MEDITATION

Note: This page is intended to provide an introduction to meditation that you can use to begin - nothing more. Please note that I make no claim to be an authority on meditation; I am simply someone who believes meditation is a worthwhile pursuit and who struggles to keep practicing it. Also note that this page presents several different approaches to meditation; they are not all Zen or even all Buddhist. You must find what works best for YOU.

Meditation - An Introduction

Begin by selecting a position in which you will sit during your meditation. Pictures of the traditional zen postures can be found here. Please note that there is no mystical significance to any of the postures; the only guage to use is how well they work for you . Realistically, any position in which your body is relaxed and your spine erect can be effective for meditation. On the spine: you will want to feel as if your spine were a string of pearls, one hanging below the other, with the crown of your head at the top of your posture. This means that your chin will be tucked in slightly, though it should not feel uncomfortable.

Find a peaceful place where you intend to meditate. Absolute silence is not necessary (oftentimes impossible!), and it may be useful to learn to concentrate in the presence of distractions. Still, for beginning practice, you want things in your favor: no TV or music, not a tremendously well-lit or dimly-lit location, and nothing immediately surrounding you that will create distractions (i.e. maybe away from the telephone or a pet). When we sit in a group, our convention is to sit in a circle, facing one another.

Sit in the position you've chosen, and take a few deep breaths to calm yourself. Folding your hands in front of your belly (see the above link) can help to center your awareness in the pit of your stomach, which is preferable in meditation. It will take more of the body's oxygen away from the overworked brain and into the body's center, creating a feeling of overall stability. Rest the tip of your tongue on the roof of your mouth, behind the upper teeth. This will keep it (and you) from wandering, and aid the circulation of your body's energy. Allow your eyes to gaze downward at about a 45 degree angle - your eyes may remain half-open or gently closed as you wish, but be wary of falling asleep or losing your balance if your eyes are closed.

Then, begin to work on the meditation exercise that you prefer. It will be helpful to sit for at least 20 minutes and probably no more than 40 at any one sitting; this will be sufficient time to reach a place of deep concentration without getting tired. Honestly, though, if 5 or 10 minutes a day is all that you can muster, do it - time spent in reflection is always worthwhile. When you have finished, you may make a small bow, if you wish, to end your meditation.

Meditation Exercises:

Zazen (Zen meditation) and Vipassana are among the more popular forms of Buddhist meditation being done in America right now. Included here are introductions to these two practices that may help clarify for you what they are about and how to get started.

• Zen
  
• Vipassana

In addition, here are some other possibilities one might consider, mostly from a Tibetan Buddhist background.

(In the following sections, I am borrowing from the collection Tibetan Yoga and Secret Doctrines . See the section on Reading.)

• Counting the breath
• Concentrating on an object
• Cessation of the thought process
• The non-reacting to thoughts
• Beyond the basics

Counting the breath

While focussing on the point just below your navel, concentrate on each inhalation and exhalation of the breath. With the first exhalation, count (inaudibly) "one." As you inhale, count "two," exhale with "three," and so on. When you inhale on "ten," go back to "one" with the next exhalation. If you find that you've lost track (and you will!), do not get discouraged - simply start over with "one." Even if you sit for 35 minutes and never make it to ten, the value comes in catching yourself and returning to the breath. Gradually your ability to concentrate will improve. Another variation on this practice is to count only the exhalations.

Concentrating on an object

Choose a small object to place before you upon which to concentrate your gaze and your thought. Do not pick anything garish or fancy; a small ball, coin, or a candle will do nicely. Focus on this object; do not allow the mind to stray from it or attempt to identify with it - just fix your gaze upon it one-pointedly. Breathe naturally, that is to say, in a relaxed and unstrained fashion. This is a useful practice to employ even while doing another meditation exercise. In such cases, though, only your eyes will be directed at the object - your mind should be on its exercise. This will help focus your exercise though, because controlling eye movement is controlling thought.

Cessation of the thought process

"In meditating, in the manner above explained, one findeth that, because of the mind responding to stimuli, thoughts crop up continously. Knowing that the birth of even a single idea should be prevented, one must try to inhibit this continuous cropping up of thoughts, by exercise of mental alertness. Thus, as soon as a thought sprouteth, try to chop it down, root and all, and continue meditating.

By prolonging, during the meditation, the period of time in which the effort is made to prevent the arising of thoughts, one finally cometh to be aware of thoughts following close on the heels of one another so numerous that they seem interminable. This is the recognizing of thoughts, which equalleth the knowing of the enemy. It is called 'The First Resting Place', the first stage of mental quiescence attained; and the yogin then looketh on, mentally unperturbed, at the interminable flow of thoughts as though he were tranquilly resting on the shore of a river watching the water flow past.

Once the mind attaineth the tranquil state, for even the briefest moment, it understandeth the arising and the cessation of thoughts. This understanding maketh one to feel as though thoughts were becoming more and more numerous, but, really, thoughts are always arising, and there is neither increase nor decrease of them. Thoughts are born instantaneously. That which is apart from and capable of immediately arresting this birth of thoughts is the Reality."
( Tibetan Yoga and Secret Doctrines , pp.128-9)

The non-reacting to thoughts

"In the next practice, the leaving unshaped whatever concept or idea appeareth, the procedure is to be indifferent to the thought, allowing it to do as it liketh, neither falling under its influence, nor attempting to impede it. Let the mind act as its shepherd [or watchman]; and go on meditating. Thereby thoughts will cease to arise and the mind will attain the state of passive tranquility and one-pointedness.

Again, thoughts are apt to have motion, like that of a meteorite.

By meditating as before, the duration of the state of quiescence is prolonged. This is called 'The Middle State of Quiescence', likened [in its unperturbed tranquility] to a calm flowing river."
( Tibetan Yoga and Secret Doctrines , pp.129-130)

Beyond the Basics

While these practices are all valuable in improving one's concentration and bringing greater stability to life, meditation go much further than this in improving one's relationship with the universe. In the pursuit of understading, and finally enlightenment, nothing can replace the value of a good teacher to serve as guide and inspiration. Please visit the resources section to learn about events and centers in the Chicago area.

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