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Dear Friend,
May this find you well and happy. ********************************* This is Part 4 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. ********************************** PAIN AND DISCOMFORT Whenever we try to keep the body in a position to which it is not accustomed it is natural for the muscles involved to react with discomfort or pain. In addition to this we may have various problems with our bodies which produce pain while we are attempting to focus on our chosen object of concentration. In such cases it is best not to change our position with the first «wave» of discomfort or pain - for they actually come in waves. If we ignore the first wave, it will subside and no harm will come to us. We can learn in this way to become the detached observer, witness to the phenomenon of pain or discomfort. By being able to watch and not react to the first waves of pain we gain the ability to be detached from discomfort on both the physical and emotional level in our daily life. This allows us to function effectively in conditions, which would otherwise be impossible for us. It also helps us detach our consciousness from the illusion of the body and its various phenomena. The same goes for the mind later on. We can also become detached from the phenomena of the mind. We will look at this point in more detail later on. Thus when there is discomfort, just watch it. Imagine that it belongs to someone else, that you are observing something separate from your self. You will find that it will diminish greatly or disappear altogether. At times when a pain is becoming increasingly louder in its expression we can focus on it and allow our consciousness to become immersed in it rather than avoiding it or rejecting or resisting it. Allow yourself to feel it to its fullest and accept it as it is without resistance. You will be amazed that often this will cause it to disperse and disappear. When your pain is being caused by your position and not by some other bodily factor, and you feel that you have observed enough «waves», then allow your body to change position with the least possible disturbance to your concentration. Do this with special care if you are meditating with others so that your movement does not disturb them. Continue your concentration until your time is up or you feel that you have completed that cycle of concentration. WHAT TIME IS BEST AND FOR HOW LONG? Any time is fine for meditation. The stomach should be empty, however. Thus it is best to meditate in the morning before eating or at least three hours after a meal. Of course, if someone eats only some fruit, he will need to wait less time. Although meditation is beneficial at all hours, some hours are considered to be more conducive for a deeper inner contact. These hours are just before sunrise and just after sunset. If you cannot manage to be free for meditation at these times, then do it whenever you can during the day. It is best to meditate the same time each day. This creates an inner habit and the mind prepares for this inner focus because it is used to doing it at that time (in the same way that the stomach prepares to digest just before the hour it has been accustomed to receive food). The duration of the meditation for a beginner is about 20 minutes at a time, twice a day if possible. This duration should be kept for about a year before increasing it significantly. It doesn¹t matter if occasionally we meditate for 15 minutes or 30 minutes, but our average should be about 20 minutes. Gradually over time with the help of a teacher, or someone more experienced, we can increase the time if we feel the need. Avoid making a habit of cutting the meditation short. It is difficult to go deeply without sitting the full 20 minutes. Ten or fifteen minutes are barely enough time for the various tensions of the day to get released so that we can have a deeper concentration. YOUR DECISION AND DISCIPLINE Making the choice to meditate is in all probability the smartest decision you have ever made. It will totally change your life for the better. But making the decision is not enough. You will need to keep a vigilant watch over your mind and the various other voices, which exist there, which can undermine your clarity on this subject. It is important to understand and be clear about why you want to meditate. Your reasons should be free from two basic emotional traps or games that we play constantly with our selves and others. One game is that of GOOD and BAD. In this game we say to ourselves that we are «good» when we meditate or when we do not over eat or when we do our exercises or when we help others and that we are «bad» when we do the opposite of these. This creates a vicious circle of feelings such as pride and superiority, when we do «what we are supposed to do» in order to be «Good» and guilt, fear, inferiority and self-rejection, when we do not do «what we are supposed to do». This attitude is not conducive to real meditation or real spiritual growth. The other game that we play is that of PARENT and CHILD. We play both these roles within ourselves. The parent within us tells the child within us that we must meditate, that it is our duty and if we do not do it we are not acceptable. The child within us feels suppressed and, unhappy rather than joyful, when it sits to meditate. It sees its meditation and other very pleasant and beneficial disciplines as a duty that must be done in order to accept himself. This like the previously mentioned motive is not an effective one for meditating or employing other forms of spiritual disciplines. These are not reasons to meditate. If we start out with these reasons then we will very likely feel restricted and suppressed and soon give up this so beneficial and pleasant experience because of these games we are playing with ourselves. WHAT THEN ARE SOME REASONS TO MEDITATE? One reason would be because I believe that it will help me to find inner peace or clarity of mind. I may believe that I will be able to manifest more of my mental and creative abilities. I may want to relax my mind and learn to concentrate. I may seek to get free from thought forms that obstruct my happiness and effectiveness in my daily life. I may want to experience my real self, which is beyond the body and mind. I may want to come into deeper contact with God and feel that bliss of union with Him or with my inner self. Perhaps I simply enjoy the feeling of freedom from thoughts, time and space. I may like the feeling of peace, unity and love for others that I feel after meditating. I may enjoy the increased awareness of colors, sounds and textures that I experience after meditation. I may want to use the inner focus as a place from which to create positive thought-forms about myself and others. I may want to get free from this illusionary world of time and space and experience the inherent unity behind all this phenomenon of material illusions. I may simply want to cure myself of an illness or prevent any problems that might possibly occur as a result of accumulating stress. Or I may just want to be able to do my job with greater clarity, creativity and productivity. Be clear about why you want to meditate. Be clear also so as to have discrimination when you hear the voices of your habits which prefer for you to do what you were used to doing at that hour, which you have now chosen for meditation. There are the voices of our desires that demand satisfaction and are not interested in our sitting quietly and our emptying our minds of them. There is the voice of laziness that prefers not to make an effort. There is the voice of the inner rebel that wants no discipline, no timetable. You will have to be clear at these moments so as not to be distracted by these other voices which can easily dissuade you from what you really want within you and what is for our highest benefit - and consequently for the benefit of all those other subpersonalities who live within you. 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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