly and to learn to focus the mind upon a single passage. Close your eyes lightly, not tightly. Begin to breathe slowly and steadily. To get yourself in the right frame of mind, begin by counting as you breathe. One, two, three, four, five in and one, two three, four, five out. Slowly. Pay attention to what is going on in your mind, but don’t attach your attention to any specific thought. At first your mind will be filled with a lot of thoughts all fighting for attention. Your goal is to quiet these thoughts. You do that by not paying them attention. Repeat the passage to yourself. Focus on that. When you find your mind wandering, taken away by one of your thoughts, simply and patiently bring your mind back to the passage.
When the thoughts appear, don’t fight with them. Don’t try to battle them or push them away. They will naturally quiet down over time as you give less and less attention to them. Instead of battling them, just observe them. Take note of what kind of thoughts they are but don’t give your attention to them for more than a second. Again, bring your mind back to your spiritual passage.
Another way of meditating is in the use of a mantra or, what is sometimes referred to as a mantram. Instead of using a passage that is repeated, a very short verse or a single word or sound is repeated to focus the mind. The use of the passage and the use of the mantra can be interchanged. The use of the mantra can be handy when standing in line at the grocery store or any place you need some instant patience and calmness. Some meditators simply use the mantra “Om”. This is the common mantra in transcendental meditation. It is a variation of “Om mani padme hum” (the jewel in the lotus heart). Mahatma Gandhi used the mantra, “Rama” (filled with abiding joy).
Meditation is a multi step process. First we must train our minds to be quieter and to be able to focus. In this beginning stage we use the mantram or a passage to focus upon. Later in our practice when our mind has learned to quiet down, and our thoughts are not fighting for attention, we can begin to focus on our breath and the stillness of the mind. In this stage of the practice we can hear the sounds around us and let them come and go without attaching our attention to them. Before we can do that, however, we need to learn to quiet our own thoughts. When we have learned to quiet our thoughts, which is to quiet our own ego, we come to a realization that we are not separate from others but rather are interconnected in the lives of all other living beings and other living "things". We realize that all other living beings and things are interconnected into our own life. This "connectedness" creates a great joy within that brings us a whole new perspective of ourselves and others and of the life experience itself.
This is the discipline of meditation. The process is a simple one but the discipline is a difficult one to master. As you practice meditation the ability to focus will become easier. The more you practice the quieter your mind will become and the more aware you will be of the thoughts you have. As you make meditation a regular daily practice, and increase your meditation time from fifteen minutes to 30 minute sessions you will find yourself becoming more patient with yourself and others, more tolerant and less controlling. You will find yourself becoming more centered and the intuitive genius within more accessible.