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Dear Friend,
May this find you well and happy. ********************************* This is Part 7 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. ********************************** HOW TO MEDITATE We still havenıt discussed how to meditate. As I have mentioned, this would be best learned from an experienced meditator. But there are some helpful hints no matter what method you choose. Having placed the body in the right position and breath in proper rhythm, you can begin to take one of the possible "dance partners" as your object of consciousness. Begin to focus on the object. Do no force your concentration. Be gently focused, amused with it as you would be focused on an interesting TV program. When we force our mind to concentrate, it reacts as would an unruly child. It has been said that the "mind is like a wild drunken monkey stung by a bee". You can imagine how much such a monkey would jump and move around. The more you force it, the more it will react. On the other hand, if you leave your mind completely free, you will never learn to guide and control it so as to get free from it. Most beginner meditators have a tendency to try too hard. So let your concentration be natural and gentle like watching a program which interests you. You have full concentration without forcing or effort. The mind will become attracted to other thoughts, feelings, and desires. It will think about the past and program the future. It will create complicated dialogues, scenes and situations as it focuses on whatever it is concerned about. At times it will be overcome with images and sounds which seem totally unrelated to yourself and your interests. Every time we discover that the mind has left the "object", we gently with love, patience and understanding bring it back to the object. It will leave again. Again with patience, again with love, again with understanding we bring our mind back to the object. This may happen hundreds of times in our 20 minutes of "concentrating". Even after a hundred times, we forget the previous hundred and again with patience, love, understanding and perseverance bring our mind to the object of concentration. You will begin to experience a relaxation of body and mind systems and will commence sinking into the mind. Thoughts will come and sounds outside you, and bodily discomforts and you will be on the surface of the mind thinking again. When this happens it is absolutely self defeating to worry or become frustrated or feel that you cannot meditate. This is a perfectly normal part of the meditation. Just accept that you have been seduced by your thoughts or other distractions. Let go of the thoughts and let go of any feelings of failure and simply begin to dance with your object again. Naturally place your attention on the object and let the process begin again. This requires very fine balance of control and letting go which will come with time. The extreme of forcing the mind to concentration so that the mind defies relaxation through its own intense effort is useless. The other extreme of allowing random thoughts for a half-an-hour is an equal waste of time.. It is a dance of controlled letting go or spontaneous concentration, which will develop gradually. Whenever you find yourself distracted, simply relax and begin again as if for the first time. Thoughts and other inner impulses like sounds, images, pains, sensation of temperature, feelings etc. are all, for the most part, the expression of released tensions or energies which have been previously stored in the mind and body. The process of meditation begins to untie these stresses and release these energies so that they may float to the surface in the form of thoughts, images, pain, heat, etc., and be released. So we must allow them a certain room for expression, especially in the beginning. Do not hold on to them and do not try to stop them. Simply feel that you are an empty vessel and allow them to pass through you. Watch impartially and begin to place your attention on your object again. With time and practice the overall content of thoughts and distractions in meditation will diminish - although there will always be cycles of more thought consuming meditations. They should be accepted as necessary stress-releasing experiences that make the deeper meditations more possible. Having moved through the levels of stress we come to the dance of the soul. This is the dance, which takes place upon the eventual arrival to the point where the object of consciousness becomes so subtle - so vibrational - so pure - that everything becomes still. In other words, after some time of dancing with the object, a certain stillness will command, in which not only will the thoughts disappear, but also the dance partner. The object is no longer our dance partner, no longer the object of consciousness. The object of consciousness now is consciousness itself, our soul. The manifestations or symptoms of this state are subjective to the individual - a sense of expansion (no space) - a sense of eternity (no time) - a sense of complete stillness (the void). There is often a feeling of bliss. Often, especially at first, this experience is so unusual that we immediately become overjoyed about it; or fearful of it; and are hence no longer in it. We think, "Now I am transcending - Hey, I m doing it - this is beautiful"; and we ride these wonderful thoughts right back up to the surface again. For some the absolute stillness and lack of familiarity becomes so terrifying that we rush to the surface gasping for anything familiar to fill our consciousness with. Then we begin with the "object" again continuing until we feel our time is up. With experience we will be able to accept the normality of this state of pure being and sustain it for longer periods of time. Let the meditation go on as it will for whatever time it feels comfortable. At first it may be useful to check the length of time, so that you begin to create an inner alarm clock which you can set when your time is limited. As we have already mentioned, a reasonable schedule for the first years is 20 minutes twice a day. Once in the morning before the daily activities and again before the evening meal seems to be a popular rhythm among meditators. Always wait a few minutes after ending the meditation before getting up. Your metabolism, will have dropped and it might be a shock to the system to exert yourself immediately. Let your activity grow slowly. The most important suggestion to a person starting meditation is BE REGULAR. If you lack discipline you will make up any excuse - time, noise, no space etc. There is no such thing as a lack of time - there is only a lack of priority and motivation. The day has 24 hours. We are talking about a total of 20 to 40 minutes. Once you have disciplined yourself, itıs not a tragedy if you miss one here or there. But do not let missing a meditation become a habit. Some will be able to find time only once a day. If this is the case, at least be regular with this once a day. 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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