What is Meditation?

Have you ever fallen into a reverie while sitting in front of a fire? The natural calming effect of looking into the flames produces clarity of mind, which allows us to see deeper into our thoughts and experiences, to penetrate our normal discursive thoughts, and see what is really motivating our actions. This naturally occurring process is the essence of the simple yet profound gift that meditation has to offer.

Meditation has arrived in our society. What was once a foreign word is now appearing on billboards and posters throughout our neighbourhoods. But what is it they are advertising? There is a bewildering range of possible courses and styles each proclaiming their own virtues. People usually think it is something foreign and exotic, often conjuring up pictures of Asian monks seated motionless and staring into space. But in reality meditation is as natural to all of us as breathing.

Throughout history people have been using the ancient art of meditation to penetrate the mysteries of our existence. We have learned that it is possible to increase our awareness by training the mind with a variety of simple exercises. Once we have learned how, we can carry this heightened awareness into all the circumstances we meet during our lives. This sounds very grandiose and you may well ask, "But what will it do for me and my problems?" Quite simply you are not separate from the universe; you are part and parcel of it. So how you perceive your environment affects the way you react within it.

The vibrant colours of an early dawn, mist rising from the stillness of a lake, leaves tumbling by on an autumn breeze. All these scenes evoke quite different mental states. So too do our thoughts and feelings. The more we are aware of these continually shifting/changing mind states, the more we see how our home environment, occupation and relationships are affecting us. These insights then allow us to see through the mirage of our personal problems and to get to the root of the matter. And it is the roots of our patterns that we need to look at.

We are all searching for happiness, yet for many of us, it proves an elusive quest. The problem stems from not understanding what is truly beneficial for our unfoldment. In order to see clearly what actually produces freedom we need to see deeper into our attitudes and ourselves. What are our motivations? Are they loving and mindful or selfish or what are they? These discoveries are the first steps to freedom and meditation is the tool that will get us there.

Many of us are struggling to find better ways of living our lives. Often people get curious about meditation at a point in their lives when they are hungry for change: A desire for something different and exciting. This can be at a time of crisis, a time of transition, a time when they are at a crossroads searching for new directions. The fact is, once we have been fortunate enough to realize that we need to change, we have already made the first steps away from suffering.

So what are the benefits of meditation? It has been shown to reduce stress, increase happiness, enhance concentration and give one a greater feeling of connectedness. By learning more about our own processes, we are in turn able to help others to discover how to improve their lives. And they in turn will pass on the joy. Happiness is irrepressible and continually flows onward in its journey.

Meditation is not just about sitting practice. There are many types of meditation practice, each with its own virtue. Any meditation you do will fit into one of seven basic categories:

breathing
visualization
point (or chakra)
sound (mantra)
movement
devotional
direct essence of mind

Breathing meditation is one of the most common practices and shows itself in nearly every culture. What could be more direct? The breath is always present, constantly changing. Each breath will portray a different texture of mind or emotion. Wherever you are, whatever you are doing, you can always check your emotional state by noticing the textures and patterns of your breathing. Is the breath silky or rasping, and does it feel light, rapid, heavy etc?

A simple technique to aid concentration is to count the breaths as they occur either on the in or out breath. This helps to engage the mind and keep it present rather than wandering off into fantasy. Other techniques such as holding or controlling the breath in different ways are not recommended for beginners and best done under guidance with a teacher.

Visualization encompasses a broad range of possibilities utilizing the imagination to create a mental picture which then influences the state of mind. You can then explore the qualities of this state and watch its effects in the body/mind.

The type of object visualized will dictate the flavor of the meditation. Often something like a rose or lotus is used to develop love and increase loving kindness. Visualizing geometric forms can reveal the laws of more complex forms in nature. Spirals show up in many forms in nature such as seashells, trees etc. Einstein purportedly used to visualize his consciousness floating in space which seemed to grant him the overview necessary to understand the laws of physics.

Point meditation refers to focusing the mind on certain areas of the body where energy is concentrated. These areas are called chakras in the eastern systems and have been traditionally used as gateways into understanding the energy body. In order to maintain health and mental stability, the energies of the body must flow smoothly. Meditating on the chakras helps to support this process.

Sound has always been a doorway to study communication not only externally but internally. This goes much deeper than words. Every cell in the body is communicating with other cells in order to maintain this glorious body of ours. What is the tone and feeling produced by the sound communicating? How does it resonate and where it is focused in the body? These are all explorations that will grant you a deeper understanding of how we are continually shaped by sound.

One method of study is the use of Mantra which means mind tool. Mantras are a collection of words and/or seed syllables such as Om-the universal sound. Seed syllables are the sounds heard while still in the womb, and are reminiscent of sound heard on the bottom of the ocean. Mantras are usually recited repetively creating a vibration in our bodies that releases negative patterns and allows new and fresh positive patterns to emerge. Mantras can also be sung or chanted using words that are of a contemplative nature in order to reflect on their hidden meanings.

Movement meditation is the study of bodily expression. Every posture we assume creates a different state of mind. Being aware of these postures we see the attitudes behind the posturing. It’s said, “The body never lies.” That is to say that the body displays the truth beyond the words spoken. It is the gross evidence of what is occurring beneath the surface and although we may be saying one thing our bodies are often expressing something quite different. Cultivating an awareness, of our posture, facial expression or gesture, is a keystone to refining our minds.

Meditation has always been a major component in all systems of Martial Arts, in yoga, chi gung and in many other physical studies.

Devotional meditation is focusing on an ideal which you hope to embody. This could be a religious figure, a mentor, or even an aspiration you hope to attain in your life. By turning your awareness to the subject over and over again, you will incorporate the principles you admire into your life.

Essence of mind or ‘direct seeing’ meditation occurs when you achieve total union with the object of meditation. The complete dropping of all barriers between meditator and the object of meditation brings about a state of deep understanding and calm. Since there are no distractions involved, learning is greatly enhanced and it is possible to understand profoundly the play of the moving and still mind. Direct seeing is a state of mind that can be achieved by any type of meditation, with the guidance of a good teacher.

Now, let’s take a simple meditation to try out. Find yourself a quiet place where you feel you won’t be disturbed. It should be a pleasant environment with fresh air where you feel comfortable. Unplug the telephone if possible and assign yourself about 20 minutes to be completely free of other considerations. Your first task is to relax the body a bit. A few simple stretches will do wonders to help you drop your worries and cares. Then place a rose or flower in front of you at a comfortable distance and height so you can see it easily. It should be at about chest level. Now settle down in a comfortable posture that you can maintain without straining for 20 minutes. If you are not used to sitting cross-legged on the floor, use an upright chair that will keep your back straight. The key is to be relaxed and comfortable yet alert. Try to have the spine erect yet loose like a pile of coins, neck and jaw relaxed with your mouth closed. Fold your hands in your lap right hand on top of the left and place your thumbs together.

Take a few deep breaths, letting each one out slowly in a relaxed fashion. Now let the breath find its own rhythm while you gaze at the flower. Soften the gaze by unfocusing the eyes a bit so that you can see flower but are not staring at it. Allow your thoughts to drop away by simply bringing the mind back to the flower each time they arise. Do not feel distressed if thoughts keep arising, just gently bring the mind back to the flower. Start to notice the effect the flower is having on your body. Do not try to make something happen but rather follow what is occurring naturally. Allow the mind to quietly watch the shifting feeling and awareness. Mentally note any changes that occur but do not get lost into them. Just acknowledge them and carry on.

After you have explored for about 20 minutes or so, slowly stretch and take a few deep breaths. Now review what has just occurred. Do you feel calmer? Was there a feeling of affinity with the flower? Did the breathing slow down? How about your inner dialogues? Did they diminish a bit? Was there a sense of joy or happiness present?

These are all signs that the meditation in unfolding for you.

But don’t feel discouraged if the first few attempts didn’t work out as well as you would have wished. It often takes time to get used to this process. Give yourself some time to find out what works and what doesn’t. With a little effort you will soon be able to appreciate the calm and clarity which meditation will bring to your life.

If you would like to begin to study, it is always much easier to learn from those who have gained some mastery over the subject. Working with a meditation teacher is a delicate dialogue. You need to find someone who can assess what type of meditation practice would best support your development and guide you with skill and sensitivity. Take your time and choose well. Ask yourself questions such as: Do I feel confident with this person? Does he or she seem sincere, trustworthy, knowledgeable, and patient?

The possibilities from meditation are immense. Why else would people have meditated for thousand of years? Because the benefits are real and enormous. Developing a practice will require some discipline but the fruits of your efforts will be both immediate and far-reaching -- beyond your wildest imagination.

Written by Mala Sikka and Terry Hagan,Oct 2004 At the Dharma Centre of Canada