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5 Responses to “What are the basics in learning meditation?”

1. 
   Comment by: Benjamin M at 12:59 pm, 7 January 2010
   

   relax calm yourself…wait for the world to fade then all will become clear and calm

2. 
   Comment by: M at 1:32 pm, 7 January 2010
   

   yoga books provide excellent methods

3. 
   Comment by: John P (I'm only a bug) at 2:13 pm, 7 January 2010
   

   Since I’m Buddhist, my response is geared from that perspective; however, meditation does not know any religious boundaries.

   There is no special posture to use in meditation. Many people think they have to get into the typical seated position they see in statues of the Buddha called the lotus position. Sitting comfortably in a chair with both feet flat on the floor is fine if that is all you can do. The main idea is that you are in a comfortable posture with your spine straight. Place your tongue at the roof of your mouth behind your upper front teeth. You may keep your eyes open with eyelids relaxed or slightly closed but with a slightly downward gaze. Place your left hand with the palm upwards on your lap about two inches below your naval. Place your right hand palm upwards on top of your left hand with the thumbs touching to form a triangle. The key is to relax. Try to imagine an item of meditation about four feet in front of you at the same level as your eyebrows. What the image of your meditation is is not important. Start slowly — five to ten minutes is a good initial limit.

   Some people maintain a journal of their experiences during meditation and find it interesting to note their growth in the meditation process. Most people find it valuable to have a teacher guide them in their initial meditation sessions. Many groups have meditation sessions geared to those new to meditation. If you are fortunate to be near one, you may wish to attend their sessions. If, like many of us, there are no centers in your area you may find CDs and books to be of assistance. You may also find downloadable MP3 files, videos on YouTube, and e-books to be of value. In any case, make your selections carefully since much on the net is questionable. If is doesn’t feel “right” try another source.

   There are two basic types of meditation: vipassana (insight) and samatha (tranquil).

   In samatha meditation one generally “counts the breath.” This is the basic type of meditation of which one frequently envisions when thinking of meditation. Geshe Kelsang Gyatso refers to this as “placement” meditation. Sogyal Rinpoche advises: “When you meditate, breathe naturally, just as you always do. Focus your awareness lightly on the outbreath. When you breathe out, just flow out with the outbreath. Each time you breathe out, you are letting go and releasing all your grasping. Imagine your breath dissolving into the all-pervading expanse of truth. Each time you breathe out, and before you breathe in again, you will find that there is a natural gap, as your grasping dissolves. Rest in that gap, in that open space. And when, naturally, you breathe in, don’t focus especially on the inbreath but go on resting your mind in the gap that has opened up.”

   Vipassana meditation is more analytical. Some would consider it contemplation and is frequently practiced after hearing or reading an instruction.

   The two are usually consecutive in that one will begin samatha to quiet the mind and afterwards will practice vipassana. You can get some more info at http://web.ukonline.co.uk/buddhism/uttama2a.htm .

   If your mind begins to wander do not feel as though you’ve failed. It’s natural for this to occur. Just calmly move the thought to the side and continue with your meditation.

   As the noted Tibetan Buddhist scholar Geshe Lhundub Sopa wrote: “The scriptures and their commentaries clearly state that study and analysis are very important to meditation….You must concentrate on what you have understood to produce the wisdom that realizes the absolute truth or final nature of things….Sometimes you will examine a particular topic again and again. At other times you will remain focused on an object in order to achieve stabilization. Instructions for both types of meditation appear in the teachings. Nevertheless some people think that meditation always refers to stabilization meditation. This is as simplistic as holding up a single grain of barley and saying, “All types of grain are just like this one.” These people maintain that the wisdom gained from study and analysis is merely superficial, intellectual knowledge. They say that this purely scholastic wisdom has no connection to the practice of meditation. In other words, they contend that the wisdom arising from study and examination neither establishes the object of meditation nor functions as the antidote of ignorance and the mental afflictions.”
   (from Steps on the Path to Enlightenment: A Commentary on Tsongkhapa’s Lamrim Chenmo — Volume One: The Foundation Practices)

   A final word of caution regarding meditation has been written by Jon Kabat-Zinn in his text “Wherever You Go, There You Are”: “If you do decide to start meditating, there’s no need to tell other people about it, or talk about why you are doing it or what it’s doing for you. In fact, there is no better way to waste your nascent energy and enthusiasm for practice and thwart your efforts so they will be unable to gather momentum. Best to meditate without advertising it. Every time you get a strong impulse to talk about meditation and how wonderful it is, or how hard it is, or what it’s doing for you these days, or what it’s not, or you want to convince someone else how wonderful it would be for them, just look at it as more thinking and go meditate some more. The impulse will pass and everybody will be better off — especially you.”

   I hope this is of some help.

   May all be at peace.

   John

4. 
   Comment by: Sadhara Satguru at 2:19 pm, 7 January 2010
   

   Join ~ Tarot. Psychic Dev. Spirit.
   Philosophy. Meditation & Lots More …
   http://www.holisticpathstowisdom.co.uk/forum/index.php
   Free Discussion Community.

5. 
   Comment by: Tom I at 3:15 pm, 7 January 2010
   

   Try CDs. Gateway wave I will give you a massive head start.

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