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Meditation |
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Most people when they first hear of meditation
often associate the word with a religion or a religious practice
but it is not necessary to be involved with a religious faith or
to be religiously minded to meditate. |
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Neither is it dependent on oriental techniques, or
Eastern philosophies, nor is it necessary to cut oneself off from
ones family, friends and society. |
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There has been a tremendous increase in interest
in meditation over the last few years and people have begun to
take up meditation for a variety of reasons. Some people look upon
it as a means of increasing spirituality, others as a means of
reducing stress or depression, or simply as means of exploring
different levels of expansion. The facts are that the workings of
the mind and the body are intimately connected and the quiet,
relaxed mental state reached during meditation has a corresponding
effect on the body. The quieter the mind becomes, the more still
and rested the body grows. It is generally agreed that people who
meditate have the common experience that the quiet state of mind
reached during meditation leaves a feeling of relaxation and a
renewal of energy and a zest for life. What meditation actually
"is" cannot be answered in words alone and it is something that
has to be practiced and experienced rather than described. People
who begin meditation alter their approach to life and
relationships, often accompanied by a change in the individual's
perception of reality ~ |
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Anyone with an interest in meditation must realise
that it does require some discipline, giving up a little time each
day and for a lot of people it is hard work. This puts a lot of
people off, (we are all looking for excuses not to do things), but
anything that involves improvement whether an athlete trying to
raise his standard, or an engineer developing an engine, it does
require ongoing commitment. There are many different methods for
meditation and the method that is suitable for one person may not
be the best for another. Whatever the method you choose the
majority of methods have four requirements: |
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(a) A QUIET PLACE - it is difficult to meditate in
a place that is noisy or where there are many distractions. |
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(b) A COMFORTABLE POSITION - unless one is in a
comfortable position that can be held without any undue strain for
about twenty minutes or more, it will be difficult to keep the
mind off the sensation of discomfort, cramp, etc |
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(c) A PASSIVE ATTITUDE - one should never expect
an immediate feeling of well being, instant enlightenment or the
"Eureka Experience". Cardinal Newman summed it up when he wrote:
"that there are no sudden conversions, but that sometimes there is
a sudden realisation that you are, what you have already become,
through hard work". Our perceptions and feelings do not alter
dramatically and it can take a while for people to learn or
realise the benefits of meditation. |
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(d) A MENTAL DEVICE - It is this "device" that in
effect makes for different types or schools of meditation. By a
mental device we mean something we can use as a method to focus or
concentrate the mind and exclude distractions. In order to quieten
or concentrate the mind we require a means or a method to stop the
mind wandering off. The method or object we use is the mental
device which enables us to bring ourselves to a state of peace and
quiet. |
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There are many different paths of meditation and
the systems used for concentration can be divided into three
areas: Sight, Sound and Breath. |
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The use of sight, i.e. a visual object may vary
from a crucifix, ikon, yantra or an object like a lighted candle. |
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When a sound is used it usually consists of the
repetition of a mantra (a phrase) or a prayer and such
systems form the basis of several methods including that of
Transcendental Meditation. The repetition of prayer is also common
to many faiths and in the Christian faith we find examples such as
the Kyrie, the Rosary, the Jesus Prayer, etc. Other religions like
the Sufis use "Allah hu". In the classical Mantra yoga we
find many chants such as Aum, Hare Krishna, Om Namah Shivaya,
etc |
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The breath can also be used as a mental device and
the techniques such as the Buddhist Vipassana techniques
use it. At first glance the technique of watching the breath
appears easy but as with the other methods ( sight or sound) it is
hard and requires a great deal of practice. |
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The above comments are a simple thumbnail sketch
of the various techniques. There are no "best techniques".
Different methods suit different people. |
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A SIMPLE MEDITATION PRACTICE |
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As we have said, meditation requires something
that the mind can focus on - a mental device. Beginners often find
that using the breath as the point of focus is simple to practice
and a good way of starting. Using the breath as point of focus is
a widely accepted method and there has always been an association
between the breath and the spirit in practices all round the
world. |
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PREPARATION |
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Sit comfortably, the yoga posture Sidhasana is
suggested but it doesn't have to be a yoga posture and if a
classic seated posture is not easy, there is nothing wrong with
using a meditation [gaitan] stool or a straight back chair. If you
prefer to sit on the floor, it is suggested you use a hard cushion
or low stool. This enables to hips to be slightly higher than the
knees and this encourages a good upright position with the head
neck and spine in a poised balance. For most people best results
are obtained when meditation is practiced once or twice a day. You
should choose a time that suits you. Ideally before breakfast and
the hustle and bustle of the day, or early evening, allowing about
two hours after a meal. Meditation is rarely comfortable
immediately after mealtimes. |
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THE PRACTICE |
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Close the eyes. Allow yourself to become aware of
the passive breathing. Focus on the gentle breath. If you find
your attention wandering, accept this as a temporary distraction
and simply bring your attention back to the object of the
meditation. Keep the mind focused on the breath and staying
relaxed. Try not to "do" the meditation just practice it.
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Meditation practice does take time and discipline.
We have to explore the different methods to find out what suits
each of us best as individuals, and which enables us to use the
energy that lies within us. There are many methods and the use of
meditation is now widely accepted by the medical profession to
complement treatments for stress, high blood pressure, asthma and
hypertension. There are many articles and research papers
available on the benefits of meditation. |
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