There is often a lot of mystique and misunderstanding surrounding meditation that may keep people from practicing and experiencing it. Some of the common misconceptions about meditation are that it’s a separation from life, that it’s merely breathing or that it’s only for people who are trying to reach some type of spiritual perfection. But in actuality, meditation is a very natural part of our human capacity. Whenever there is a time that you are truly relaxed, not analyzing thoughts or not really thinking about anything at all, then you are simply in a state of being. At those times there is nothing between you and the moment, no past or future, and this in itself is the essence of meditation.
Many people often get frustrated with meditation because they start with a practice that isn’t right for them; it may not suit their personality or it may be too difficult for them to start with so they give up and assume that they can’t do it. So finding the meditation method that is most natural and comfortable for you is essential. It’s okay to ask someone for their advice about what may be a good meditation method to start with, but keep in mind that what may be right for them may not necessarily be right for you. To find a method that suits you, it’s best to give one a try for a week or so. If it doesn’t feel right then don’t weigh yourself down with judgments or think that you’ve failed. Let go of any negativity with gentle release and then try a different method.
When practicing meditation, it’s necessary to maintain a consistent effort, to be patient with yourself and not let negative thoughts impede your progress. Meditation is an expansion of life and a way to form a stronger connection with all that is around us and within us. With patience and self-compassion, as time goes on you will undoubtedly find the method that’s right for you. Here is some information to give you a general idea of some different types of meditation.
Samatha Meditation
One of the most basic forms of meditation is conscious breathing, which is based on the Buddhist practice of Samatha meditation. This method is meant to calm both the mind and body and to bring the mind into a state of perfect and gentle concentration. Conscious breathing focuses mainly on the breathing by following the breath in and out of the body. By fully concentrating on the breathing then there is no room for obstructive thoughts and in this way a more relaxed and joyful state is brought into being. It’s important with this method to not force the breathing or try to tightly control it, but instead to gently note the sensation of the in and out flow of breath.
Mindfulness/Vipassana
Mindfulness or Vipassana meditation involves developing within you a perception of the world as it really is, which basically means being mindful of what you are doing no matter how mundane the activity may be. Practitioners of Vipassana take note of what they are doing in the moment, of whatever arises in their field of awareness, without reacting to it or clinging to it. For example, if one feels anger, rather than holding on to it and letting the emotion take over, they may say, “I am having an angry thought”, or something like that. This method is said to produce a less reactive and more aware state of mind and can be practiced at any time.
Vibration
Vibration or sound meditation involves the repetition of a particular sound such as a bell or chime, or a vocalized sound or word. This sound or word becomes the focal point of the meditation and can be synchronized with breathing. For example, one may breathe in through the nose then release the breath gently with the vocalized sound of “ohm”. Thus by concentrating on the sound and allowing the vibrational energy to pass through the body, stress is released and the mind is brought into clearer focus.
Tonglen
Tonglen meditation focuses on practicing compassion and loving-kindness. Typically the practitioner breathes rhythmically in and out while focusing their attention on their heart-center. With each inhalation breath a person imagines all suffering being drawn in with that breath in the form of darkness. The outgoing breath then releases happiness and pure love in the form of light. Tonglen is a way to direct love to oneself, to loved ones and to difficult people in one’s life and then to all people in the world. Thus a more connected and compassionate awareness is formed. Tonglen may be especially beneficial to people who have trouble with anger issues or who feel disconnected from life, but its benefits can be helpful to anyone.
Moving
Moving meditation is especially good for those who find it difficult to sit still for long periods of time. There are many types of moving meditation such as tai chi, hatha yoga and walking meditation. Walking meditation can be done either outdoors or indoors and is very different from walking that is done for exercise. With walking meditation the person walks slowly and purposeful while synchronizing their breathing with the slow walking motion. The purpose of walking and all movement meditation is to develop a greater awareness through the unity of breathing (mind) and movement (body).
A good way to start with any meditation method is through a class or informal group where you can get some guidance and support from the instructor and other class participants. Guided meditation CD’s and DVD’s are also good ways of learning a new method or getting a feel for a method that you may be interested in. Through meditation, no matter which method or methods you choose, you can become free from the negative effects of stress in your life and cultivate a stronger self-awareness and inner peace.
Elizabeth Farrell - Elizabeth has been practicing christo/pagan/new age spirituality for nearly 7 years and finds a happy medium in a blend of both the old ...
