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Beginner's Meditation
by Catherine Sutton
The purpose of meditation is to
slow down so that we can see clearly into the nature of the mind, making it
possible for us to become fully present in each moment, to gain understanding of
the way things truly are. It can give rise to the deep sense of calm that comes
from really knowing something for yourself. In order to have peace of mind, we
need to discover what is preventing us from accessing our inner peace. An
uncontrolled mind can never find peace and satisfaction. Besides all the noise
in our conscious minds, we also have a lot of confusion and noise in the
unconscious mind. In order to create space in the mind we have to start right
here.
Meditation encourages:
• our ability to focus
• calmness and equanimity
• awareness
• insight into what is going
on inside us
Meditation can be difficult for
beginners because it is in complete contrast to how we normally conduct our
daily lives. Many meditation techniques have a similar approach — they
encourage you to focus on something specific such as the breath, a candle, or a
mantra (called objects of meditation). Whatever arises in the mind or body, the
intention is to remain focused on the object of meditation. Thoughts will arise
in the mind and sensations in the body, but rather than getting caught up with
these distractions, the idea is merely to observe them, not commenting, and
return to the object of meditation. In time, it is possible to become a passive
observer of all the feelings and sensations that come and go — not attaching
to them — which creates a calm acceptance of the way things are.
Learning to Meditate
Set aside a time to meditate
when you know you are not rushing to do something, so that you can give your
full attention to it.
1. Use a posture that
will allow your back to be straight without strain. This can be in a
straight-backed chair or in a cross-legged position on the floor. Make sure that
you are comfortable.
2. Allow your eyes to
close.
3. Gather your
attention and move it slowly down through your body, starting at your head,
making sure that there is a sense of calm and relaxation as you go. If you
notice areas of physical tension, try to let them go as you exhale.
4. Allow your
thoughts, ideas, and memories to drift in and out of the mind without following
them.
5. Focus your
attention on the breath, and allow it to come from your lower abdomen. Notice the
rise and fall of the abdomen as the breath comes in and goes out. Focus your
mind on the sensation of the breath, on the movement of the abdomen, and see how
difficult it is to keep your attention on this simple process. As soon as you
notice that your mind has wandered, return your attention to the breath and the
movement of the abdomen, using the words “in and out” or “rising and
falling” as the breath comes in and goes out — this can help focus the
attention more sharply.
This whole process develops
mindfulness, patience, and insightful understanding. At times. when meditating. you
may feel sleepy or bored. When this happens, put more effort into your posture
and the bodily sensations. With regular practice, you will begin to see your
attitudes more clearly and will come to know what is useful for you and what is
creating difficulties in your life. You will also begin to see how the mind
habitually reacts to situations and how habits can stifle progress. Try to put
aside fifteen to twenty minutes each day to meditate. If you do so for only five
or ten minutes, the mind has hardly had time to slow down before you wind it up
again.
The mind is like a pond full of
water: if you stir up the water it looks muddy, cloudy, and opaque; likewise,
because we are constantly agitating it, the mind becomes cloudy and busy. If you
take a glass of muddy water from the pond and let it rest on a window ledge for
twenty minutes, the silt will sink to the bottom, leaving clear water. In the
same way, if you sit for twenty minutes without agitating the mind, your
thoughts will slow down, and some clarity will emerge.
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