How to Meditate
Gabriel Zappia
There are many ways to meditate. They all seem to lead to the
same place, so find one that suits you. Here I describe a classic
meditation that is simple and easy.
Mantras: A mantra is a sound, word, or phrase that is repeated to
yourself. It could be spoken aloud as a chant, or silently, as in
meditation. Many people think that the best mantras are sounds which
have no clear meaning, and are used as a way of displacing your
usual thoughts and moving your awareness inward. There are many
mantras ranging from words taken from Hindu Sanskrit to Christian
scripture (as when "saying the rosary," where the
repetition of the prayer is meditative). If you do not already know
of a good mantra to use I suggest you use "hamsa." This is
a natural mantra, being the sound that one makes when breathing,
with "ham" (h-ah-m) on inhalation and "sa"
(s-ah) on exhalation.
Directions for the hamsa meditation:
- Sit comfortably. A quiet place is preferred, but not required.
- Close your eyes. Breathe naturally. Sit for about one minute
before you begin thinking the mantra to allow your heart and
breathing to slow.
- Gently bring your attention to your breath and begin to think
the mantra, gently and easily. Just let it come, don't force it.
Think "ham" on the inhale and "sa" on the
exhale. Allow yourself to be absorbed in it.
- Allow your thoughts and feelings to come and go with
detachment. Don't try to control them in any way. Just note
them, and when you realize that you are not repeating the
mantra, gently return to the mantra. Do not try to force
yourself to think the mantra to the exclusion of all other
thoughts. You may experience a deep state of relaxation but it
is OK if you don't.
Meditate in this way for 20 minutes (children for less time).
When done, take about a minute to slowly return to normal
awareness. Be gentle with yourself when opening your eyes or coming
to stand after a meditation. It isn't good for your heart to get up
quickly after the state of deep rest that is often a result of
meditation.
Note: It is OK to glance at a clock to time the meditation.
**Don't use an alarm timer.**
I have found the following techniques deepen my experience. You
will certainly find your own as well. These techniques are secondary
and may be omitted entirely or added later:
Keep your spine straight, head balanced on your cervical column.
Many people like to pray or do visualization after meditating,
while still in an altered state. Some teachers of meditation are
opposed to this practice while others advocate it. I suggest to do
it if it feels right to you. I do.
As a "pre-meditation" preparation, bring your attention
to the physical act of breathing. Breathe naturally and, with each
cycle of the breath, bring your attention to a different part of
your body, paying attention to the changes there as a result of the
breathing: the rising and falling of the chest, the movement of your
belly, the sensation of the air entering and leaving the nostrils.
Can you feel any movement of your kidney area? How about your
pelvis, do you feel your pelvis tilt at all when you breathe? What
do you do between breaths? Is there a pause?
If you don't feel these things it is OK, just consider them, one
at a time, and move on. (This can also serve as a short
"centering" meditation that can be done while waiting for
a stoplight to change, or as a short work or study break.)
During meditation your business is simple awareness, nothing
else. It is a time to connect to your inner Source and let go of the
things and roles we get caught up in: work, parenting, worries and
responsibilities. It may be that your meditation is peaceful, or it
may be fretful and full of obsessive thought. Regardless, daily
meditation will have a positive effect on your life.
Benefits of Meditation: The benefits are unique for each person,
but both physiological and psychological balancing is common. Some
of the benefits of meditation will be realized quickly, and others
over many months, so don't be discouraged.
When to Meditate:
I recommend that a person meditate twice a day. Before breakfast
and before dinner are ideal. (The digestive system often shuts down
during meditation, so a full stomach may result in indigestion.)
Remember, whatever happens is OK. It's OK to fall asleep or to not
become relaxed, OK to laugh or cry, OK to be or not to be in an
altered state, OK if the mantra doesn't follow the breath as I have
suggested, or even goes away altogether. What is important is that
you have an *intention* to think the mantra during your meditation.
In short, don't try to control it! For 20 minutes, twice a day, JUST
BE!
Questions and comments:
The most common question I get when I teach someone to meditate
is "What do you mean by "think the mantra gently and
easily?" My best answer is an analogy. When you read you take
the effort to look at the page, to focus on the page and the words.
And you *intend* to discern the meaning of the words. That is
usually enough and the meaning comes without much effort, yet there
is *some* effort involved. Thinking the mantra is similar in that
you direct a similar level of effort (which is very little, yet it
is there) toward thinking the mantra. You do *not* force yourself,
brow furrowed, to think the mantra to the exclusion of all else.
Just let it come, and if that is not enough, then encourage your
mind to think it with a small effort.
If you are tired when you meditate you may fall asleep.
Regardless, do not use meditation as a sleep aid. If you have
insomnia, just meditate during the day and the insomnia will
probably take care of itself.
"Sitting comfortably" to meditate does not mean
cross-legged. If that is comfortable for you, you can meditate in
that position. However, sitting with your feet flat on the floor,
erect but comfortable in a chair, is just as good. Don't lie down.
I suggest that you re-read this occasionally, it contains lots of
information.
Consider this to be "shareware." If you find the
information in it valuable please distribute this document in an
appropriate manner and make a donation to a worthy charity in stead
of payment. I suggest:
Institute for Attitudinal Studies
PO Box 19222
Alexandria, VA 22230
which is a non-profit educational and spiritual organization which I
am not affiliated with. The idea for this meditation page was
inspired by the IAS text: To See Differently, Personal Growth and
Being of Service Through Attitudinal Healing.
"Prayer is you talking to God; meditation is you listening to God." -Yogi Amrit Desai
Copyright 1995 Gabriel
Zappia. Permission is granted to copy and redistribute this
document provided that it remains complete and unmodified, including
this copyright notice.
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