Learning to meditate is a gradual process. This course provides new techniques and facilitates new insights. The techniques either address particular problems that may arise when you meditate, or provide progressively more advanced methods which deepen your experience. It can lead you from where you are to where you want to be through conscious use of the mind.
Simplicity
Meditation is deceptively simple. In a sense, the complete instructions are: ‘Be here—now!’ That may seem nonsensical. You could reply: “I am here, now. How could I be otherwise?” Meditation is awareness – being in the moment, not being distracted. Just being here now! Thoughts can themselves be distractions. Withdraw your attention from all distractions and bring them back consciously, direct your thoughts to where you actually want them to go. Concentration is a key factor in the process of meditation. Concentration is the most important thing we are learning and will be for some time.
Technique for meditation
- Sit somewhere quiet. Total silence is not necessary but music, television noise, or people talking will be distracting. Some types of meditation can be undertaken whilst listening to music – but not this method.
- Sit comfortably. Sitting in a chair is fine. If you are used to sitting on a cushion on the floor—and can do so easily—that is another possibility. Sit reasonably upright, but do not strain to achieve any particular posture.
- Try to remain still without fidgeting. Complete motionlessness is impossible so you can move if discomfort prompts, but try not to move unnecessarily.
- Wear loose, comfortable clothes. Loosen your belt if it is tight. Close your eyes in order to minimise distractions.
- Turn your attention to your breath and breathe normally and naturally. Do not try to control your breathing in any way. Do not breathe any faster or slower, or deeper than usual. Simply allow breathing to happen.
- When thoughts come, let them come. When thoughts go, let them go. If you find yourself involved in a stream of thoughts, let go of your involvement with them. Keep letting go of your involvement. Remain uninvolved. Just let go. Whatever happens – let it be as it is. Bring yourself back to the centre.
- If you feel good – do not hold on to those positive thoughts. If you feel bad – do not reject those negative thoughts. Especially important: if you feel nothing in particular – do not drift into numbness and lack of presence.
- Keep your thoughts where you want them to go and remain alert.
Review
Whatever you thought or felt, it was useful. It provides you with valuable insights into how you see the world. For example:
- If the exercise was more or less difficult than you thought, you can ask yourself ‘What exactly did I expect – and on what did I base my expectations?’
- If you thought it was a waste of time, you can ask yourself: ‘What are my criteria for whether or not time is wasted?’ If just being seems a waste of time – that idea devalues the most fundamental aspect of what you are. You might consider seriously whether you want to accept that idea.
- If you enjoyed the exercise, what was it that you enjoyed? How do you define or recognise the sensation of enjoyment? (One thing you will discover—in time—is that meditation radically broadens what you are capable of enjoying. It changes your understanding of what enjoyment is—so this is important to investigate, here and now.)
- If you felt self-conscious, you could ask yourself: ‘What does that say about me? What image do I have of myself that is unsettling by simply sitting and being?’
Keeping a meditation notebook
It is useful to keep a meditation notebook or spiritual diary in which you record your goals, experiences and reflections.
Obstacles and antidotes
The universal antidote for meditation obstacles is persistence! A traditional analogy is that gentle flowing water is stronger than rock. Rain may seem weak compared to granite, but in time it can wear away mountains.
Meditation proceeds mainly by slow steady persistence rather than dramatic breakthroughs. Some days will be easier than others, some days it may not even happen. Just be persistent and bring yourself back to your goals. Remember, these are only the first stages of learning to meditate.
Use your notebook or spiritual diary to review your longer term progress to see how far you have actually come.
