| WHAT IS MEDITATION |
Meditation is the practice of uncritically attempting to focus your attention on one thing at a time. Exactly what that
thing is is relatively unimportant and varies from one tradition to the next. Often the meditator repeats, either aloud
or silently, a syllable, word, or group of words. This is known as mantra meditation. Gazing at a fixed object such as
a flame or flower can also anchor the attention. Many meditators find that a convenient and relaxing point of focus is
the rising and falling of their own breath. You can use anything as an object of meditation.
It is important to understand that the heart of meditation lies not simply in focusing on one object to the exclusion of
all other thought, but rather in the attempt to achieve this type of focus. The nature of the mind is such that it does
not want to stay concentrated. Myriads of thoughts will appear and seemingly interfere with the meditation. A typical
meditation might go something like this (the meditator in this case has chosen the task of counting to three
repeatedly):
One....two....This isn't so hard....one.....two....three....one....I'm not having many thoughts at all.....Oh, oh, I just had
a thought....That was another one....two....My nose itches....one....I wonder if it's okay to scratch it.....Darn, there
was another thought. I've got to try harder....one....two....three.....one.....two....I was judging myself pretty harshly. I'm
not supposed to do that.....one....two....three....one....I'm hungry....Wonder what I'll cook
tonight....one.....two....three.....I'm having way too many thoughts....I'll never get this right....one....two....now don't
judge....one.....two.....three......one......
Each time this meditator realizes that his mind has drifted to other thoughts, he chooses instead to dwell on the
original object of his attention. By repeating this one moment of awareness, a moment which consists of noticing the
thought and then refocusing the attention, over time a number of surprising realizations will become apparent:
It is impossible to worry, fear, or hate when your mind is thinking about something other than the object of these
emotions. It isn't necessary to think about everything that pops into your head. You have the ability to choose which
thoughts you will think about. The seemingly diverse contents of your mind can really fit into a few simple categories,
such as: grudging, fearful thoughts, angry thoughts, wanting thoughts, planning thoughts, memories, and so on.
You act in certain ways because you have certain thoughts which, over your lifetime, have become habitual.
Habitual patterns of thought and perception will begin to lose their influence over your life once you become aware
of them. Emotion, aside from the thoughts and pictures in your mind, consists entirely of physical sensations in your
body. Even the strongest emotion will become manageable if you concentrate on the sensations in your body, and
not the content of the thought that produced the emotion. Thought and emotion are not permanent. They pass into
and out of your body and mind. They need not leave a trace. When you are awake to what is happening right now,
the extreme highs and extreme lows of your emotional response to life will disappear. You can live life with
equanimity.
In 1968, Dr. Herbert Benson and his colleagues at Harvard Medical School decided to put meditation to the test.
Volunteer practitioners of Transcendental Meditation were tested to see if meditation really could counter the
physiological effects of stress. Benson scientifically proved that:
Heart beat and breathing rates slow down.
Oxygen consumption falls by 20 percent.
Blood lactate levels drop. This level rises with stress and fatigue.
Skin resistance to electrical current, a sign of relaxation, increases fourfold.
EEG ratings of brain wave patterns indicate increased alpha activity, another sign of relaxation.
Benson went on to prove that any meditational practice could duplicate these physiological changes as long as four
factors were present:
1-a relatively quiet environment
2-a mental focus that provides a constant stimulus
3-a comfortable position, and
4-a passive attitude.
Symptom Effectiveness
Meditation has been used successfully in the treatment and prevention of high blood pressure, heart disease,
strokes, migraine headaches, and autoimmune diseases such as diabetes and arthritis. It has proved helpful in
curtailing obsessive thinking, anxiety, depression, and hostility.
Time for Mastery
You can learn to meditate within a few minutes. Immediately your body will use less oxygen (a sign of deep
relaxation) while you are meditating. However, as with most things, the benefits of meditation increase with practice.
Levels of relaxation deepen. Attention becomes more steady. You become more adept at living in the present
moment. Therefore, it is important to meditate regularly.
Instructions
Establishing Your Posture
From the following, select a position that is comfortable for you:
In a chair with your knees comfortably apart and your hands resting in your lap.
Tailor-fashion (cross-legged) on the floor. This position is most comfortable and stable when a cushion is placed
under your buttocks so that both knees touch the floor.
Japanese fashion on your knees with your big toes touching and your heels pointed outward so that your buttocks
rest on the soles of your feet. Again, if you place a cushion between your feet on which your buttocks can rest, you
will be able to hold the position for a much longer period of time.
The yoga full lotus position. This position requires so much physical conditioning that It is not recommended for
beginners.
Sit with your back straight (but not ramrod rigid) and let the weight of your head fall directly down upon your spinal
column. This can be accomplished by pulling your chin in slightly. Allow the small of your back to arch.
Rock briefly from side to side, then from front to back and establish the point at which your upper torso feels
balanced on your hips. Close your mouth and breathe through your nose. Place your tongue on the roof of your
mouth.
Centering Yourself
Grounding
Close your eyes and focus on the place where your body touches the cushion or chair. What are the sensations
there? Next notice the places where your body touches itself. Are your hands crossed? Your legs? Pay attention to
the sensation at these places of contact. Finally focus on the way your body takes up space. Does it take up a lot of
space? A small amount? Can you feel the boundary between your body and space? Notice the feelings there.
Breathing
With your eyes closed take several deep breaths and notice the quality of your breathing. Is it fast or slow? Deep or
shallow? Notice where your breath rests in your body. Is it up high in your chest? In the midsection around your
stomach? Down low in your belly? Try moving your breath from one area to the other. Breathe into your upper
chest, then into your stomach, then drop your breath into your lower belly. Feel your abdomen expand and contract
as the air goes in and out. Notice how the chest and stomach areas seem almost still. This "dropped breath" is the
most relaxing stance from which to meditate. However, if you have difficulty talking deep belly breaths, pay this no
mind. Your breath will drop of its own accord as you become more practiced in meditation.
Attitude
Maintaining a passive attitude during meditation is perhaps the most important element in eliciting relaxation. It is
important to realize that, especially as a beginner, you will have many thoughts and relatively few moments of clear
concentration. This is natural and to be expected. Realize that your thoughts are not really interruptions, but are an
integral part of meditation. Without thoughts, you would not be able to develop the ability to let them go.A passive
attitude includes a lack of concern about whether you are doing things correctly, whether you are accomplishing any
goals, or whether this meditation is right for you. Sit with the intention of "I'm going to put in my time here, just sitting,
and whatever happens is exactly what should happen."
Time
In general, any amount of time spent in meditation is more relaxing than not meditating at all. When you first begin to
practice, maintain the meditation for only as long as is comfortable, even if this is for only five minutes a day. If you
feel that you are forcing yourself to sit, you may develop an aversion to practicing meditation at all. As you progress
in your practice and meditation becomes easier, you will find yourself wanting to extend your time. In terms of
relaxation, twenty to thirty minutes once or twice a day is sufficient.
Breath Counting MeditationThis is perhaps the most relaxing form of meditation, Following the gentle ins and outs of
the breath creates a sense of peace and restfulness.
Find your posture and center yourself. Take several deep breaths. Either close your eyes or fix them on a spot on
the floor about four feet in front of you. Your eyes may or may not be focused.
Take deep but not forced belly breaths. As you do, focus your attention on each part of the breath: the inhale, the
turn (the point at which you stop inhaling and start exhaling), the exhale, the pause (between the exhale and inhale),
the turn (the point at which you start to inhale), the inhale, and so on. Pay careful attention to the pause. What are
the sensations in your body as you pause between breaths?
As you exhale, say "one." Continue counting each exhale by saying "two...three...four." Then begin again with "one."
If you lose count, simply start over with "one." When you discover that your mind has slipped into thought, note this,
then gently return to the counting of your breath. If a particular sensation in your body catches your attention, focus
on the sensation until it recedes. Then return your attention to the inhale and the exhale and the counting of your
breath.
If you wish, try the following variation. Begin by counting your breath for several minutes. Then stop the actual
counting and put your attention on the sensations of breathing. Focus on your abdomen as it expands and
contracts. Can you sense how the size of the empty space in your abdomen grows and shrinks as your breath goes
in an out of your belly? At first, you may have more thoughts when you practice this way than you had when you
were counting breaths. The counting kept your mind returning in a small circle of numbers which left less room for
rising thoughts. Do not be disturbed by this. Simply note each thought and then return your awareness to the
sensations of your breath. Every now and then, you may come across a thought that you find enticing and want to
contemplate. Tell yourself you will consider this thought when the meditation period is over and let it go. Sensations
other than the breathing may call your attention from time to time: a strain in your shoulder, or the pins and needles
of your legs falling asleep. When this happens, let your attention focus on these new sensations until they fade into
the background. Then go back to your breath. The sounds of the outside world will cross and recross the
boundaries of your awareness. Note their passing and return to your breath.
Special Considerations
It is not necessary to feel as though you are relaxing while you meditate in order for you to actually become relaxed.
You may feel as though you are thinking thousands of thoughts and are very restless. However, when you open
your eyes at the end of your meditation, you will realize you feel much more relaxed than you did before meditating.
As you mind quiets with meditation, old or hidden pain can arise from your subconscious. If you find that when you
meditate you suddenly feel angry, depressed, or frightened, try to gently allow yourself to experience the feeling
while resisting the temptation to make sense out of your feelings. If you feel the need, talk to a friend, or meditation
teacher.
You may hear or read about ideal conditions for meditation; that you should meditate only in a quiet place. Or
meditate only two hours after you've eaten. Or meditate only in a position that you can hold comfortably for twenty
minutes, and so on. These are the ideal conditions, but life is seldom ideal. If the place isn't absolutely quiet or the
only time you have to meditate is right after lunch, don't let these small obstacles keep you from meditating. If you
find yourself being particularly bothered by noises or the rumblings of a full stomach, simply incorporate the
annoying sensation in with the object of your meditation.
If you adopt a daily sitting practice, you may find that there are stretches of time during which you will not want to
meditate. Do not expect that your desire to meditate will grow constantly with your practice. If you feel discouraged,
be gentle with yourself and try to work creatively on ways to make your practice more comfortable. Know that these
periods of discouragement will go away by themselves in time. For helping to maintain a schedule, the value of
finding a group with which you can meditate at least once a week cannot be overstated.
thing is is relatively unimportant and varies from one tradition to the next. Often the meditator repeats, either aloud
or silently, a syllable, word, or group of words. This is known as mantra meditation. Gazing at a fixed object such as
a flame or flower can also anchor the attention. Many meditators find that a convenient and relaxing point of focus is
the rising and falling of their own breath. You can use anything as an object of meditation.
It is important to understand that the heart of meditation lies not simply in focusing on one object to the exclusion of
all other thought, but rather in the attempt to achieve this type of focus. The nature of the mind is such that it does
not want to stay concentrated. Myriads of thoughts will appear and seemingly interfere with the meditation. A typical
meditation might go something like this (the meditator in this case has chosen the task of counting to three
repeatedly):
One....two....This isn't so hard....one.....two....three....one....I'm not having many thoughts at all.....Oh, oh, I just had
a thought....That was another one....two....My nose itches....one....I wonder if it's okay to scratch it.....Darn, there
was another thought. I've got to try harder....one....two....three.....one.....two....I was judging myself pretty harshly. I'm
not supposed to do that.....one....two....three....one....I'm hungry....Wonder what I'll cook
tonight....one.....two....three.....I'm having way too many thoughts....I'll never get this right....one....two....now don't
judge....one.....two.....three......one......
Each time this meditator realizes that his mind has drifted to other thoughts, he chooses instead to dwell on the
original object of his attention. By repeating this one moment of awareness, a moment which consists of noticing the
thought and then refocusing the attention, over time a number of surprising realizations will become apparent:
It is impossible to worry, fear, or hate when your mind is thinking about something other than the object of these
emotions. It isn't necessary to think about everything that pops into your head. You have the ability to choose which
thoughts you will think about. The seemingly diverse contents of your mind can really fit into a few simple categories,
such as: grudging, fearful thoughts, angry thoughts, wanting thoughts, planning thoughts, memories, and so on.
You act in certain ways because you have certain thoughts which, over your lifetime, have become habitual.
Habitual patterns of thought and perception will begin to lose their influence over your life once you become aware
of them. Emotion, aside from the thoughts and pictures in your mind, consists entirely of physical sensations in your
body. Even the strongest emotion will become manageable if you concentrate on the sensations in your body, and
not the content of the thought that produced the emotion. Thought and emotion are not permanent. They pass into
and out of your body and mind. They need not leave a trace. When you are awake to what is happening right now,
the extreme highs and extreme lows of your emotional response to life will disappear. You can live life with
equanimity.
In 1968, Dr. Herbert Benson and his colleagues at Harvard Medical School decided to put meditation to the test.
Volunteer practitioners of Transcendental Meditation were tested to see if meditation really could counter the
physiological effects of stress. Benson scientifically proved that:
Heart beat and breathing rates slow down.
Oxygen consumption falls by 20 percent.
Blood lactate levels drop. This level rises with stress and fatigue.
Skin resistance to electrical current, a sign of relaxation, increases fourfold.
EEG ratings of brain wave patterns indicate increased alpha activity, another sign of relaxation.
Benson went on to prove that any meditational practice could duplicate these physiological changes as long as four
factors were present:
1-a relatively quiet environment
2-a mental focus that provides a constant stimulus
3-a comfortable position, and
4-a passive attitude.
Symptom Effectiveness
Meditation has been used successfully in the treatment and prevention of high blood pressure, heart disease,
strokes, migraine headaches, and autoimmune diseases such as diabetes and arthritis. It has proved helpful in
curtailing obsessive thinking, anxiety, depression, and hostility.
Time for Mastery
You can learn to meditate within a few minutes. Immediately your body will use less oxygen (a sign of deep
relaxation) while you are meditating. However, as with most things, the benefits of meditation increase with practice.
Levels of relaxation deepen. Attention becomes more steady. You become more adept at living in the present
moment. Therefore, it is important to meditate regularly.
Instructions
Establishing Your Posture
From the following, select a position that is comfortable for you:
In a chair with your knees comfortably apart and your hands resting in your lap.
Tailor-fashion (cross-legged) on the floor. This position is most comfortable and stable when a cushion is placed
under your buttocks so that both knees touch the floor.
Japanese fashion on your knees with your big toes touching and your heels pointed outward so that your buttocks
rest on the soles of your feet. Again, if you place a cushion between your feet on which your buttocks can rest, you
will be able to hold the position for a much longer period of time.
The yoga full lotus position. This position requires so much physical conditioning that It is not recommended for
beginners.
Sit with your back straight (but not ramrod rigid) and let the weight of your head fall directly down upon your spinal
column. This can be accomplished by pulling your chin in slightly. Allow the small of your back to arch.
Rock briefly from side to side, then from front to back and establish the point at which your upper torso feels
balanced on your hips. Close your mouth and breathe through your nose. Place your tongue on the roof of your
mouth.
Centering Yourself
Grounding
Close your eyes and focus on the place where your body touches the cushion or chair. What are the sensations
there? Next notice the places where your body touches itself. Are your hands crossed? Your legs? Pay attention to
the sensation at these places of contact. Finally focus on the way your body takes up space. Does it take up a lot of
space? A small amount? Can you feel the boundary between your body and space? Notice the feelings there.
Breathing
With your eyes closed take several deep breaths and notice the quality of your breathing. Is it fast or slow? Deep or
shallow? Notice where your breath rests in your body. Is it up high in your chest? In the midsection around your
stomach? Down low in your belly? Try moving your breath from one area to the other. Breathe into your upper
chest, then into your stomach, then drop your breath into your lower belly. Feel your abdomen expand and contract
as the air goes in and out. Notice how the chest and stomach areas seem almost still. This "dropped breath" is the
most relaxing stance from which to meditate. However, if you have difficulty talking deep belly breaths, pay this no
mind. Your breath will drop of its own accord as you become more practiced in meditation.
Attitude
Maintaining a passive attitude during meditation is perhaps the most important element in eliciting relaxation. It is
important to realize that, especially as a beginner, you will have many thoughts and relatively few moments of clear
concentration. This is natural and to be expected. Realize that your thoughts are not really interruptions, but are an
integral part of meditation. Without thoughts, you would not be able to develop the ability to let them go.A passive
attitude includes a lack of concern about whether you are doing things correctly, whether you are accomplishing any
goals, or whether this meditation is right for you. Sit with the intention of "I'm going to put in my time here, just sitting,
and whatever happens is exactly what should happen."
Time
In general, any amount of time spent in meditation is more relaxing than not meditating at all. When you first begin to
practice, maintain the meditation for only as long as is comfortable, even if this is for only five minutes a day. If you
feel that you are forcing yourself to sit, you may develop an aversion to practicing meditation at all. As you progress
in your practice and meditation becomes easier, you will find yourself wanting to extend your time. In terms of
relaxation, twenty to thirty minutes once or twice a day is sufficient.
Breath Counting MeditationThis is perhaps the most relaxing form of meditation, Following the gentle ins and outs of
the breath creates a sense of peace and restfulness.
Find your posture and center yourself. Take several deep breaths. Either close your eyes or fix them on a spot on
the floor about four feet in front of you. Your eyes may or may not be focused.
Take deep but not forced belly breaths. As you do, focus your attention on each part of the breath: the inhale, the
turn (the point at which you stop inhaling and start exhaling), the exhale, the pause (between the exhale and inhale),
the turn (the point at which you start to inhale), the inhale, and so on. Pay careful attention to the pause. What are
the sensations in your body as you pause between breaths?
As you exhale, say "one." Continue counting each exhale by saying "two...three...four." Then begin again with "one."
If you lose count, simply start over with "one." When you discover that your mind has slipped into thought, note this,
then gently return to the counting of your breath. If a particular sensation in your body catches your attention, focus
on the sensation until it recedes. Then return your attention to the inhale and the exhale and the counting of your
breath.
If you wish, try the following variation. Begin by counting your breath for several minutes. Then stop the actual
counting and put your attention on the sensations of breathing. Focus on your abdomen as it expands and
contracts. Can you sense how the size of the empty space in your abdomen grows and shrinks as your breath goes
in an out of your belly? At first, you may have more thoughts when you practice this way than you had when you
were counting breaths. The counting kept your mind returning in a small circle of numbers which left less room for
rising thoughts. Do not be disturbed by this. Simply note each thought and then return your awareness to the
sensations of your breath. Every now and then, you may come across a thought that you find enticing and want to
contemplate. Tell yourself you will consider this thought when the meditation period is over and let it go. Sensations
other than the breathing may call your attention from time to time: a strain in your shoulder, or the pins and needles
of your legs falling asleep. When this happens, let your attention focus on these new sensations until they fade into
the background. Then go back to your breath. The sounds of the outside world will cross and recross the
boundaries of your awareness. Note their passing and return to your breath.
Special Considerations
It is not necessary to feel as though you are relaxing while you meditate in order for you to actually become relaxed.
You may feel as though you are thinking thousands of thoughts and are very restless. However, when you open
your eyes at the end of your meditation, you will realize you feel much more relaxed than you did before meditating.
As you mind quiets with meditation, old or hidden pain can arise from your subconscious. If you find that when you
meditate you suddenly feel angry, depressed, or frightened, try to gently allow yourself to experience the feeling
while resisting the temptation to make sense out of your feelings. If you feel the need, talk to a friend, or meditation
teacher.
You may hear or read about ideal conditions for meditation; that you should meditate only in a quiet place. Or
meditate only two hours after you've eaten. Or meditate only in a position that you can hold comfortably for twenty
minutes, and so on. These are the ideal conditions, but life is seldom ideal. If the place isn't absolutely quiet or the
only time you have to meditate is right after lunch, don't let these small obstacles keep you from meditating. If you
find yourself being particularly bothered by noises or the rumblings of a full stomach, simply incorporate the
annoying sensation in with the object of your meditation.
If you adopt a daily sitting practice, you may find that there are stretches of time during which you will not want to
meditate. Do not expect that your desire to meditate will grow constantly with your practice. If you feel discouraged,
be gentle with yourself and try to work creatively on ways to make your practice more comfortable. Know that these
periods of discouragement will go away by themselves in time. For helping to maintain a schedule, the value of
finding a group with which you can meditate at least once a week cannot be overstated.
| DEFEAT ADDICTIONS.ORG © 2009 Defeat Addictions Inc. All Rights Reserved The opinions contained on this website are Mr. X's and in no way reflect those of the financial supporters of this website. All material provided on the Defeat Addictions Website is provided for informational or educational purposes only. Mr. X cannot provide individual clinical or therapy recommendations for persons consulting this site. Consult a licensed therapist or physician regarding the applicability of any opinions or recommendations with respect to your problems or medical condition. |
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