What is the meditation?
Meditation is a technique of mind training which allows us better to focus the mind.
Everybody is familiar with meditation, even if not by name, because it is something which we already do in everyday life. It allows us to focus on the task at hand.
However, the depth of such meditation is superficial — the events around us in the world soon rob us of our attention and our concentration is gone. The mind that wanders outside our own body is the source of all types of suffering. By deepening our meditation until our mind comes to a standstill we can unlock the potential and unused ability within. During meditation we maintain a balance of mindfulness and happiness for ourselves bringing contentment and direction to life in a way not possible through any other technique.
Why might meditation be of use to me?
Human endeavour all down the ages has sought to improve our quality of life, whether it be in the medical, the technological or social spheres. We have possibly come as far as we can in overcoming the problems solvable by material solutions. The problems that remain unsolved in spite of our material progress alert us to the fact that we need alternative strategies if we are to attain true quality of life in our world.
Often we forget that behind every problem is a human face, and humans are more than just mechanical automatons governed by technological knowhow — humans have emotions, intentions and minds. If we are to upgrade our quality of life, we have to upgrade our quality of mind alongside our material standard of living.
In answer to the question “Why Meditate”? the obvious importance of meditation is that it serves as the most direct and practical means to upgrade the spiritual quality of our lives. Meditation serves as a way to integrate spiritual well-being in step with our material well-being.
Some people are attracted to meditation as a means to solve health problems. Several “modern-day” illnesses which present complications for western medicine, such as stress, depression and insomnia can be improved by meditation which helps to re-balance body and mind. Meditation has also been scientifically proven to assist in the speedy recovery from illness1.
It is only a minority who meditate as a result of their problems. Most meditate because they want to improve or enrich themselves, their personality or their lifestyle in the spiritual dimension. To this end, meditation can enhance one’s potential for study, sporting performance, self-confidence and decision-taking.
Beyond this, are those who meditate with a deeper spiritual vocation to learn more about themselves or to explore the ‘eternal questions’ of life and the world.
Meditation: Not so difficult, but not too easy either!
Meditation is not so difficult to learn because it builds on skills and abilities which we already have. Meditation is already something we do in our everyday life allowing us to focus on the task in hand — but the depth of the meditation is superficial because our mind is cluttered by thoughts. By developing our meditation formally, we can free our mind of unwanted thoughts, allowing the mind to come to a standstill — at which point the depth of concentration is increased.
The difficulty with meditation is that we have to do it by our own efforts — no-one else can do it for us. Furthermore, one will never become skilled just by talking about it or reading about it. Expertise comes only by doing it Thus, we have to rely on our own self-discipline to integrate meditation into our life as a daily practice. Moreover, progress in meditation is gradual. Reversing the mental habits of a lifetime doesn’t happen overnight. Consistent diligence is rewarded by success in the long-term. In our modern-world of ‘instant gratification’, sometimes we have to engage a new level of patience in order to adapt ourselves to the pace of meditation progress — so be warned!
Example of a Simple Meditation Technique for Beginners
1. The sitting posture, which has been found to be the most conducive for meditation, is the half-lotus position. Sit upright with your back and spine straight — cross-legged with your right leg over the left one. You can sit on a cushion or pillow to make your position more comfortable. Nothing should impede your breathing or circulation. Your hands should rest palms-up on your lap, and the tip of your right index finger should touch your left thumb. Feel as if you are one with the ground on which you sit. Feel that you could sit happily for as long as you like.
2. Softly close your eyes as if you were falling asleep. Relax every part of your body, beginning the muscles of your face, then relax your face, neck shoulders, arms, chest, trunk and legs. Make sure there are no signs of tension on your forehead or across your shoulders.
3. Close your eyes and stop thinking about the things of the world. Feel as if you are sitting alone — around you is nothing and no-one. Create a feeling of happiness and spaciousness in your mind. Before starting, it is necessary to acquaint yourself with the various resting points or bases of the mind inside the body. The first base is at the rim of the nostril, on the right side for men and on the left side for women.
The second base is at the bridge of the nose at the corner of the eye — on the right side for men and on the left side for women.
* The third base is at the centre of the head.
* The fourth is at the roof of the mouth.
* The fifth is at the centre of the throat above the Adamís apple.
* The sixth base is at a point in the centre of the body at the meeting point of an imaginary line between the navel through the back and the line between the two sides.
* The seventh base of the mind is two fingersí breadths above the sixth base.
This base is the most important point in the body. It is the very center of the body and the point where the mind can come to a standstill.
4. Feel that your body is empty space, without organs, muscles or tissues. Gently and contentedly rest you attention at a point near to the seventh base of the mind — at the centre of the body. Whatever experience arises in the mind, simply observe without attempting to interfere. In this way your mind will become gradually purer and inner experience will unfold.
5. If you find that you cannot dissuade the mind from wandering, then your mind needs an inner object as a focus for attention. Gently imagine that a bright, clear, crystal ball, the size of the tip of your little finger, is located inside at the center of the body. Maybe you’ll find you can imagine nothing, but later you’ll be able to see a crystal ball of increasing clarity. Allow your mind to come to rest at the very center of the crystal ball. Use the subtlest of effort and youíll find that the crystal ball becomes brighter and clearer. If you see too much effort you will find that it gives you a headache.
6. If you find that your mind still wanders from the crystal ball, you can bring the mind back to a standstill by repeating the mantra, ‘Samma-araham’ silently, as if the sound of the mantra is coming from the centre of the crystal ball. Repeat the mantra over and over again without counting.
7. Don’t entertain thoughts in your mind. Don’t analyze whatís going on in the meditation. Allow the mind to come to the standstill — thatís all you need to do. If you find that you can imagine nothing, then repeat the mantra, ‘Samma-araham’ silently and continuously in the mind. If you find that you’re not sure about the location of the centre of the body, anywhere in the area of the stomach will do. Persevere because today’s day-dream is tomorrow’s still mind, today’s darkness is tomorrow’s inner brightness, today’s perseverance is tomorrow’s fulfillment. Don’t be disappointed if you find your mind wandering. It is only natural for beginners. Make effort continuously, keep your mind bright, clear and pure, and in the end, you will achieve your goal.
8. Keep repeating the mantra and eventually the sound of the words will die away. At that point a new bright, clear, crystal ball will arise in the mind of its own accord. The crystal ball will sparkle like a diamond.
This stage is called pathama magga (primary path). At this stage the shining crystal ball is connected firmly to the mind, and is seated at the centre of the body. You will experience happiness, With continuous observation at the center of this crystal ball, it will give way to a succession of increasingly purer bodily sheaths until it reaches the ultimate one called ‘Dhammakaya’, the highest level of attainment of supreme happiness.
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