A GUIDED INTRODUCTION TO MEDITATION

What is Meditation?

Although there are many forms of meditation, they all have in common the intentional shifting of one’s state of consciousness towards what can be described as “more awake” and simultaneously, “more peaceful”. The technique(s) for doing this come from a wide range of cultures and spiritual traditions. Although most often thought of as coming from the East, especially Asia and India, meditation is found in practices of people all over the world including within Jewish, Christian and Islamic teachings. Techniques of meditation may include various patterns of visualization, vocalization, breathing, physical postures, or movements. They may also involve practices of experiencing and channeling energy as in Agni Yoga, or what is known as mindfulness practice as in Vipassana, (simply noticing - and not getting caught up in - thoughts, feelings and sensations).

Why Meditate?

It is helpful to think about why you want to meditate. Having a purpose or intention helps sustain the motivation to actually do it and to keep it up. Although meditation has many benefits, it is not always immediately rewarding. It is not an instant gratification kind of
thing. There may be times when it brings you to a deep state of relaxation, and times when it seems that you are sitting there and just spinning your wheels. Remembering why you are meditating will help you to persevere. It is similar to when you are tired on a journey and feel like giving up; it helps to remember where you are going and why
you are on the journey. However, it is interesting to note that as your mediation practice matures, you find you are more motivated by the awareness of where you are than of where you are going.

Some possible benefits of meditation that you might consider as intentions are:

• Releasing stress, feeling more relaxed.
• Feeling more centered and balanced.
• Healing the pain of either emotional or physical wounds.
• Gaining insight and resolving problems of life.
• Having more energy or vitality.
• Being more attuned to your deeper self or more essential nature.
• Heightening perception of the more subtle aspects of reality.
• Opening to a greater sense of compassion.
• Being absorbed in the presence of the Divine.

Even though your intentions for meditation may change or evolve, being aware of why you are doing it helps you in the process.

When and Where to Meditate:

It is possible to meditate any place and at any time. One can develop the ability to be in a meditative state of consciousness while engaged in everyday activities. However, it is most helpful to practice daily in a quiet environment in which you will be undisturbed for a set period of time. I often suggest to people that they make an appointment on their personal calendars, “an appointment with yourself”. In fact, that is what it is, the time that you will devote your fullest attention not to anyone else, but to your deepest self.

Choose the amount of time that you feel comfortable setting aside: 15 - 30 minutes is a good start, and give yourself that full amount of time, even if your mind is wandering and busy throughout. Remember it is “practice”. There is no expectation to have any articular experience. Just devoting this time to your practice is the process, and it is what will develop your meditation skill and bring you towards your intentions.

It is helpful to have a place that supports a sacred attitude. Whatever works for you. You can slowly build such an environment with objects, pillows, fabrics, etc. as you pay more attention to the process. Start with what you have now.

Getting help and support:

It often helps to read articles or books by skilled meditation teachers who share stories of what you may encounter on this journey within. Just as there guides for the outer wilderness, there are guides for the inner world of mind and spirit. It is rare, however, that anyone can teach themselves to meditate through reading books. The states of
consciousness cultivated by meditation practice is a transmission, and almost always needs to be learned from someone very experienced and qualified as a teacher of that form of meditation.

To be sure, in this produce and consume culture, it takes commitment and courage to sit and meditate, and it helps to get guidance and support.