Saturday, November 27, 2010

How to Meditate

A lot of people want to learn 'how to meditate' but unsure about what steps to take. First of all, let me say that meditation is not just sitting still and daydreaming, but, in fact, quite the opposite. Meditation is an active and energizing activity; at least it should be.

The benefits of meditation are varied, but the greatest is the ability to connect directly with Spirit. The union (or reunion as it were) with my Higher Self, my Soul, is exhilarating. There's really no way to describe the ecstasy or exhilaration felt while in a deep state of super-consciousness. For me, sitting in meditation is often euphoric. Sure, I also sit and experience a more casual meditation to find relief from a stressful day. But the more spiritual practice is where true joy, true bliss, is found. It must be experienced to fully understand.

The purpose of meditation is to get centered so we may settle into a more receptive state. Spirit resides in the subtle energy field and is easily accessed during deep states of meditation. In this place we can (intuitively) receive valuable information — making everyday living much easier. We find solutions to problems and find that we are filled with a sense of non-attachment to the 'goings on' of chaos in and around our lives. We get wonderful insights and new ideas. I affectionately refer to my meditation cushion as my "epiphany pillow" because of all the "light bulb" (intuitive) moments I've had while sitting on it! Ultimately, though, meditation, if desired, can propel us toward enlightenment; that is to say, spiritual liberation (of the soul).

Below are some basic guidelines on how to get started with a meditation practice.

Supplies: Not at all necessary, but certainly aids in one's comfort level.

Pillow/Cushion: although not necessary, a cushion makes for a more comfortable seated position on the floor which in turn allows for a longer practice. You can use any old pillow you have or purchase a pillow especially designed for meditation. Simply search the Internet for a variety of options.

Chair: if not using a cushion you need a chair that allows your feet to touch the floor. Ideally a small dining room type chair - not a recliner!

Blanket: Staying warm helps because any bodily discomfort can become a distraction. And if we keep ourselves comfortable, we can sit for longer periods.

Altar items: you may wish to have an alter and if so, include a few special items like a candle, photo of a guru or spiritual deity (i.e. Jesus, Buddha, a Saint), inspirational quotes, list of desires, prayer list, and so on.

The Space:

It is helpful to have a space in your home specifically dedicated for your meditation practice. I have a small nook about the size of a small standard coat closet (about 4' X 5' or so). It has an outside window on one end and opens to a larger room on the other end.

I use vibrantly colored silk scarves from India as curtains. I have a beautiful wool rug on the floor (which I almost gave away a few years ago, but felt the need to keep it 'for some reason' — it's a perfect fit!).

I have an old wooden crate (that I kept because, again, I just felt I would need it!) as an altar where I've placed a candle, a prayer list, along with photos of my guru and spiritual teachers. You can make an altar out of whatever you have to accommodate the items you wish to have in your sacred space.

The point is, you can create your space to suit your own desires while at the same time being creative and having fun with it. My space is private and reserved only for the practice of (my) meditation. It is sparsely furnished, containing only the essential items for meditating and free of clutter (not good for any meditation area).

The Practice:

The most important things to learn initially are posture, breathing, and position of your gaze. Please be sure to check with your health care provider if you have any concerns or discomfort with any of the suggested sitting positions or breathing techniques. Although simple, some people are not used to sitting or breathing as outlined.

Posture: Since energy runs up along the spine, it is essential that we keep the spine in alignment and not sit with a rounded back. Do the best you can but don't do anything that compromises your natural physical position in any way.

On the floor: sit in a cross-legged position if it is comfortable. Using a cushion places your knees in a more comfortable position and relieves tension. If the knees are not resting on the floor place a yoga block or small pillow to rest them on.

On a chair: do not cross your legs, but keep your feet flat on the ground. And keep your back away from leaning on the back of the chair. Try not to arch your back but sit straight.

In both positions, either sitting on the floor or in a chair, sit erect with palms resting on your lap and facing up. Upward facing palms indicate a receptive state while downward facing palms are grounding. Generally, when meditating, we place our hands upward.

Chin: keep your chin parallel to the floor. This keeps tension off the back of your neck and tends to pull you into a more natural upright position.

Gaze: Stretch your arm directly in front of you as if reaching to touch your head in the mirror. Turn your thump up. Take a look at the thumb and get a feel for this distance. Or, imagine a mountain peak far in the distant. Now, behind closed eyes, hold your gaze there, at the point between the eyebrows. This is often referred to as the 'spiritual eye' or 'third eye'. The main thing is to keep the attention at the point between the eyebrows during your practice while at a distance so as not to find yourself with uncomfortable 'crossed eyes'. This simple action draws the energy upward from the base of the spine; an important step toward awakening and unblocking all the energy centers.

A quick demonstration follows to describe the basic flow:

I always start each meditation with a prayer. The prayer can be of any nature, but includes asking for God's blessing during my meditation practice. I often ask that God's love and insight direct me for whatever I need to know or do next.

Now, close your eyes, say your prayer. Then, watch the breath for three inhalations and three exhalations. Welcoming God's presence with each round.

Second, take a deep cleansing breath and then throw it out with great will and determination. As you 'throw it out' imagine you are throwing out any negative or heavy energy or tension you might be holding. You may do this up to three times. Don't do it too many times at first as you may feel a bit light headed.

Next, settle into natural and gentle breathing. When you're ready, on your next inhalation, say "I am" and as you exhale, say "peace" (or love, joy, free, pure or whatever word feels right for you in that moment). Keeping your gaze at the point between the eyebrows, and chin level with the floor, as you breathe and say the above mantra, relax your jaw, face, neck, and scalp. Then relax your shoulders, arms, torso, and hands - keep breathing. Feel your bottom on the cushion or chair as you relax into it. Keeping your breath natural and gaze lifted, say the mantra as you sit for five minutes.

When you are ready, come out of the practice by feeling your bottom on the surface and gently wiggle your feet and fingertips. Slowly become aware of your breath and environment. Take one more deep cleansing breath and as you exhale feel the deep relaxation within your whole body.

Lastly, offer a blessing to others. You've received wonderful healing energy through this practice and sharing it with others is a wonderfully loving gesture. You may have a special prayer or you can simply chant "aum" (om) three times. I chant Aum at the end of every meditation as a way to bring the higher vibration into my physical world. I visualize this high vibrational energy penetrating those who may need support, healing, or a little extra love.

With deep gratitude, say thank you to your Guru, Master, or Spiritual Deity.

The above is a very brief outline, but will help you get started. As you practice more and more, increase your sitting time. Try to practice every day for two weeks to work on developing a habit. To help, practice at approximately the same time every day - once in the morning and once before bedtime.

Many blessings of joy and peace to you!

For more information on how to meditate, intuitive development, or energy work contact me at www.seattleenergymedicine.com or 206-708-3277.