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by
Marianne Woods Cirone, M.S., R.Y.T., Certified Yoga Teacher
| Meditation gives
you what nothing else can give you: it introduces you to yourself --
Swami Rama, founder of the Himalayan International Institute. Meditation is the
place where I first found the
most complete knowledge of God (or the force I call God) and myself, and
where I learned how the two are both the same and different --
Michal Levin, author of
Meditation: Path to the Deepest Self
The kingdom of
heaven is within -- Jesus Christ
|
 It may be impossible to
describe meditation, one can only understand it through the direct
experience. It is like
explaining to someone how to see the picture in the optical illusion
artwork: focus, and then
gently pull focus away. It’s
less of what you are doing, and more of what you’re not doing.
While learning meditation, we can use road maps that others have
used, like any journey to a destination, there are infinite routes.
However, we can outline some basic information on meditation,
including the following:
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What
is meditation?
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Many
benefits of meditation
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Are
there any precautions suggested?
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Types
and traditions of meditation
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More
resources on meditation
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Simple
techniques and tips for meditating
What is meditation?
While there are myriad definitions of meditation, one commonality is the
shifting of focus from outer objects or activities to an inner dimension
where one may encounter timelessness, a connection to wisdom, or a sense of peace. Definitions or descriptions of meditation usually include focus on
some object of concentration, such as the breath, a word, an object, or
thought. In the classical
eight-limbed path of yoga, meditation is a part of the second four limbs
which are known as the inner limbs.
These four limbs in order are: sense-withdrawal, concentration, meditation
and the last is samadhi or absorption -- not an easily translatable concept,
but basically an ecstatic state of oneness.
So, as you can see from
the description of the second four limbs above, concentration and
meditation are two distinct processes.
I observed the difference as I began to meditate.
I had always associated meditation with a focus on the breath (or
other object) and when I meditated, I noticed that I would lose that focus
and go to a deeper place of no thought at all.
Thus, when I began to study meditation through my Hatha Yoga
Teacher’s Training program at the Temple of Kriya Yoga and learned there
was a distinction I was happy to hear that explanation.
Goswami Kriyananda describes a shift from effortful to effortless
concentration. Deepak
Chopra describes meditation as “the gap between two thoughts” and
these latter two definitions felt accurate to me after practicing.
Benefits
of Meditation
If you read the
newspapers, you will see that modern science is finally verifying what
sages and enlightened beings have known for the millenia.
Meditation is good for you. From
the historical standpoint of yoga, meditation was practiced for its
spiritual, rather than physical, benefits. The apparent attuditude was,
simplistically, attain enlighten and everything else will fall into place.
Today we tend to be (rightly or not) less focused on enlightenment,
and more on the physical and mental benefits of meditation.
Whatever the objective, meditating can offer benefits, and a
sampling of the benefits follows:
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Lowers
cholesterol and blood pressure
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Allows
the autonomic nervous system to become balanced, so that rest and
healing can occur.
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Studies
show decreased risk of stroke and heart disease
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Increases
melatonin production which improves quality of sleep and decreases
cancer risk
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Increases
awareness of intuition
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Improves
concentration and focus
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Reduces
stress, anxiety, tension
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Increased
creativity
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Better
relationships
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Increased
self-awareness and self-acceptance
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Deeper
sense of spirituality and meaning
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Clinically
shown to enhance health status in individuals with psoriasis,
allergies, asthma, multiple sclerosis, epilepsy, migraines, chronic
pain, diabetes, cancer and panic attacks.
Tip:
Benefits accrue with consistency over time.
Don’t wait for a lightening bolt on your first try (although it
has been known to happen).
Precautions for
Meditation
Meditation is generally
contraindicated for individuals with serious mental disorders unless under
the close supervision of a teacher in conjunction with a treatment
program.
Types and Traditions
of Meditation
Meditation has been
practiced in various forms by countless different cultures.
It has been successfully used by spiritual and religious traditions
as well as in many secular settings.
The following briefly summarizes some of the major types and
traditions of meditation defined broadly.
Concentration - In
concentration meditation, the meditator focuses on one object, most
commonly the breath or a word, known as a mantra.
Transcendental Meditation or TM as its called, is probably the most
commonly known form of mantra meditation, though mantras have been used in
virtually every spiritual tradition.
There does not need to be a spiritual connotation for the word used,
and in cases where Sanskrit words are used, often the vibration or sound
of the word is said to be as important as the meaning of the word.
The classic text on this subject is
Science of Being and Art of Living: Transcendental Meditation, by Maharishi Mahesh Yogi, the guru to the
Beatles and others.
Centering
Prayer - Centering prayer is similar to concentration meditation,
except that during centering prayer, a sacred word or phrase is used as
the object of focus. A very popular book on centering prayer is Open Mind, Open Heart
(shown above, left)
by the Trappist monk Thomas Keating. In his
book, Keating gives an excellent description of Christian meditation which
is acclaimed by readers of many denominations.
Guided Meditation
- This form of meditation is where you usually listen to a person walk you
through a series of instructions or images.
To me, this is really more of a visualization or relaxation because
when you are listening to a person talking you are using different mental
functions than when you are letting go of thought, or focusing on a
certain object. These guided
meditations can be useful in relaxing and developing new thought patterns.
Cultivation
- Cultivation is a form of meditation with a particular objective in
mind. For example, the practitioner of this type of meditation may
aim to cultivate certain qualities such as joy or forgiveness, to boost
the immune system or to execute a perfect dive. This type of
meditation is close to visualization, where the imagination is actively
used.
Mindfulness
Meditation - This is a form of meditation which focuses on being fully
present -- really seeing a flower or really tasting a raisin
Many meditation practitioners suggest that the formal meditation
process expands throughout the day, so that the entire waking experience
is an exercise in awareness. Conversely,
it is also a very good starting point for beginners who have not developed
a formal meditation practice. This
type of meditation is often associated with Buddhist practices. One of the
most widely read and enjoyed books on mindfulness meditation is Wherever You Go There You Are
by Jon Kabat-Zinn (shown above, left). He comes from the
perspective that meditation is really a workout for your consciousness,
and his book may appeal to those who are looking for a less spiritual
focus.
Click
here to view the continuation of this article--
Meditation Techniques
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Meditation Books
