What is meditation, why should I do it and what will it do for me?

•Meditation is about calming the mind and tapping into a state of awareness that brings you inner peace.

•Once you get the hang of it you will be able to meditate during the day whenever you wish. Don’t try it driving though – it’s not worth it!

•Meditation gives you total relaxation.

•It is ideal to relieve stress and anxiety.

•It gives you a calmness from which your best ideas come from and also many answers to the problems that you feel you have. 99% of problems are simply illusions created by our own thinking!

•We are almost always walking about in a state of semi-sleep, largely unaware of our surroundings until something drastic happens that momentarily awakens us to reality. Normally it is only during times of shock that we become fully alert to how the world really is. Meditation helps us develop acute awareness so that we are not constantly wandering around in a state of day-dream.

•There are many health benefits associated with meditation, including lower blood pressure, less stress and improved breathing and circulation to name just a few.

•It relieves tension, confusion; habitual thinking and stops us falling into the trap of seeking a perfect world. It also brings peace, joy, harmony and compassion into our daily lives.

•Instead of feeling anger, hostility and resistance we experience calmness, presence and understanding amid conflicts or in the face of difficulty.

•You will gain a calm and balanced awareness and appreciation for the world around you, rather than being trapped in thought and battling with both your inner and outer world’s – world's that often don’t meet with your approval because you want things to be different to what they are.

General myths & concerns about meditation

•You do not need any fancy skills or strange seating positions, candles, cushions, incense or other paraphernalia in order to meditate! (Some people do use these things yet it is not essential)

•You do not need special training

•You do not need to chant anything!

•It is nothing like hypnosis!

•It is not wacky, far-out guru stuff!

•You won’t feel really sleepy or totally out of it!

•"But, I might not come back!" Don’t be silly!

•You don’t even have to observe the breath or the navel if you don’t want to

•“I’ve tried – it didn’t work” or “I couldn’t do it!” Try again! Or try not trying!

•"What will people think of me?" Well, whatever they might say openly, they are probably secretly envious and jealous!

•"I don’t have time!" Simple - get up earlier and go to bed earlier!

•"I can’t be bothered!" Well, once you have seen what it can do for you - you will want to do it more often.

What do you need?

•A willingness to try and a dedication to persevering until it proves to you how beneficial it is

•A degree of patience and acceptance that it may take a few attempts to feel the benefit

•At first, ideally you will need a quiet space to sit or lie down for about twenty to thirty minutes (later with lots of practice you will be able to meditate next to roadworks without worrying! Sounds ridiculous - yet total presence gives you complete control)

How do I meditate?

•Firstly, find somewhere quiet.

•Be prepared to allow yourself at least twenty minutes to meditate.

•Sit with a straight back or lie down whichever feels more comfortable. Many people lie down as it is normally first thing in the morning and last thing at night when you meditate. It is beneficial to have a routine. Once you start you won’t want to stop – it is not a burden - it simply becomes part of your life because of the enormous benefits.

•Ideally place each thumb on the first two fingers of each hand and relax your arms either by your sides or on your stomach (this is not essential, but it helps you focus without trying too hard).

•Close your eyes and slowly start to let go of everything. At first, you may or may not find it useful to gently say in your mind ‘Let go’ to encourage yourself to relax. Don’t try too hard – no effort is required at all.

•Begin to let go of all your problems, any planning, future appointments, future concerns, past concerns, fantasies, whatever might be occupying your mind – just let go and stop thinking.

•You do not have to try hard to achieve a ‘special’ state of awareness – this quiet state is the ground of your very being – it is just that normally our minds are so full of thoughts that we forget the silence that exists beneath it all! We are all guilty of clambering after distractions to occupy our minds in the belief that we would be bored otherwise! Not so! Let it all go!

•The only energy you need is an awareness that stops you falling asleep or day-dreaming! That takes a bit of practice so be patient and don’t be surprised if you do nod off at first!

•You are looking to calm your mind and experience a clarity and silence that normally only exists in outer-space. It does exist here also only it is covered up by noise!

•You do not need to watch your breath or navel or imagine an object (some people do find that useful). It is better if you can do without. If you feel your mind wanders or thoughts come in, you could try imagining a white or black wall and just be patient as you wait for your thoughts to subside.

•Don’t pay any attention to your thoughts if they arise – just observe them – “there is a thought”, and let it go, without judging, analysing or trying to find an answer.

•Do not be discouraged if it takes you several attempts to clear your mind, as it can take a few days to get the hang of it – persevere as the rewards are colossal – better than any drug or unnatural high made by man! Inner calm and peace is extremely relaxing and beneficial and once you find it you can get there quicker and whenever you wish, even while you are working.

•Don’t become attached to the calmness when it does arrive – just enjoy the moment.

•It is not uncommon for your deepest fears, guilt’s and worries to appear – don’t try to avoid these thoughts – allow them in and observe them, without making any judgement on them and you will notice that they will float away naturally. You will soon see how thoughts cannot harm you unless you let them. They are just thoughts! We all get trapped in the usual “what will happen if…” scenario and one thought leads to another. Soon we have invented a whole story that didn’t or doesn’t even exist! And then we start looking for solutions for the story that doesn’t exist! Just let go – drop your thoughts. Suspend what you think to be reality and relax.

•It is common for more thoughts than normal to flood into your mind in the early stages of trying meditation – do not be distracted by this, simply allow them in, observe them and try to let them go.

•It is natural for laziness, impatience, restlessness, doubt and fear to creep in when trying to meditate. Do not become disillusioned, as eventually a state of clear awareness will arrive, even if it takes a few days.

•Don’t try too hard – simply relax.

•Don’t be too hard on yourself, think that you cannot do it or cannot get the hang of it or that you must be doing something wrong, as it takes patience and practice at first.

•In addition to meditation, when going about your day, start to listen more to the silence and stillness beneath the sounds and the space between words; music is created by the space between the notes not the notes themselves.

•Develop your senses when you are with nature and observe nature in silence, becoming aware of the stillness in trees, plants and flowers.

•Soon you will start to experience the present moment with greater appreciation and attention. Clarity and alertness will bring an acceptance to ‘what is’. Rather than judging things as good or bad, significant or insignificant, a sense of clear mindfulness will come to each moment. Thoughts and emotions will turn to happiness, harmony and love. The mind will slow down, bringing wisdom to your inner and outer worlds.

Above all else, remember to relax and eventually you will find meditation to be one of the best things that you will ever experience in life.

From Dr Norman Vincent Peale from "The Power of Positive Thinking":

"Everyone should insist upon not less than a quarter of an hour of absolute quiet every twenty-four hours. Go alone into the quietest place available to you and sit or lie down for fifteen minutes and practice the art of silence. Do not talk to anyone. Do not write. Do not read. Think as little as possible. Throw your mind into neutral. Conceive of your mind as quiescent, inactive. When you have attained a quiescent state, then begin to listen for the deeper sounds of harmony and beauty and that of God that are to be found in the essence of silence."

From Thich Nhat Hanh from "Walking Meditation":

"If you think that peace and happiness are somewhere else and you run after them, you will never arrive. It is only when you realise that peace and happiness are available here in the present moment that you will be able to relax. In daily life, there is so much to do and so little time. You may feel pressured to run all the time. Just stop! Touch the ground of the present moment deeply, and you will touch real peace and joy."

From "One Minute Wisdom" by Anthony De Mello ISBN 0385242905

"The governor on his travels stepped in to pay homage to the Master.

"Affairs of state leave me no time for lengthy dissertations," he said. "Could you put the essence of religion into a paragraph or two for a busy man like me?"

"I shall put it into a single word for the benefit of your highness."

"Incredible! What is that unusual word?"

"Silence."

"And what is the way to Silence?"

"Meditation."

"And what, may I ask, is meditation?"

"Silence."

See also:

Stop Thinking

and

Silence

See also www.mindmapinspiration.co.uk