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"Meditation is not just a practice.
Meditation is a natural state. It's an actual channel in our consciousness, a bandwidth of tranquility, energy and joy that reveals itself when we learn to pay attention. Once you discover how to tune yourself to the meditation bandwidth,
it will empower your life from within."
~Sally Kempton
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Make your own Meditation Bench ~ Link!
How to Meditate
All meditative practices fall into two basic categories: concentration and awareness. A recommended meditation format is to begin practice with a concentrative technique and then, once the mind has quieted, to let go of the concentration practice and move into a practice of passive awareness.
Concentrative practices are numerous. Some concentrative meditations involve following the breath, doing a mantra, or focusing the mind on a word or phrase. With a concentrative practice we direct our attention to a specific object (such as a word, sensations, etc.). When thoughts arise, we do not indulge in their stories, rather we non-judgmentally return our attention to the object of concentration.
Awareness practice is where we rest the mind in non-judgmental, choiceless awareness. We simply watch what comes up within the full spectrum of the five senses as well as in the mind, and cultivate radical acceptance of the whole mental and physical show, no matter how pleasant or unpleasant. We become acutely aware of our present experience, just witnessing it as it is. It isn't a place of doing, it is a place of being where we rediscover for ourselves our innate radiant true nature.
Moving from Concentration into Awareness
One can use a specific concentrative practice to settle the mind, and then, when the mind is quiet, let go of the concentration practice and move with the flow of awareness. Meditation on the breath and meditation on bodily sensations are two widely taught and actually overlapping practices that start on a concentrative note and then segue into awareness.
A Note on Posture
It is best to meditate with the spine vertical and the knees at or below hip level. This could be done in a chair, a meditation bench, or a cushion. Try to avoid supporting the spine with a wall or backrest, if possible. If there is a physical condition that prevents sitting, then lying down with a straight spine or standing still are also appropriate meditative postures.
A Concentrative Practice
Choose a short phrase from the list below. Be sure your choice is inspiring to you.
- Peace of Mind
- Divine Love
- Precious Truth
- Here Now
- This Breath
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Begin by bringing the phrase to mind and letting it coincide with the breath. For instance, peace of mind is said quietly in the mind on the inhalation, then peace of mind on the exhalation. If the phrases become too wordy, just focus on one word on the inhalation, such as: peace; and then focus on one word on the exhalation, i.e., mind. Or perhaps just peace on the inhalation, and peace on the exhalation.
- As your mind wanders, just keep returning to the word or phrase with the breath.
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If the body becomes uncomfortable try not to move; however, if it is injurious not to move, by all means, shift your posture.
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The mind will wander again and again. Simply keep returning to the word or phrase synchronized with the breath. Over time you will train the mind to settle into practice.
An Awareness Practice
As you become skilled with the concentration practice, it’s good to move into an awareness practice. Learning to follow bodily sensations is a meditation that begins as a concentration practice and can readily become an awareness practice. Following bodily sensations (see below) may seem difficult at first, but because bodily sensations are ever-changing they can be a little more interesting than simply following the breath. When strongly developed, awareness of sensations allows for deep healing on all levels, and greatly enhances the progress of insight.
Meditation on Sensations
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Scan the body for pleasant, unpleasant or neutral sensations. Mentally notice the various locations of sensations as well as your attitude towards them. Your whole meditative practice can consist of continually scanning the body inwardly and systematically noting sensations. If you want to go further, read on.
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Choose one sensation and examine it closely.
- Find its central, most intense area.
- Find its boundaries.
- Notice if it is expansive or contractive.
- Notice other qualities, such as warmth, coolness, tingling, vibrating, pulsating, etc.
- Notice the level of intensity: if it increases, decreases or stays the same.
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If thoughts come up, note them. The practice of “noting” is where we simply put a word or two to the object that arises, whether it is mental, physical, or emotional, and apply equanimity to the object without reacting to it. So, if thoughts arise, note them, and go back to sensations. We tend to make up stories about our sensations (and our other experiences as well). This practice is about dissolving our identification with our stories, so don’t let the mind wander at will.
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If sensations are uncomfortable do try to let them run their course. There is a cleansing aspect of meditation where sensations can be rather unpleasant; however, if you can go with this experience it can become a deeply releasing and healing process. A note here: do not confuse painful meditative sensations with pain that is a warning signal. If your posture is causing you pain or injury, honor that and learn about healthy postural alignment. A yoga class may be a good place to begin.
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Stay with it. The mind is very creative when it comes to making excuses not to meditate. The benefits of practice are evident with consistent practice over a long period of time. If thought patterns have existed for some time and you are ready to change, give meditation some time as well.
Meditation, Like Anything Worthwhile, Can be Difficult
Quieting the mind is a skill to develop that requires strong motivation, effort, and consistency over a period of time. Secure for yourself the motivation to meditate and remind yourself regularly of why you have chosen to practice. Give meditation time to reveal its inherent benefits of inner peace, insight, and an open heart. Make your practice constant over weeks, months, and even years so that you can experience for yourself the sublime benefits of meditation.
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Go to the home page for info. on the meditation classes, workshops and retreats Laura teaches.
Learn about Laura's book,
Quiet Mind, Open Heart:
Finding Inner Peace through Reflection, Journaling, and Meditation
www.reflectivejournaling.com
Laura Wright Meditation
Albuquerque New Mexico USA
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