"Meditation 101"

[sshenry]

*Note: this thread is in response to a number of individuals from IS who have contacted me regarding getting started in meditation. This is meant as a beginner's instruction and while I do not have any degrees or certifications, I am a long-time practitioner of meditation and have successfully taught a number of individuals (including my own daughters - ages 11 & 16) how to meditate.

Much has been written about the benefits of practicing meditation on a regular basis. The physical benefits alone include stress relief, lowered blood pressure and pain supression. But there is an additional benefit that those persuing spiritual knowledge will appreciate, and that is the ability to clear your mind - to step back from the continual stream of chatter and get in touch with the Source.

There are dozens of methods of meditation. The terminology alone can seem overwhelming and there are those who don't feel as if they would ever be able to quiet their minds enough to reap the benefits. The following steps are very basic and will help you to focus on your breathing in order to allow you to quiet your mind. One thing I have found to be consistantly true; if you can't quiet your mind sufficiently, no method of meditation can have its full effects.


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BREATHING MEDITATION:
(you will need a kitchen timer or a clock with a timer)

1. Find a quiet place where you can sit comfortably (not a bed). By quiet I mean no kids or friends - a place where you won't be disturbed. Turn off your telephone, radio, television, or any other electronic devices.
   
2. Seat yourself comfortably; back straight (you can prop yourself against a wall if you'd like, or a straight-backed chair can work too). Note: If you're sitting against a wall, be sure that you are sitting on a coushin or low stool as otherwise your legs will get tingly and distract you.
   
3. Set the kitchen timer or alarm clock for 15 minutes.
   
4. Close your eyes.
   
5. Take several very slow, deep breaths.
   
6. Concentrate on the indentation just above your upper lip but just below your nose. If it helps you to touch the spot, go ahead and do so.
   
7. Concentrating on that spot breath in for four slow counts (keep your eyes closed!)
   
8. Let your breath out through your mouth for four slow counts while still concentrating on that spot.
   
9. Continue breathing in and breathing out as directed above until the timer goes off.

Your mind is going to try to distract you. It is going to present all sorts of things for you to think about: did you feed the cat? Did you lock the front door? Is that the telephone ringing? (I told you to turn it off!) Is my left foot itching? If I open my eyes right now, will there be a spider dangling in front of me?

DON'T LISTEN TO IT. Every time it presents you with a thought to think about - let the thought go, and bring your focus back to your breathing and that spot above your lip.

I know that this sounds silly, I mean, you're not concentrating on anything, after all, but it is very important to be able to clear your mind. For many beginners this can take weeks, months even of daily practice - the mind is very persistant. But eventually you will find yourself being able to slip in to the emptiness of mind that is needed to accomplish some of the more in-depth meditation practices (grounding, healing, energy raising etc).

My reccomendation is to practice this 10-15 minutes twice a day, but if you can only get in one session, that will still help.

Please don't hesitate to ask questions

[Calibas]

Repeat until Enlightened.

[sshenry]

[sshenry]

Repeat until Enlightened.

I don't think we ever need to stop breathing

[-LW]

Repeat until Enlightened.

as i sometimes forget to sit in silence.

[sshenry]

It's amazing what you hear if you just take the time to listen

[sshenry]

Well, after eight seperate requests...I felt I should

[sshenry]

heh - is that what it was My inbox is begining to look lie yours

[sshenry]

Tag Indeed

If this thread is helpful to people, perhaps I'll go on to post further meditation practices on later threads.

[Satisfiction]

Hey sshenry, what do you do if something gets itchy? I can't concentrate again until it's itched!!!

[sshenry]

Hey sshenry, what do you do if something gets itchy? I can't concentrate again until it's itched!!!

You make me grin satisfiction

Try to ignore it - but if the itch becomes overwhelming, by all means scratch, but try to put it out of your mind if you can. It takes work, it really does, but eventually you'll be able to block out everything around you. This is why it is very important to use a timer, as you get better and better at blocking things out you will cease to be aware of the passing of time, hence the alarm, don't want you to be late now, do we?

Love and hugs

[Calibas]

When I used to itch meditating I would focus my attention on the itch, not on trying to ignore the itch. I'd explore the feeling of the itch, drink in all that there is to the itchy-ness. Then my mind would usually settle down, the itch becoming another drop in an ocean of feeling.

[sshenry]

When I used to itch meditating I would focus my attention on the itch, not on trying to ignore the itch. I'd explore the feeling of the itch, drink in all that there is to the itchy-ness. Then my mind would usually settle down, the itch becoming another drop in an ocean of feeling.

I like that approach, thank you

[Cicero]

Thank you, sshenry, this thread has been very helpful. I tried meditating for the first time yesterday. It wasn't as difficult as I thought. 15 minutes felt like 5 but I felt like taking a long nap afterwards.

[domdom]

im meditating everymorning, and occasionally drinking beer at night...
is it okay if i drinking beer or alcohol at night and meditating in the morning?

[sshenry]

im meditating everymorning, and occasionally drinking beer at night...
is it okay if i drinking beer or alcohol at night and meditating in the morning?

Occasionally I have a drink myself - too many though and I'm too fuzzy-headed to meditate successfully. Moderation is the key. And I wouldn't mix alcohol with meditation (in other words, not drink and then try to meditate). It tends to put one right off to sleep instead of getting any actual meditation done.

[sshenry]

Thank you, sshenry, this thread has been very helpful. I tried meditating for the first time yesterday. It wasn't as difficult as I thought. 15 minutes felt like 5 but I felt like taking a long nap afterwards.

Interesting at how relaxed it can make you feel - body and mind as well

[sshenry]

*NOTE*

I've had several people mention (with some alarm) the sensation of falling.

If after several minutes you feel as if you are falling inside of yourself - your first instinct will be to grab onto consciousness and pull yourself back up - DON'T FIGHT IT.

This "falling" sensation is perfectly natural and indicates that you are begining to completely relax. You may at this point loose track of your breathing, don't be alarmed. If you find yourself falling concentrate instead on the sensation, on the emptiness you are falling into. The alarm will bring you back out of it when your time is up.

Namaste

[Sparrow]

Whenever I meditate, without thinking I seem to create this enormous ball of energy and it presses up against my face and body, I get this vibration all through my head and if i concentrate longer, it will flow through my body. I will sometimes even activate my chakras, the other night the vibrational energy just centered itself at the center of my throat (an odd sensation) and sort of burst, and another time, i had the same experience while opening my heart chakra. My question is though... is this actual meditating or is it energy work... or are they both one and the same.

Oh, and i would also recommend a new thing I read about in a book called Pyramids of Light by Meg Blackburn Losey (AMAZING BOOK!) that i tried out for the first time today- its using the vibrations of music to create energy and sort of dance with it... an hour passed in what felt like 10 minutes... it centers your energy and heals the body. The Author calls it Movement of Spirit and its the beginning to the path of establishing the route of Gamma rays through the brain, which eventually leads to inter dimensional travel and what not. Its a great book, I would highly recommend it.

But back to the question... i still wonder if I'm doing things right. Half the time, I'm just playing with the energy, i have no idea what I'm doing.

[Calibas]

Playing with the energy is advanced meditation, this is Meditation 101.
I'd try a few doors down.

I've found that playing with the energy, dancing with it, and generally letting it move me are much more healing that just sitting still in one spot. Meditation can be anything, you can meditate while doing dishes, you can meditate while posting on IS, you can meditate while walking down the street, at important work meetings, even during sex (it's called tantra). I go with what feels the best.

Love,
Will