Meditation — The Way to Serenity
“We could say that meditation doesn’t have a reason or doesn’t have a purpose. In this respect it’s unlike almost all other things we do except perhaps making music and dancing. When we make music we don’t do it in order to reach a certain point, such as the end of the composition. If that were the purpose of music then obviously the fastest players would be the best. Also, when we are dancing we are not aiming to arrive at a particular place on the floor as in a journey. When we dance, the journey itself is the point, as when we play music the playing itself is the point. And exactly the same thing is true in meditation. Meditation is the discovery that the point of life is always arrived at in the immediate moment.”~~~ Alan Watts
In last week’s article, we began a discussion about meditation and how it can be used to produce a deep state of relaxation and a tranquil mind. We also talked about using meditation as a means to help with various health issues. This week, let’s pursue how you can bring the gift of meditation into your own life.
In Buddhism, we refer to our meditation time as a practice, or a sitting practice. There is truth in that because you will learn, as you begin meditation, that it does take practice. It is something that needs to be practiced every day — or at the very least — as often as possible.
You can find everyday opportunities to meditate wherever you happen to be. You can also make meditation as formal or informal as you like - whatever suits your lifestyle and situation. Some people build meditation into their daily routine. For example, they may start and end each day with an hour of meditation. If you’re short on time, all you really need is a few minutes.
“You are never alone or helpless. The force that guides the stars guides you too.”~~~ Shrii Shrii Anandamurti
Here are some ways you can practice meditation on your own.
* Breathe deeply. This technique is good for beginners because breathing is a natural function. Even though I’ve been practicing meditation for many years, I still find that focusing on the breath is my favorite technique. Focus all attention on your breathing. Concentrate on feeling and listening as you inhale and exhale through your nostrils. Breathe deeply and slowly. When you feel your attention wander, gently return your focus to your breathing.
* Scan your body. When using this technique, focus attention on different parts of your body. Become aware of your body’s various sensations, whether that’s pain, tension, warmth or relaxation. Combine body scanning with breathing exercises and imagine breathing heat or relaxation into and out of different parts of your body.
* Repeat a sacred name or phrase. A mantra is the name of a sacred deity or a sacred phrase that you repeat silently or aloud. You can create your own mantra. I often use the word, “Peace” as a mantra. Lately, I’ve been using “Ham-sa”. In sanscrit, Ham-sa means, “I am that”. Mantras are the building blocks of transcendental meditation. Examples of religious mantras include a Jesus prayer in the Christian tradition, the holy name of God in Judaism, or the Om mantra of Hinduism, Buddhism and other Eastern religions.
* Walking meditation. Combining a walk with meditation is an efficient and healthy way to relax. You can use this technique anywhere you’re walking - in a tranquil forest, on a city sidewalk or at the mall. I have done this while walking in a labyrinth. When you use this method, slow down the pace of walking so that you can focus on each movement of your legs or feet. Don’t focus on a particular destination. Concentrate on your legs and feet, repeating action words in your mind such as lifting, moving and placing as you lift each foot, move your leg forward and place your foot on the ground. It’s also good to walk in your bare feet, if possible, so you can be aware of your foot coming into contact with the earth.
* Engage in prayer. Prayer is the best known and most widely practiced example of meditation. Spoken and written prayers are found in most faith traditions. You can pray using your own words or read prayers written by others. Talk with your rabbi, priest, pastor or other spiritual leader about resources.
* Read or listen and take time to reflect. Many people report that they benefit from reading poems or sacred texts silently or aloud, and taking a few moments to quietly reflect on the meaning that the words bring to mind. You can listen to sacred music, spoken words or any music you find relaxing or inspiring. There are also guided meditations on CD that you can use to help you meditate. You may want to write your reflections in a journal or discuss them with a friend or spiritual leader.
* Focus your love and gratitude. In this type of meditation, you focus your attention on a sacred object or a fellow human being, weaving feelings of love and gratitude into your thoughts. This way of meditating can open your heart as you cultivate a deep sense of caring for all of creation.
“Meditation is the life of the soul: Action, the soul of meditation, and honor the reward of action.”~~~ Francis Quarles
Be kind to yourself as you get started with meditation. It’s common for the mind to wander during meditation, no matter how long you’ve been practicing meditation, and that’s OK. I can attest to this. In Buddhism, we refer to this as the “monkey-mind”. Many people also call this “mind-chatter”. If you’re meditating to calm your mind and your attention wanders, slowly return to the object, sensation or movement you’re focusing on. You can use an image to bring yourself back to your focus if you’d like. Try this: Picture balloons floating away with your thoughts, or imagine your thoughts as pigeons and mentally clap your hands to get them to fly away. I will often use the image of white clouds in a blue sky. The clouds are the thoughts and I just watch them gently float away.
Experiment, and you’ll likely find out what types of meditation work best for you. Adapt meditation to whatever your needs are at the moment. Remember, there’s no right way or wrong way to meditate. What matters is that you make this an important part of your daily life.
Remember that true wisdom resides in the silence — not in the chatter of our ego-mind. Meditation is crucial for teaching serenity. It can really save your life. It teaches you how to quiet your mind.
“Meditation is the dissolution of thoughts in Eternal awareness or Pure consciousness without objectification, knowing without thinking, merging finitude in infinity.”~~~ Swami Sivananda
Namaste!
And, as I always say in closing — remember these words …
You are the most precious gift you can give yourself. Every day look in the mirror and say, “I’m available to more good than I have experienced, realized or imagined ever before in my life!” Do this every day while you look into your own eyes.
You are special — and you are loved. You are the greatest gift you can be.
Shanti … (A sanscrit word meaning, “Let there be Peace. Peace, beautiful Peace. Peace within, Peace without. Peace in this world. Peace for all beings.”)
“Peace comes from within. Do not seek it without.”~~~ Buddha
~~~ DBL-R
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As you know, I do practice sitting, silent meditation every day in my life. Recently, I did a podcast about this for another blog that I read. Take a moment and click this link to hear what meditation means to me and what it does for me.
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Regular, daily meditation can give you …
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(4) The healing of emotional issues at the deepest levels —
— it’s definitely worth taking the time for this powerful practice every day.
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