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Dear Friend,
May this find you well and happy. ********************************* This is Part 3 of your 18 segment weekly email course which you requested on "THE ART OF MEDITATION" taken from the book by the same name by Robert Elias Najemy which can be found as a pdf ebook at http://HolisticHarmony.com/ebooks/index.asp May you enjoy and benefit from it. ********************************** Important note: Meditation should actually be learned from a meditation teacher who can guide through your various stages. As you work with these guidelines, you should seek out a teacher with whom you can have direct contact. If at any point you feel that your meditation is causing you to feel any problems, then please seek out professional help. Always remember that you and only can be responsible for your physical and mental health. ********************************** PRACTICAL DETAILS CONCERNING MEDITATION Just as with any other activity or process, meditation has a preparation, a process and an ending. This is true at least as long as we are not enlightened and our hours of meditation differ from our other waking hours. Let us discuss our preparation. THE SPACE YOU SELECT Meditation can be done in absolutely any place where our body is safe from apparent dangers. You can meditate in your bedroom, living room, kitchen, even in your bathroom if there is no better place. You can also meditate in a bus, a plane, boat or car, as long as you are not driving, of course. You can meditate in nature, in valleys, on mountaintops, at the seashore. All places are acceptable. Perhaps, not all places will offer you the same conditions or the same results. Some places may offer you more peace or greater inclination towards moving inwards toward the center of your mind. This is especially important for the beginner. As one develops more experience, his environment plays a less important role. Just as one who is learning to drive, needs a specially protected environment for his first trials, a person who is a beginner in meditation will benefit from a suitable environment. We suggest that in the beginning you use the same room and the same space daily. That space will gradually become associated with the process of meditation and turning inward, and when you sit there, you will naturally become absorbed in that process. Each space tends to absorb the vibrations of the activity which takes place there. Thus a bar develops certain particular vibrations which are different from those of a church, or your living room, or a quiet place in nature. Select then the quietest place in your home; the place in which you feel most comfortable and are less likely to be disturbed by others or by their activities. Since it is beneficial to have a window slightly open for oxygen, be sure that you are not sitting with your back to the draft. Place your face to the draft. You may or may not want to create an altar in this space. It is not necessary. You can meditate perfectly well without it, but some feel that it helps them to create a personal altar with a candle and some incense. Some who are religiously inclined, feel even better when they add an icon of their personal focus according to their religion and occasionally flowers or fruits of some type. These physical objects are not at all necessary but are helpful in creating a more spiritual atmosphere for those who have such tendencies. As tradition has it is best to sit facing East. Others would have us sit towards the sun, wherever it may be. I would suggest that these are of lesser importance than your inner feelings. Sit in the direction, which suits you best. Some prefer towards a window, others towards a wall. Let your inner self guide you. You do not need to be limited once you choose. You can experiment in the beginning in order to find the place and orientation which suits you best. And once you have established this, you are always free to change it when something within you guides you to do so. BE ALONE WHEN YOU MEDITATE It is better to be alone when you meditate, unless whoever else is in the room is also meditating with you. Let your door be closed so that some one does not «happen» in while you are sitting there. It is best not to keep pets in the room with you. They are attracted by your peaceful vibration and have the tendency to sit next to you or even upon you. This is disturbing for our meditation. Remove the telephone jack from its plug if you are alone so that you are not disturbed during the process of your concentration. If others are at home with you, inform them that you will be concentrating or relaxing (whichever they will understand and respect more easily) for 20 minutes and that, if someone calls, to take their name and telephone number so that you can call them later when you finish. Why all these precautions? Being disturbed in the process of this concentration is like being disturbed from a sleep. It shocks your system and creates a temporary sense of imbalance. You will recover, of course, and no great harm will be done. But why not establish the optimum conditions whenever this is possible? When it is not possible to create such conditions, then let us learn to concentrate even in the most difficult situations. It is to our own benefit. COMMUNICATE WITH YOUR FAMILY ABOUT WHAT YOU WANT TO DO Quite often when one starts out a new activity other members of the family feel threatened and sometimes fearful that their loved one is changing into something different from them. Some associate this with a retreating from life, or some weird, unnatural, secret activity. Some associate it with magic or with becoming some type of «walking vegetable» without interest in the family or one¹s responsibilities. Some family members feel left out and even jealous that we have an activity which does not include them (at least for the time being). Some just do not like to think that a family member will be closing himself off in a room alone without everyone else understanding what he is actually doing. Some believe that meditating means a change in religion. In the case that there is some confusion or reaction in the family concerning this new activity, it is best to call them together or speak to them one by one, whichever you find most effective, and explain to them what exactly you are doing and why it is important for you to do this, and why you would be very grateful for their cooperation. Explain to them that this is no other religion. That you will not be leaving them or neglecting your responsibilities to the family. That you are experimenting with this method of inner concentration which has been proven over thousands of years to improve one¹s health, inner peace, mental clarity, productivity and creativity. Read to them some of the scientific studies that have been made in the last years on the results of meditation. Show them this because you want to help them feel less fearful and reactive towards the decision to try this out in your life, and not because you want to prove that you are right or that they should also meditate. That is their decision, not yours. Explain to them that you believe that this method of inner concentration will help you to become a better person, more peaceful, more loving, more democratic, more able to consider the needs of others, which means that you will be a better member of this family and they will benefit from your changes. Explain that you are making an experiment and that all of the family can help in making the conclusions about its effect on you after some months have passed. Most important of all, listen to their thoughts, fears and questions concerning what you are doing. Allow them to express what they are feeling. Do not be hurt by sly remarks, sarcasm or criticism. These are natural consequence to be experienced when you have decided to do something different from the majority. This is your test concerning our own self-confidence and self-acceptance. Any reactions that you receive from others are nothing more than reflections of your own self-doubt or fear of rejection. Once you are very clear and sure that what you are doing is for everyone¹s best and you overcome the fear of criticism or rejection, you will notice that all will accept and, eventually, perhaps even participate in your new activity. This does not mean that you need to speak unnecessarily about this. Communicate only when you sense that the others have a problem. Do not be ostentatious about this, or try to convert the others. You will simply be creating problems for yourself. THE BODY You can choose between a variety of sitting positions for your meditation. In all positions the spine should be as straight as possible. In most cases it is preferable not to allow the back to rest backwards on some surface. It is impossible for the spine to simultaneously be supported by a wall or a chair and also to be absolutely straight. This does not mean that we should never allow our back to rest on some type of support while meditating. It simply means that we should sit as long as we can without any support so that our back muscles can develop strength so that we can eventually sit for long periods of time without support. If, as beginners, we find that we are focusing more on our pain or discomfort than on our chosen object of concentration, then we will obviously allow our back to rest backwards on some type of surface, keeping it however as straight as possible in this supported position. When we use a back support of some type, we can keep the spine straighter when we place a small pillow or folded towel in the small of the back to straighten it. You can choose from a variety of positions for your legs and can change position occasionally at first if they become a problem. The classic position is the half lotus, a crossed legged position in which the left heel is placed underneath the perineum, and the right foot placed upon the left thigh. This is usually easier if one places a pillow under the buttocks raising the level of the pelvis. One must be careful, however, to respect one¹s knees and not put them under great stress by sitting for long periods of time in this position without the proper gradual preparation of the knees, hips and other joints. Otherwise you could create serious knee or hip problems for yourself. If your body is sufficiently limber try this position out, but use good judgment, and listen to your body concerning how long you can sit in this position without stressing your joints. Another sitting position is to simply sit cross-legged without placing one foot on the other thigh. It is, however, more difficult to keep the spine straight in the position. Sitting on a pillow will help. Still another possibility is to sit on one¹s knees «Japanese style». If this is not comfortable, a pillow can be placed under the buttocks or under the ankles, whatever makes you most comfortable. For those who experience discomfort in this position there are small «seiza benches» which have a slight forward tilt and serve very well for sitting on one¹s knees for meditation. Some of those who have problems with their knees find the seiza bench a solution because much less pressure is put on the knee joint. A chair is a perfectly acceptable solution for whoever prefers it or finds other sitting positions uncomfortable. When using a chair let all of your joints, ankles, knees, and hips form right angles with each other and the spine be as straight as possible without using the back of the chair. If after some time you are disturbed by the discomfort of sitting without support very gently ease yourself back in the chair, and if it helps, place a small pillow in the small of the back in order to keep the spine straight. To be continued ******************************** From the book "THE ART OF MEDITATION" by Robert Elias Najemy which can be downloaded as an ebook pdf file or ordered from http://HolisticHarmony.com/ebooks/index.asp ******************************** B> ********* Membership is free and you can access 600 articles, chapters and ebooks for free.Become a Member********* Our Free ezine Claritygreater health, happiness and harmonious relationships. Click to subscribe/unsubscribe to Clarity E-zine May you be well on all levels of your being.
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