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Sample Chapters from
The Art of Meditation
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The art of meditation allows you to
v Develop mental clarity
v Increase your creativity
v Relax your body and mind
v Contact your inner power
v Create health and vitality
v Experience more love and unity
v Receive guidance from your inner voice
v Become more effective in problem solving
v Become more capable in whatever you do
v Manifest your hidden talents and powers
v Develop your contact with the divine
For these and many other reasons
You would be wise to meditate daily
We are presenting you here the:
1. Table of Contents
2. Introduction
3. Sample Chapters from this book
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Click below to be taken directly to the samples:
1. Table of Contents
2. Introduction
3. Chapter 4 ? Practical Details Concerning Meditation
4. Chapter 5 ? How to Meditate
5. Chapter 12 ? Understanding Meditation Through Models
May you be well
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TABLE OF CONTENTS
Introduction 7
Ch 1. What Is Yoga? 8
Ch. 2. What Is Meditation? 15
Ch. 3. The Benefits of Meditation 19
Ch. 4. Practical Details Concerning Meditation 29
Ch. 5. How Do We Meditate? 35
Ch. 6. The Power of Vibrations 45
Ch. 7. Choosing an Object of Consciousness 51
Ch. 8. Other Objects of Concentration and Methods of Moving into Meditation 59
Ch. 9. Some Guidelines for the Journey Inward 72
Ch. 10. The Energy Centers and Evolution 82
Ch. 11. Understanding, Increasing And Harmonizing Our Bioenergy 90
Ch. 12. Understanding Meditation through Models 98
Ch. 13. Preparing the Mind 101
Ch. 14. The First Steps To Freedom 107
Ch. 15. Sex, Eros and Love on the Spiritual Path 124
Ch. 16. Continuing Our Steps towards Freedom 132
Ch. 17. The Last Steps Towards Freedom 141
Ch. 18. The Obstacles to Spiritual Growth 146
Ch. 19. Removing the Obstacles to Spiritual Growth 155
Ch. 20. Bringing God Back Into Our Lives 162
Ch. 21. Cultivating the Witness 170
Ch. 22. Stages In Our Spiritual Practices 175
Ch. 23. Inner Conflicts 181
Epilogue 185
To Index of Chapters
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INTRODUCTION
I offer you this book out of gratitude for all that I have received from the technique of meditation. It changed my life from one without meaning to one full of creative, joyful activity. It changed my life from one of loneliness and separation to one of unity and love; from the selfish pursuit of personal pleasure to one of meaningful service.
I am thankful. And I thank you for your existence and thus the opportunity to put all of these thoughts and experiences into words. Sharing something that is so important to me is always a pleasure.
I would suggest that you read this book through out once and then return to the chapters, which interest you, most and reread them, especially the chapters about the details to watch for while meditating.
Whenever another book is referred to, it is by the same author, unless stated otherwise. You will find various styles of writing in this book as some parts were written about 10 years before others. This will not, however, be an obstacle to understanding or benefiting from what you read.
You will find that some points are repeated a number of times. This has been done purposely, because my experience has proven to me that such deep and important concepts are not easily absorbed by reading or hearing them just once.
I hope that this book will be useful for you and that you will create a life of love, peace, joy and creativity. May your life blossom into something ever more beautiful, and may you manifest the majesty which is hidden within you through this process of meditation and other spiritual techniques.
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CHAPTER 4
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 one?s 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 one?s 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 everyone?s 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 one?s 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 one?s 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 one?s 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.
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 doesn?t 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 Index of Chapters
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CHAPTER 5
HOW DO WE MEDITATE?
There are as many ways to meditate as there are ways to dance. The result of each dance is the same - you come closer to and communicate with your partner - in the case of meditation - the soul. But each dance flows differently. Each meditation spontaneously expresses the inner music of the moment, which is never the same.
There are, however, some basic steps, which can take you to that union more efficiently. Although these steps can be described and understood intellectually through reading, this dance is one of the whole being; body, mind, emotions and spirit and can only be learned through experience.
It is also helpful to have guidance from someone who knows the dance and has performed it often. These explanations and guidelines will not be enough for most to begin meditation. Most would do well to seek out someone who has had experience as a meditation instructor.
Once, however, you know the basic steps, then it is up to you to improvise on your own, to learn how to glide like the seagull on the currents of your mind. This mastery will come only through regular daily practice. It is as simple as any other dance. All you have to do is to let go and flow.
Here are some general guidelines, which apply independently of the type of meditation you are learning or using.
1) Body Position
As we have already mentioned, the body should be in erect and relaxed stillness. The spine must be perpendicular to the Earth. The stomach should be empty. A check should be made of each part of the body that it is relaxed and not tense. Check especially the muscles in the abdomen and neck and shoulders.
If sitting on a chair, the feet are flat on the ground, muscles relaxed. If on the floor or rug, legs are crossed in either lotus or half lotus position (this enables the back to remain straight for longer periods of time). A pillow under the buttocks is helpful. The arms are resting on the knees with the palms relaxed opened upwards. Check the shoulders to make sure they hang naturally and are not tensed upwards. In this position the body will be of the least distraction and you will not be weighed down by discomforts and tenseness.
2) Movement of Breath
The rhythm and volume of the breath are directly related to our state of mind. A nervous or anxious mind produces irregular breathing rhythms. Anger generates rapid, short breaths. In a relaxed state our breath is deep, rhythmical and longer in duration. We may reverse this process and affect the mind through breath control.
Relax the abdominal muscles and begin breathing with the diaphragm in long even inhalations and exhalations. Nothing should be forced. Do only what comes easily and naturally. If you are not used to breathing with the diaphragm, then spend some minutes each day on your back practicing this breath. It will develop gradually. With time the breath will be longer in duration; slowly and evenly in and out. There is no need to retain the breath. Keep an even relaxing rhythm. (In later stages of meditation you may be guided to retain breath. This is not suggested in the beginning).
It will be necessary to start the process consciously at first with a certain control over the mechanism of breathing. After a while this will take place automatically as you sit down to meditate or relax, just as you are now breathing automatically without thinking.
Eventually you will want to learn the "alternate breath" in which we alternate breathing in one nostril (holding the other closed) and then exhale out of the opposite nostril (now hold the other one closed). This technique is described in our book "SELF THERAPY", but you would do well to have an experienced yoga teacher check your position and method.
This technique is a very powerful means of creating balance and harmony in the bioenergy and the nervous systems. Scientific tests have shown that breathing only through the right nostril stimulates the left hemisphere of the brain, and that breathing only through the left nostril stimulates the right hemisphere. Thus, by breathing alternatively through one and then the other nostril, we create a harmonious balance in the nervous system.
This corroborates the intuitive findings of the practitioners of yoga, thousands of years ago, who named the technique "that which cleans the energy channels". The energy channels are directly related to the flow of nerve energy and the quality of mental impulses. Alternate breathing harmonizes, purifies and calms this bioenergy flow in the body and the mind thus creating an excellent inner atmosphere for meditation.
Concerning the breathing ratio and its gradual evolution, we suggest that you refer to our book "SELF THERAPY" or to an instructor or person experienced in guiding others in breathing techniques or in meditation. Until you find such a person you can work with one of these simple ratios using whichever suits you most.
a) Equal Breath (1:1) in which the inhalation and exhalation are equal in duration.
b) Double Exhalation (1:2) in which the exhalation is double the duration of the inhalation. (For example, if you count to 3 inhaling, then you count to 6 exhaling. Or 4 inhalation and 8 exhalation).
c) Triangle Breathing (1:1:1) in which the inhalation, the retention and the exhalation are all equal in duration.
d) Square Breathing (1:1:1:1) in which the inhalation, the retention (with lungs full), the exhalation and the suspension (with lungs empty) are all equal in duration.
Choose any of these ratios which suits you best and breath slowly, counting silently within your mind in order to keep one of these ratios. Have someone check you if you have any doubts.
Perform this conscious, slow, rhythmic breathing for about five minutes as a prelude to your meditation. After this five minutes of harmonizing your energy, leave the breath continue on its own without your conscious intervention.
PRAYER OR INVOCATION
Although it is not absolutely necessary, most meditators prefer to make an invocation, or small prayer, as an introduction into their meditation. These words mentally spoken give a spiritual direction to the mind and lead the mind into a more spiritually oriented state. These words could be a traditional prayer such as the Lord?s Prayer or the Great Invocation. Or they could be whatever you sincerely feel at that moment.
You could simply express your purpose for meditating. You could ask for help in overcoming your mind. You could express some beliefs that you would like to strengthen. You could pray for help in your growth process. You could send light or love to people who have need for help. You could pray for world peace. You could ask for protection in your life. Or you could simply resign yourself to the Divine Will asking God to do with you, your body and your life whatever serves His purposes best. You could ask to become a pure instrument of the Divine Will, a source of love, light and harmony for all. You could ask for purification of whatever hinders your manifestation of your inner love and beauty. You could ask for nothing and just express your gratitude for all that you have, including your problems and difficulties which offer you so many opportunities for growth and evolution. Or you could simply have an informal conversation with God, as you would with any other close friend, explaining how you are doing and expressing your feelings.
Find your own way to enter into meditation. You do not have to use the same way each time. You do not have to do this at all, but I believe you will find it enjoyable and beneficial. Try it and decide for your self.
THE PROCESS OF MEDITATION
There are hundreds of systems of meditation but the ultimate result of each is the same. They are all different ways to sink into the sea of consciousness, gliding through more and more subtle depths, along the stream of upcoming inner movements, coming eventually to the source of that sea - the point of pure consciousness - the void. The sea is the same, the source is the same, and the result is the same. Only the ways to travel are different.
Basically that which makes one system different from another is the "object of consciousness" and not the process of concentrating. The process of meditation in all systems of meditation is the same. That which differs is what we choose to concentrate on - we will call this the object of consciousness or object for short.
Our consciousness in its purest state is without any object. It is free, unlimited, undefined, unattached to any particular form, result or event. It is the eternal witness for all forms and events. It is divine and free. (In order to understand this more clearly we suggest that you read our book "UNIVERSAL PHILOSOPHY", as there is not sufficient space here to go into detail concerning this subject).
Our consciousness is like the empty television screen or movie screen that is lit up but without any forms appearing on it. It contains all and infinite possibilities because any form whatsoever can appear upon it. The form that appears on it will be the object of consciousness and when that changes the object will have changed.
Thus in meditation we choose an object of concentration which helps us to get free from the incessant, involuntary and uncontrolled flow of thoughts, feelings, desires and impulses which flow through our mind disturbing our inner peace and clouding our clarity of vision.
By focusing on this "object" we flow through the layers of the mind into the depths of our consciousness. Some objects of consciousness, which are suggested by the major schools of meditation are; the breath, a word with spiritual meaning (mantra), an inner image, an inner light, an inner sound, the body energy, body sensations, the witness - our consciousness itself or the void. We will discuss each in detail later on in this book.
In each case, the light, the word, the breath, being the witness, the image, the sound the body awareness or the bioenergy; each serves as an object of consciousness (a dance partner). By concentrating on, or sensing, this object of consciousness we use it as a type of submarine with which to make our descent through the gross levels of the mind into the more subtle vibrational essence which is the true nature of our eternal being.
Each journey we make into the calmness of our soul brings us one step closer to experiencing that same peace in our daily life. It is as if we are dropping anchor to the solid ocean bottom so that we are not tossed around so easily by the winds and waves of life. With time we grow more calm, more centered, more relaxed. It is as if we are building a direct pipeline to the spring of fresh creative energy at the bottom. We grow more intuitive, more creative - more alive.
The specifics of your meditation will depend on your teacher and his preferred technique. Hopefully it will be the technique that is suitable for you. The only way to know is to practice it daily for at least six months.
You may find that, as the years go by, you will be attracted to other techniques. Or you may stick with the same one throughout your life. Ultimately, it makes no difference - because if you are sincere, serious and regular - any technique will take you there. In the end you will make your own way. It is best, however, not to change your object of consciousness.
It must be understood that no two people will experience meditation in the same way. There is no use in comparing meditative experience. Although the place we are moving towards is the same, we are all starting from different places and will logically travel through different waters to get there.
Some people will have visions, others will see lights, others will hear sounds, some will have pains, some will have realizations, body feelings, smells, warmth, cold and some will see, hear and feel nothing. Each experience is as valid as the next. The person who has visions is no better off than the one who sees nothing.
Furthermore, no one person will have exactly the same meditative experience twice. So it is useless to search after past meditative pleasures. There is never any benefit to try to have experiences described to you by others. In fact, in meditation, there is really no value in trying or searching after anything. Just let go and glide like the seagull, dancing with your object. Some good advice, I heard one time was, "Don?t meditate - let yourself be meditated".
HOW TO MEDITATE
We still haven?t 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, it?s 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.
THE PROCESS OF UN-STRESSING
Occasionally, one may feel a bit unsettled or uncomfortable after a meditation. This will happen at times when a large amount of inner stress has been released and is still in the process of leaving the system. One solution is to sit or lie down for a while with your attention on the parts of the body where you feel the most sensitivity, tension or pain. Relax and allow your attention to float onto the next blocked part of the body. Soon the tension will disappear, and you will feel fine again.
We have already briefly mentioned this process of un-stressing. As it is a common experience to many but not all beginners, let us discuss it a little further. Not being able to deal consciously with every stress, with every event, or with every feeling of fear, hurt, injustice, pain, guilt or rejection we tend to hide these feelings in our subconscious mind. This allows us to deal somewhat effectively without present needs and responsibilities without being overwhelmed by these negative feelings. This, however, is something like sweeping the dust under a rug so that we do not see it and so that no one else sees it. Although it does not show, the dust is there.
Another example would be that of a house in which there is a fire in the bedroom. Imagine that you live in a house in which there is a long corridor between the living room and your bedroom where you have also stored all of your valuables and whatever is important to you. Imagine also that one day you find that there is a fire in the bedroom, but that you do not feel that you have the ability to handle this fire at the present and you close the door and ignore it and pretend that there is no fire. Gradually the fire burns its way into the corridor and still you ignore it and pretend that it does not exist because it pains you to realize, or believe or admit that it exists. You feel ashamed of this fire and it makes you feel inferior, weak, hurt and out of control. Thus we pretend that there is no fire and that all is fine. But how long can one go on pretending before the fire gradually burns its way into all the rooms of the house destroying it entirely?
The bedroom and the corridor represent our subconscious mind which have many valuable resources for living our lives and which are also a connecting link with our inner or higher self. The fire is the sum total of negative feelings, which we cannot handle and we keep, locked in the subconscious.
As long as these unresolved feelings are locked within us, they will destroy our nervous system, immune system and endocrine system from the inside just as the fire will destroy the house from within. These feelings will destroy more than our health, however. They will undermine our feelings towards ourselves, our feelings and relationships with others, our success in our various endeavors and, most of all, our happiness and inner peace.
Thus, it is absolutely essential that we not be afraid to open that door to the subconscious and begin to allow that fire to evaporate out into the atmosphere. We can then remove the debris which exists within and which fuels that "fire". This process of letting these subtle tensions out is called un-stressing. Each person experiences it in another way. We have already mentioned some possibilities; pain, discomfort, unpleasant emotions, greater sensitivity towards others? negative feelings or behavior, feelings of fear, or lack of control. We may feel more cold or heat in our bodies. We may find that we have a greater need for sleep or have some sleepless nights at first.
No importance should be given to these and other symptoms of stress release. If you have some doubts, however, consult your doctor or meditation instructor. Most meditative experiences in these first days are the result of energies being released from the subconscious. Some experiences may be pleasant and others unpleasant. Our attitude should be to witness both the unpleasant and pleasant with the same detachment. Do not give a lot of importance to various visions, even if they have spiritual content. They are not the goal of our meditation. Observe them with an accepting attitude. Also try to have the same accepting attitude towards any unpleasant experiences.
These experiences usually last only a few weeks or months at the most. If they continue on beyond this period of time, seek guidance. There are some things however which you can do in order to create a state of balance during this process of change.
GUIDELINES FOR SAFE PASSAGE
1. Do not meditate more than 20 minutes at a time twice a day. If the symptoms of un-stressing are too much, then cut back to once a day until they are reduced. If they still continue, cut the period of time to 10 minutes once a day. If they still persist, then stop meditating and seek guidance from an experienced meditation instructor. Do not let these words of caution frighten you. Less than 1% of the people who start meditating have such reactions. They are never actually harmful to the person, but can be annoying and disturbing to him and his family. In the end, however, he will be "cleaned" inwardly with much more mental clarity. He will be grateful that he has passed through this process. For safety? s sake, however, we prefer that people not push this process of un-stressing to an imbalanced state so that they can continue to conscientiously perform their responsibilities towards themselves, their families and the society in which they live. Thus, this is not cause for alarm, but simply for logic, discrimination and balance.
2. Do not seek after experiences. Many beginners, because of their self-doubt and need from some type of proof or self-verification seek after "experiences" in meditation. They feel that a meditation is successful if they see the Christ, or lights, or colors, or shake about or cannot function in "the material world" after their meditation. This has absolutely nothing to do with meditation. Meditation is a process in which we come into harmony with all levels of creation, including the material world, our families, our work and our responsibilities. Seeking after experiences, and talking about them, is just another social game that we play in order to gain recognition from others. We try to prove that we are more "spiritually advanced". Even if we have such experiences, it is best not to talk about them to others. Let them be our inner treasure, our inner communion with the higher levels of consciousness within ourselves (if in fact that is what these experiences are all about). In many cases they are simply energies which are being released and thought forms which are manifesting. That does not mean that real spiritual experiences, in which we have contact with higher spiritual planes of reality, do not exist. It simply means that few of these first experiences are such, and that even if they are, it is best not to talk about them, unless we want some type of guidance concerning them from our spiritual guide.
3. Learn to analyze your emotions and the beliefs which create them. Learn to become the witness of your emotional mechanisms and to be able to function independently of them when they are extremely negative. Learn to communicate your feelings clearly so that you do not need to suppress what is going on within you. I would suggest that you read the book "Psychology of Happiness" as a guide to putting your emotions in order before beginning to meditate.
The process of the stress release is similar to releasing the pressure from a pressure cooker. When we look at the cooker we cannot tell if there is pressure in it or how much pressure might be in it. If we touch the weight on the top lifting it to one side a small amount of steam will escape. This is stress release. If we take the cap off completely while there is great pressure, then we will have a small and probably unpleasant explosion of steam. This occurred because we did not act intelligently. We removed the cap completely without allowing the energy to escape gradually in small doses.
Thus, one who meditates in small doses, 20 minutes once or twice a day is in no danger. Those who have problems are usually those who overdo it. They are victims of our mislead thinking that if 20 minutes is good then 60 minutes is even better.
Be regular and act intelligently.
WHAT TO DO IF YOU EXPERIENCE INTENSE UN-STRESSING
The following techniques will help you to balance and calm your energy if in spite of all these guidelines you in fact are in the 1% of those who have some serious problem.
1. Have frequent contact with water. Take two or three showers a day. In addition wash your hands, face, neck and if possible your feet frequently throughout the day. Let the temperature be that which you feel most comfortable, but finish with a little cold water.
2. Stop meditating until you feel balanced again.
3. Practice deep relaxation techniques with positive imagery. (Unless these too generate too much energy for you)
4. Walk in nature and let its peace flow into you.
5. Find someone experienced in bioenergy massage or spiritual healing techniques to help you balance your energy.
6. Eat whole grains and avoid sugar, drugs and meat.
7. Drink herb teas that have a calming and balancing effect.
8. Sleep more if you have the need.
9. Do dynamic exercises rather than static ones.
10. Work with your hands; preferably with plants.
11. Avoid negative stimuli such as movies or TV programs or books that disturb your emotions or create fear.
12. Have warm, affectionate contact with your loved ones.
13. Have faith that all that is happening is exactly what you need for your evolutionary process. Trust in that process and be the witness to whatever is occurring within and without you. You will be much clearer, much freer when this process is over.
14. Engage in various creative activities such as dance, singing, playing a musical instrument etc.
15. Do all of this and simultaneously seek guidance from your meditation instructor.
I repeat that these guidelines should not put you off from the idea of meditating. It is like saying that no one should ever drive because 1% of them might have some problems while driving, so that it is better not to go anywhere. If we are intelligent and use our logic, and do not go to extremes, we will have no problems whatsoever and we will have a wonderful spiritual journey.
SOME KEY THOUGHTS
1. Meditation is a natural process of coming to inner silence.
2. One cannot try to meditate - let yourself be meditated.
3. The process is one of controlled - letting go.
4. Follow the changes that come from within.
5. All meditative experiences will be different - do not compare.
6. The value of meditation lies in its harmonizing of body-mind-soul.
7. Let the inner silence be a springboard for a creative life.
8. Accept responsibility for creating your reality.
9. Accept the ego structure - but become liberated from seeking security outside of the soul.
10. Let go of attachments - identify with the nature of the soul.
To Index of Chapters
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CHAPTER 12
UNDERSTANDING MEDITATION THROUGH MODELS
Models, examples and parables are often more effective than word descriptions in enabling us to understand new concepts. You have heard the saying that a picture is worth a 1000 words. Well, the same holds true for a mental picture. It facilitates our comprehension of a new subject by using a example with which we are already familiar. It helps to understand mental or spiritual concepts in terms of material examples.
We have already used a number of examples in the previous chapters, such as the example of the river grasses, the boat on the sea, the fire in the bedroom, the pressure cooker and others. Here we will offer a few more examples, which we have found useful in understanding the various aspects of meditation and its benefits. Be aware, however, that no model or example can ever be perfect. There will always be flaws or possible contradictions. Their usefulness, however, is not diminished by that fact.
THE MAGNET AND THE IRON
An interesting phenomenon has been discovered by scientists studying magnets and pieces of iron. A magnet is simply a piece of iron in which all of the molecules are oriented in the same direction, which means that they all have their positive pole in the same direction and their negative pole in the opposite. The molecules are ordered. In the common piece of iron this is not so. The molecules are randomly oriented and not organized.
You will have noticed that when we put an ordinary piece of iron in contact with a magnet, it temporarily obtains the qualities of the magnet and can attract other pieces of iron. While in contact it obtains magnetic powers. When it is removed from the magnet, it looses those powers. But what scientists discovered was that the ordinary iron was not exactly the same after this contact. Some subtle changes had taken place. Some molecules had, under the power of magnetic field, actually changed position and more of them were oriented in the same direction. This slight change after each contact between the magnet and the iron is called "the hysteresis effect". If this contact occurs for a long enough period of time, or for sufficient number of repetitions, then the ordinary piece of iron undergoes enough of a change in its molecular orientation, so that it permanently becomes a magnet. After such a transformation, it maintains its magnetic powers even when it is not in contact with the magnet. This is because its molecules are now all organized and oriented in one direction.
This is an excellent example of what happens to the mind after years of meditation. The magnet is the inner self, soul, spirit, higher self or higher intellect, or even God, depending on the way in which you have learned to view the spiritual self. The ordinary piece of iron is our mind. During meditation we bring the mind into contact with this higher aspect of our being. Temporarily, for the duration of this contact, the mind obtains the qualities of peace, clarity, freedom, bliss and wisdom. It is under the influence of the power of the spirit. We come out of meditation, we return to our ordinary way of thinking and reacting. But a small, imperceptible change has taken place like the "hysteresis effect" in the piece of iron. Our mind has been slightly altered by this contact. Our mental energies are slightly more organized, more focused in a spiritual direction, less scattered, more centered.
When this goes on for years, then we begin to experience those spiritual qualities throughout the day more and more. These feelings are no longer limited to the duration of the meditation. Just as the piece of iron, through repeated contact with the magnet, obtained magnetic powers, the mind, through regular daily contact with the spirit, obtains spiritual qualities and our energies are more spiritually oriented.
THE LIGHT BULB AND THE LASER
The difference between an ordinary light bulb, say of 60 watts of power, and a laser, is not in the power available. The difference is that in the ordinary light bulb the rays of light vibrate at various frequencies and go out in all directions, whereas in the laser all the rays have the same frequency of vibration and the same direction. Thus, while the light from the light bulb can simply light up a room and cannot penetrate through any surfaces, the laser, with the same available power, can penetrate through surfaces as it burns through them. It has penetrating power. This is because its energies are organized, synchronized and unidirectional. There is no loss of energy to other directions or other frequencies.
The same difference exists between the ordinary mind and the mind intensified by meditation. After years of meditation, our mental energies scatter less and become more focused. We eventually see that many pursuits, which were previously so important to us, are in reality superficial and not worthy of spending energy on. We begin to have greater faith and loose less energy in fear, anxiety and worry. We accept ourselves and need to expend less energy on seeking self-affirmation. Thus our mind, like the laser, begins to function on the basic frequency of spiritual evolution and its energies flow all the more comprehensively in this one basic direction. The mind gradually becomes like a laser, which is able to penetrate into problems and situations and see them as they really are, and not as our programmings and mechanisms pretend that they are. We are able to solve problems more effectively and create and produce with greater freedom of thought. The mind is more effective.
THE WAVES AND THE SEA BED
The mind is like the sea. It is in a constant state of movement. Underneath the sea is the seabed, which is stable, unmoving, and permanent. This stable, unchanging structure, upon which the mind is moving, is the spirit. Regardless of whatever may be happening in the mind, deep in ourselves, our spiritual being is steady, peaceful, unchanging bliss. Here there is no fear, no doubt, no effort, and no anxiety. This is the eternal peaceful witness who is unaffected by the ups and downs of our emotional life.
When the water is disturbed by waves we cannot see the bottom. Its appearance is distorted by these movements, particles, and objects. These movements are our thoughts an feelings which continuously disturb the peace in the sea of our mind. As long as there are these thoughts and feelings, we cannot even sense the existence of this inner spiritual self. When the waves calm down and there is no movement at all, then we can see the bottom clearly. In the same way when there are no thoughts or feelings we can then experience that deep inner peace of our spiritual self. Meditation is the process through which we calm the waves and bring the thoughts to total silence, so that we can experience our real self who, is usually covered by the incessant waves of thoughts and feelings.
THE MIND IS LIKE A PIECE OF CLOTH
The mind is like a piece of cloth in which the threads are our thoughts, emotions, expectations, habits, needs and desires. Each thread adds its own reality to the mind. If all threads were removed, the mind would be empty. It has no reality of its own. Like any cloth, our personal reality is created by the type of "threads" (thoughts) which make it up.
Meditation and all efforts on the spiritual path are the process by which we remove, one by one, these various threads from these weave of the mind. Gradually, as the years pass the density of the threads is diminished and in this way the cloth becomes more transparent, more porous. This is important, because when this cloth is densely woven, very few experiences can pass through it without getting caught up in it. This means that very few things that happen to us are able to pass, through our mind without triggering off some belief or emotion, which causes that experience to remain in the mind and occupy it to some degree. When one is totally secure, he does not need to hold onto experiences, but can let them pass, so that the next moment he may again be in the present.
We can understand this difference by moving temporarily to another example. If we drag a knife across a piece of metal or stone, which are inflexible, then it will leave a mark, which is, for all practical purposes, permanent.
If we drag the same knife with the same strength over a body of water, the water will react momentarily in the form of outflowing waves. It will then return to its natural state as if nothing had happen. Because of its flexibility, it does not retain the past but returns to its responsiveness to the present stimuli.
Returning to our original example of the cloth, the denser the cloth, the greater the weave of the past, because the threads are basically the imprint of the past onto the mind. Through meditation we gradually remove these threads and the programming of the past. Eventually the weave is quite loose, which means that we are more open to the moment because there are less threads of the past to hide and distort the present. Gradually, after many years of spiritual practice, the mind becomes an open channel and very few experiences can disturb our flowing peace, our inner security, which is now based on our contact with our inner spiritual SELF.
Since few events can now annoy us, we become more open, more loving and experience more unity with all. When the mind has become totally freed from all threads, then we experience the state of enlightenment and become open channels for all the qualities of the divine.
THE MIND IS LIKE A PLASTIC BAG
As in the previous example, the mind has no reality of its own. Its reality is formed by its contents. It is like a plastic bag or cellophane that takes the shape of whatever you put into it. If you wrap up something long and slim then it takes that shape. If you wrap up something sound, it assumes that shape. It obtains the shape of its contents.
Thus the mind takes the shape of the thoughts, feelings, desires, needs, habits, expectations which occupy it. When specific thoughts, emotions or desires occupy the mind frequently, or for long periods of time or, in some cases, incessantly, the mind begins to crystallize around those thought forms. It looses its flexibility and becomes almost permanently obsessed, or associated, with a particular subject or concept. In such a case the mind is not free to experience the present. It is not free to think of subjects other than the one with which it is obsessed. It cannot derive joy from what is offered to it because it is stuck in that particular thought-form, which limits its ability to connect with other realities from which it could learn and receive joy.
In many cases, these thought forms around which the mind has crystallized, are negative thoughts and beliefs, such as that we are weak, that we need someone else or something else for our happiness, or fear for ourselves or loved ones. In such cases, these negative thought forms often actually create the negative realities upon which our mind is dwelling.
Meditation is the process through which we temporarily (and, eventually throughout the years, more permanently) empty the mind of these various thought-forms, which have crystallized, and give this inflexible form to the mind. The mind becomes softer but stronger, more responsive to the present moment, experiencing greater unity with all.
CLIMBING FOR THE COCONUT
We can imagine that a coconut, which is high in the palm tree, is like our spiritual reality, and that its shadow on the ground is the physical reality. Our physical reality with all of its physical objects is actually simply a shadow of the spiritual reality from which this material reality is manifested.
We see the shadow on the ground and seek to grab it, just as we seek to accumulate riches, objects, relationships etc. But the shadow passes through our hands and we are left with the sand on which it was projected. In the same way we are left with nothing after all our efforts to find happiness through the material world.
After a number of years of vainly trying to find happiness, seeking after shadows of these coconuts on the sand, one day it occurs to us to look upward and we notice perhaps for the first time the coconut high up in the tree. We begin to realize that the shadow is the result of the coconut and that, if we can get the coconut, we will also have its shadow. It is not so easy, however, to climb the palm tree. It takes strength, stamina, perseverance and much practice until we are able to reach that height. This is the process of meditation and all spiritual effort. Once we realize that we will have both worlds - spiritual and material - when we obtain the spiritual, then we begin to direct our energies in that direction, withdraw our attention from the shadows and start directing it towards the spiritual realities from which those shadows are created.
MOVING UP THE INNER STAIR CASE
Our mind, with its various centers of consciousness, is like an apartment building with seven stories. The view from each story is different. The higher up you are, the more you see, and the clearer you see. You can see the same events and external realities but you see them completely differently, because you have a higher viewpoint. The higher up you are, the more objectively and in their proper perspective you see things.
Meditation is the process of moving up that inner staircase to the higher stories, where all is much clearer and more in perspective. At first you can only temporarily visit these higher stories. Eventually, after many years of meditation, and other spiritual practices, you can begin to reside there permanently.
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