HI Tandava, Read your post with interest. I have read all the tip on meditation, also tried, and i still find it hard. Like you stated sometimes you get something other times you don,t. I try sitting as straight as i can, but i do have neck and back problems, so sometimes i find it difficult. I also have tried meditation lying down as that on some days is best for me, i do not go to sleep though. But thank you for your input i find it interesting and true of the way i get and feel.
I recently have been working on some tips on how to meditate. Hopefully this will help some of you out there.
1. Do not expect results:
This is actually a meditation technique in itself!!! Actually, one of the biggest hurdles to keeping consistent with a meditation routine is going into the meditation expecting that something will happen. The funniest thing is that when you actually expect something to happen, it actually decreases the effectiveness of the meditation itself, because expectation is not congruent with being in the moment.
As a beginner to meditation, the expectations one has are usually very far away from what the experiences will be. We hear so many things from so many people about what meditation can offer - peace, love, insight, intuition, God, bliss, etc.... I can say that I did not know really what these words even meant until I experienced these things. So, our idea of these expectations are different from the reality of experiencing them. Our incorrect assumption of what these emotions/experiences can actually negatively impact our ability to experience them.
The more you are able to stop expecting results, the more effective your meditation sessions will be.
2. Don't try to convince yourself to start a session - you will argue against it with yourself and win, ie. not meditate.
This is a very important point. I learned that the only way to actually, regularly meditate, was to simply "just do it". Sometimes I would not feel like doing it. There is always something else you can do, TV to watch, books to read, internet to browse, etc. etc. Sometimes when I did not feel like meditating, I would try to convince myself of the positives of meditation, but no matter how hard I tried to convince myself that I should meditate, I came up with some reason why I should skip it. My desire to not sit with myself would always win. I was able to start meditating regularly when I stopped arguing with myself about it. I would simply say to myself - I'm going to do it. If some other thought comes into the head, I disciplined myself to simply say no to it. This takes some time, and some courage to do, but it is possible. Of course, at some point positive things will happen while meditation or due to meditation that will inspire you, but you cannot depend on these events to push you to meditate. You have to push yourself. It will become easier over time, and you may start seeing yourself looking forward to meditation. At that point, it becomes a joyful doing rather than an uncomfortable chore. This leads to enjoying the path rather than torturing yourself to be on the path. Enjoying the path is the first real indication that you are really on the path!
3. If you do miss a day, or two, or more... It's OK!!!
There is no meditation police that is going to chase you down because you missed your meditation. The only police is your head which will surely find a way to make you feel guilty! But I'm here to say... it is perfectly OK to miss a day, or two, or a week, and start up again. I'm not suggesting that you meditate only once a week - it is definitely recommended to have a daily practice and it will be much more effective if you do have a daily practice - BUT if you do happen to miss, the worst thing you can do to your future meditation practice is to feel bad for stopping. Even if you stop for months, you can start again, and sometimes the break can actually be good for your practice. It is definitely possible to get into ruts in your practice, and taking a break from it can be beneficial. But, to start with, to get off the ground, at least 3 weeks of daily practice is highly recommended.
3. Remember that each meditation session is unique.
We tend to compare each meditation session with our previous one. We think we are doing the same thing, so the results should be similar.
First of all, the very idea of results need to be examined. Thinking of results contradicts the very practice of meditation. It brings a thought process into us about something in the future, that does not exist in the present. When we think of a result, we imagine a feeling or idea that may exist in the future, and this feeling is inherently distorted from reality. For example, if you imagine how you felt happy during a get-together with your friends, this imagination of how you felt happy is not the same feeling as the happiness you had experienced. It is more of a reference - you remember the fact that you were happy - you do not experience the happiness itself. In the same way, while meditating, whenever you imagine a result, a feeling, a state of mind, it is NOT the same as *experiencing* that state of mind. Also, when the desire is created to experience a previous state of mind, disappointment is the result of not achieving the desired imagination, and this totally gets in the way of meditation.
There was a Buddhist teacher named Ajaan Fuang who had a student who asked him "Why wasn't today's session as good as yesterday's?"
He answered: "Meditating is like wearing clothes. Today you wear white, tomorrow red, yellow, blue, whatever. You have to keep changing. You can't wear the same set of clothes all the time. So whatever color you're wearing, just be aware of it. Don't get depressed or excited about it."
4. Stay confident.
It's very normal to have difficult meditation sessions, where you feel, after the session, that "nothing happened". Remember that just sitting there for your designated time and watching your mind is a major accomplishment - it does not matter what actually happens. The goal should be regular practice, not results. The results will happen on their own, and as long as you are practicing a time tested technique, things will happen properly.
5. Ignore others' lofty experiences.
It is very exciting when something interesting happens during meditation, and people do like discussing it. Unfortunately, along with their excitement of having had this experience, you may find yourself envious or disappointed that you haven't had that experience. People may discuss spectacular things, like visions they had, out of body experiences, all kinds of things. Remember that all these experiences are not necessary to be a "successful" meditator. In fact, many times, these experiences can be a serious hindrance to progress due to the fact that we start to get disappointed by not repeating these results.
6. Pay attention to the instructions of the meditation technique.
Meditation techniques that are given sometimes sound extremely simple. Sometimes very few pointers are given. This is good because you don't want preconceived ideas of how things "should" go, or experiences that "should" happen. The thing to remember with a simple instruction is that all the points in the simple instruction should be reviewed carefully. A simple instruction such as "sit straight" is really very important. Try to stay as true to the technique's instructions as possible. You may find yourself going away from it at times, which is OK - experimentation is healthy, but when you remember that you are getting slouched (for example), try to respond by improving your posture, rather than thinking of an excuse like "sitting straight really isn't that important".
7. Do not judge what goes on in your head.
Many, many, many..... MANY things pop up in the head while trying to meditate. You may be very surprised to see what thoughts are lurking there. Try not to judge yourself for what happens in the mind. Simply registering your thoughts will itself reorient your mind. The awareness of your mind itself adjusts the mind. It is a lack of awareness of what is going on in your head that perpetuates ignorance, and unconscious behavior. You may struggle with defeatist thoughts or any thought, but accepting your thoughts as simply thoughts is key. Accepting yourself as you are is perhaps the greatest gift you can give yourself and your meditation practice.
8. Try different techniques, but try to give each technique that you try at least 3 weeks.
Regularly practicing a technique for at least 3 weeks is recommended because it requires consistency and time for a technique to reveal itself to you. It takes many tries to get somewhat settled into a technique, and each day builds on the last. You may find that most of the meditation sessions in the initial sittings are somewhat stormy, but as time goes by, you will see that a greater portion of your setting is of higher quality. The depth of the meditation also increases over time. As with most of my previous tips - whether or not "improvement" happens or not - just continue practicing.
As we go into sleep state, we go through the alpha state of consciousness. This is also the same state we use for meditation. The fact is meditation is about altering our consciousness to feel peaceful, at the same time as being alert to what the thoughts are doing.
Be comfortable, darkened room, straight chair (lying down would precipitate sleep for sure) and do whatever exercises quiet your physical body - some use breathing technique and there is also the technique of apply pressure and releasing to each of your body parts starting at feet and moving up to head.
The scene is produced by visualization - a mind technique. Visualize a peaceful place - one you know of or one of your creation. When the mind has something to concentrate (think) upon it will remain at peace doing just that for a time.
Some people are not visual. Try something auditory - peaceful music or maybe a mantra that goes through the mind, rather than a picture.
I'm really not very good at this (Meditation that is.) but for what it's worth, here's what works for me.
You need a practice that's simple and basic. Find a comfortable quiet place and sit. Sitting in the classic position; on the floor with your legs crossed, maybe in half lotus; is good because it helps you remain alert (Falling asleep is not at all unusual.) but any position; on the floor with your back against a wall, in a chair; is fine. Close your eyes and follow your breath. Maybe feel you lungs fill and empty, maybe notice the feeling as the air enters and exits your nostrils, maybe count your breaths from 1 to 10 and then back to 1, maybe just notice the inhalations and exhalations. The point here is to bring your mind into the present. Most of our thoughts are about either the past or the future. We want to put that aside and just live in the present moment for a while.
Relax. Don't tensely try to force your mind to do or not do something. Often people feel that if there are thoughts running through their mind, they're not meditating. This isn't true. There will always be thoughts running through your mind. It's simply the way your mind works. When thoughts arise, acknowledge them and let them go. Gently nudge your attention back to you breath.
Start out sitting for a short period of time; 10, 15, 20 minutes, whatever you feel you can do; and gradually increase it. Get a small kitchen timer and set it where you can see it. (It's okay if you have to peak.)
A couple things I think are important. First; don't expect any bells or whistles. Don't look for spirit guides or great spiritual experiences. This is a tough practical down-to-earth practice. If you do feel something strange, if you do get scared, acknowledge the feelings the way you would any thought and let them go. I think this sort of meditation can change your life but like most real change it's about slow deliberate progress.
Second; keep at it. Meditation is really really hard and it's difficult sometimes to make yourself sit once, much less every day. But daily practice is the key. Pick a time of day when it's quiet, when you feel rested and alert and when you have the time. If you miss a day, don't worry about it. If you miss a week or a month or a year (My life is full of sputters and false starts.) don't beat yourself up, just get back to it.
I wouldn't recommend using candles or music, a bare bones approach is what works best for me, but it's fine to experiment and try different things. Because everyone is different. The most important thing is to not get discouraged. This isn't either a sprint or a marathon; it's a different way of living and that always takes time.
Hi, I have tried off and on for I don't know how long to meditate, I always end up falling asleep. I can get pretty distracted when I do try. Can having a attention disability affect meditation, like ADD.? I haven't been formally diagnosed with a "label" but am curious. I've read articles. I find it hard to do a meditation when you are reading on how to do the meditation you want to try. Any thoughts on this?
It is our individual mind that is at work - we can change and make the scene compatible for ourselves. Meditations are outlines - the practice is personal.
Thank you so much for the time you have taken to write to me, the kind words and the lovely meditation. I always say to my husband i go to my garden for peace, there is a stream and my rabbits, i can feel myself stroking them. I will certainly do the meditation, i look forward in fact to doing it. Thank you again for the time you gave to me.
The following meditation is to create your own private inner room at your own, personal, inner spiritual centre: Seat yourself comfortably in a chair, take a positive position, sitting upright, so that you will be as unconscious of your body as possible. At this stage take a couple of deep breaths to relax the body and put the mind at stillness. Remember we are not attempting to stop thoughts in the mind, but to refocus them to our visualization.
Close your eyes and use your inner forehead as a screen on which you are going to visualize your journey into peace. You are ready to raise your consciousness and create your own personal spiritual centre for you to use at any time.
Begin the journey by seeing a road or path. As this is your own journey it can be of any construction you desire...a dirt road, a paved road, a cement path, etc. As you travel your path, you can be barefoot to get the feel of all that surrounds you, or wearing walking shoes, whatever brings you comfort and peace on your journey.
We come to a gate at the side of the road and it seems to beckon us to examine what it behind the walls. Again, individual visualizations may vary according to your own choosing.
You enter a wonderful garden, where the grass is green and lush, the flowers are laid out in a profusion of color, and there is a little stream running through bringing the sounds, smells and feel of dampness to the environment. Birds sing, insects fly by, the butterflies and bees land on the flowers for nourishment and pollination.
You take your time to take in all the surroundings and to feel deep into your soul the peace that nature supplies. When you are ready, move on to the next step in your journey.
There is a bridge across the little stream and a small patch on the other side with a bench. You rest awhile and invite anyone you wish to commune with in this peaceful surroundings to join you (it can be a friend, or a family member or someone you know of who could do with the healing of peace).
This area of inviting a friend will be available to you time and again without entering into the center of your spiritual journey every time.
When ready, you move into the next step of the journey. There is a hedge along the side of your garden and you see a hole in the hedge inviting you to explore what is beyond this peaceful place.
As you peek through, you find your path leads through a dense forest of trees. They are so tall you cannot see the tops and they cast your path into shadow and twilight, but you can see your path clearly to follow from the sun peeking through the leaves of every shade of green.
The trees seem to pass their patient strength into your being, empowering you with a patient fortitude you have not felt before. While the bark is rough, you feel compelled to touch and embrace this strength and ruggedness into your growth.
Looking forward along the path is a bright spot showing a sunny meadow beyond the forest. Walking along you come out into a meadow of lush, green grass filled with wild flowers of every hue and color.
As you walk through this lovely meadow, you come to a pool of clear, blue water beckoning with freshness and rejuvenation. The sun shining on the pool gives it a jewel like appearance. It is so inviting, you take off your clothes and enter for a swim.
When you have refreshed yourself and are ready to leave the pool, you find a robe (the color is of your own choosing) ready for you to don to continue your journey.
As you look along your path, you see it leading into a shaded area where there is a small cottage located (again, build this according to your own preferences) and you know you have found your special, spiritual center.
Walk up to the door, open it and enter, remembering to close the door after entering. Visualize a room in which you are going to fill full of and confine the mental qualities of discrimination, strength, the power to concentrate, and truth, for your future and continuous use.
You will find yourself standing in a small room; the walls are completely unadorned, the only piece of furniture in this room is a wooden chair placed in the centre. This is your personal room where you can withdraw to anytime you so desire.
We are ready to energize our room with the energy of colour, that will always be there when we need it, whether it be for personal use or to aid someone else. Sit comfortably in the chair in the centre of your room.
Visualize the colour Red. See it cover and be absorbed into every area of your room. The walls, floors, ceiling are just glowing with the colour red. Then follow this exercise with each color in turn: Orange, Yellow, Green, Blue, Indigo, and Violet.
Your room is now alive with colour, all blending in harmony with each other, all radiating their own special vibrations. Keep in mind, to draw all colours into itself to the White light. Your room is now energized.
Sit quietly for a few minutes to enjoy and feel uplifted by the energies you have created. Then think if there is someone you would like to commune with in your personal space or someone who you know needs a healing thought. Send out the thought that they come and visit you in your personal space.
Open the door and bid them enter (no one can enter unless you invite them), ask them to sit on your chair. You stand in front of them and taking their hands in yours, draw the energy to them to be used by your friend, where it can serve the most good.
When your communion or healing is complete, see your friend to the door with God's blessing. You can give healing to anyone in your room, but you must only invite them one at a time to enter, concentrate on them alone and bid them leave.
When you are completed and ready to leave your sanctuary, take another couple of minutes to send out Love energies to all humanity. Visualize the world as you would see it from space, project all the beautiful energies you have created and finish with the world slowly being enveloped in White, knowing this is God's Love and Peace being projected to the human race. Give thanks for this opportunity to express Love to All.
When you go through the door of your centre, lock it after you leave. You alone contain the key to this glorious experience.
Return as you came along the path until you come to the pool. Take off your robe and again bathe in the water, leaving behind all your accumulated energies for another time.
When ready, come out of the pool and don your every day clothes waiting on the pool's edge. Proceed down the path back to the meadow, back through the strength of the trees, again absorbing this vital energy as you pass through the hole in the hedge, back to your beautiful garden of sweet smells and sights. Leaving your garden behind, go out through the gate and return along the path to your every day consciousness and surroundings.
We need never energize our room again, for every time we help someone, regardless of how we do it, our room will keep re-energizing itself. So the more we serve others, the stronger the energy will become.
