| Encouragement and Advice
for Beginning Meditators by Lyrea Crawford What is meditation? Meditation allows us to access a state of consciousness behind or underneath our usual states of waking, sleeping and dreaming. Meditation can be identified through physiological changes, such as slowed respiration, and it brings with it a way of being that we usually tend to ignore. In fact, the true meditative state may seem so insignificant that beginning meditators often "overlook" any awareness of it. Adding to the confusion is that the word "meditation" is often used generically. It may not be clearly differentiated from the preliminary steps of contemplation and concentration. CONTEMPLATION is spiritual introspection. An example would be to bring your mind's attention to an idea or inspirational verse, stepping away from the usual flow of consciousness and allowing the mind to muse over, absorb and reflect back aspects of this higher concept. In CONCENTRATION, the mind moves into a highly focused state where it is intensely fixed on a single point or thought. Concentration is the precursor to the deep stillness of true meditation. MEDITATION is slipping in between the folds of consciousness to a place where consciousness is aware of itself. The movements of the mind have stilled, and consciousness rests in its essential nature. Meditation involves a kind of deep quiet and receptive listening to one's Soul, and a connection to the Source, which animates one's life. We may begin a meditative practice in an attempt to quiet the mind or to relieve "stress." We may be motivated by a quest for Enlightenment, or at least a thirst for a deeper connection to Spirit. Whatever the reason for beginning, eventually the devoted practice of meditation brings a reward of equanimity in daily situations -- a calmer, balanced way of being that no longer so buffeted about by the winds of life. Challenges & suggestions You will probably find it helpful to set up a regularly scheduled time and place for your meditative practice. Then choose a method that feels right to you and stick with it. Running from one method or teacher to another is only a reflection of the restlessness of the mind. Ultimately the main criteria for success will be your dedication and perseverance. A good method of meditation will carry you to the deepest levels of consciousness -- but you will have to use it regularly and consistently to derive the benefits. Most meditation methods involve some sort of watching or heightened awareness of the mind. The necessary alertness could be compared to a cat waiting for a mouse, but without the tension. Any such attempt at observance of the mind can quickly lead to discouragement and frustration. The elusive mind is not easily tamed or watched, because it moves constantly. Thus, it becomes important to know that the practice of meditation is just that -- a practice. It becomes easier if one learns to approach each period of attempted meditation without expectation of a specific result. You cannot force the mind to do this. The trick is to work with the mind, allowing it to move while it is gently and firmly guided to a different focus. It will be easier to start with short attempts and then slowly build up the length of time. Several times a day is better than one long session. The process requires patient determination and compassion for one's self. You are training the mind to a new way of being, and existing patterns may be deeply entrenched. In addition, meditation can trigger an internal cleansing process that often is experienced as mind chatter. Just when you think you've finally gotten the hang of meditation, you watch the mind go off on another loop. So, whether your practice is filled with stillness, restlessness, sleepiness or glorious light, try not to get too caught up in how it looks. Each meditative experience is simply an experience. It will probably be different the next time. Discomfort in the body can be another challenge when attempting to meditate. The method you choose may have some specific advice concerning correct posture, but generally it is helpful to find some way to sit with the spine straight. A full lotus position is not necessary, and most Americans will find their backs quickly tire without support. So do what you can. Sit up straight on the front edge of a chair with your feet flat on the floor. Or utilize a meditation bench or cushion that tilts the pelvis slightly forward with the hips higher than the knees. Or simply sit or lie down in whatever way you can get comfortable. With some experimentation, you will find something that works for you. Don't get stopped because of a mistaken idea that a certain posture is required. Hatha yoga, stretching, T'ai Chi, Qi Gong, walking and other types of movement can help in relaxing and preparing the body to sit for meditation. They also ease any detoxification that may be occurring. On a related note, it will be helpful if your diet is comprised of simple, nourishing foods. Restlessness and sleepiness during meditation often are related to foods that are too heavy, greasy, spicy, overly sweet and caffeinated. Also, adequate water intake cannot be emphasized too strongly. Water is needed to flush, detoxify and balance the body. Water at room temperature is recommended over ice water. And finally, ask the Divine for assistance in your practice. A moment of humble prayer as one begins can make all the difference! Is it working? The best way to tell if your practice is effective is by looking at the rest of your life. There will be a shift if you are making a real connection with Divine Presence. This is usually called transformation, but what we are really talking about is change. As with any change, there may initially be a sense of disturbance or loss, or perhaps you will simply realize that you are no longer so impatient waiting in line at the grocery store. For those who remain steadfast in their practice, life eventually becomes lighter, and more joyful. And a sense of peace consecrates all experiences. Lyrea Crawford has been meditating for more than 25 years, and has completed extensive training in a method called the Ishayas' Ascension. This method can be used both for sit down meditation and as a tool for coming to a state of balance during daily situations. Lyrea teaches the Ishayas' Ascension techniques in various locations throughout the Midwest. For Ascension class schedules or more information, visit www.mwt.net/~growchi or call (608) 549-2023. Copyright © 2004 Lyrea Crawford |
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Aug 2004 |
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