The techniques of basic meditation
By Jimmy Henderson
There are a number of steps to effective meditation. The first step is to be seated comfortably in a private place, preferably with the lights dimmed. You can use soft, background music and incense to enhance the effect, if required. Try to relax your body until your mind is quiet and at peace. This relaxed state is essential for meditation.There are a number of methods to maintain this state of inner stillness.
Method 1. Breathing
Focus all your attention on your breathing whilst you are performing the relaxation exercise. This shifts your mind away from any thoughts.
Method 2. Using a mantra
It is also possible to ignore intrusive thoughts by calling on a mantra or holy name, repeating it over and over again in your mind until it is free of distractions.
Method 3. Focusing one’s attention on an object
Another method is to focus on an object such as a burning candle, religious image, icon or symbol and allow your mind to relax. Keeping one’s mind clear of intrusive thoughts
during meditation is more a process of ‘letting go’ rather than forcing your mind to be quiet.
It is also possible to ignore intrusive thoughts by calling on a mantra or holy name, repeating it over and over again in your mind until it is free of distractions.
Method 3. Focusing one’s attention on an object
Another method is to focus on an object such as a burning candle, religious image, icon or symbol and allow your mind to relax. Keeping one’s mind clear of intrusive thoughts
during meditation is more a process of ‘letting go’ rather than forcing your mind to be quiet.
You will need to
practice regularly to be able to maintain this quiet state of mind for any length of time. This should be practiced once a day for at least a week. You will know that you have achieved a measure of success when you are able to maintain a
still,clear mind for at least thirty seconds and feel more conscious and
perceptive.
Meditation is usually linked to an increased sensory awareness. Once you have achieved this state of relaxed mindfulness, try to move your focus away from your body, especially your hands and feet, until you are no longer consciously aware of them. If you feel stressed, you are trying too hard. Meditation is a very gentle process. Whilst in this state of quiet mindfulness and keeping your eyes closed, begin to slowly open your consciousness to your immediate surroundings. The way this is done, is to first shift your attention slowly to your sense of smell and try to detect scents, such as flowers or burning candles in the room.
Second, you should refocus your attention to your hearing and begin to listen more acutely for sounds in the room and outside (such as insect or animal sounds). Do not focus on your body or your sense of sight, as this will distract you. Now slowly release your focus on your normal senses (smell or hearing) and relax your mind completely. Continue to keep your eyes closed.
After a few seconds, re-open your awareness (without thinking) and try to become aware or receptive to any sensory cues (sensations, feelings or impressions) you may be sensing. This new state of ‘mindfulness’ can be likened to a combination of ‘listening’, ‘receptiveness’ and most importantly, ‘feeling’. The way you will know you have reached this state of mind is when you start to become conscious of sensations, feelings or impressions with which you are not familiar. Some of these impressions seem to be from inside the room, but others feel as if they are within you. At first they will not make any sense at all. This is fine. Interpreting the feelings only comes later on in the process. At this time, do not panic or doubt yourself. Simply and gratefully accept the new experiences that are being given to you.
When you have spent a few minutes in this state, slowly begin to activate your thoughts again and set an intention to exit slowly from the meditation. You can do this by slowly becoming aware of your body and breathing more deeply, feel your hands and feet, move them around and slowly open your eyes. Another way of disconnecting from a meditation is to count down from ten, and at different stages, and tell yourself that you are disconnecting. For example, ‘disconnecting, ten, nine, eight, disconnecting, seven, six, five, disconnecting, four, three, two, one’ -open your eyes.
Practice this regularly until you become familiar with the process above as well as the sensory cues that are presenting themselves to you. You will know that you have achieved a measure of success when you begin to feel at ease with these new experiences.
Meditation is usually linked to an increased sensory awareness. Once you have achieved this state of relaxed mindfulness, try to move your focus away from your body, especially your hands and feet, until you are no longer consciously aware of them. If you feel stressed, you are trying too hard. Meditation is a very gentle process. Whilst in this state of quiet mindfulness and keeping your eyes closed, begin to slowly open your consciousness to your immediate surroundings. The way this is done, is to first shift your attention slowly to your sense of smell and try to detect scents, such as flowers or burning candles in the room.
Second, you should refocus your attention to your hearing and begin to listen more acutely for sounds in the room and outside (such as insect or animal sounds). Do not focus on your body or your sense of sight, as this will distract you. Now slowly release your focus on your normal senses (smell or hearing) and relax your mind completely. Continue to keep your eyes closed.
After a few seconds, re-open your awareness (without thinking) and try to become aware or receptive to any sensory cues (sensations, feelings or impressions) you may be sensing. This new state of ‘mindfulness’ can be likened to a combination of ‘listening’, ‘receptiveness’ and most importantly, ‘feeling’. The way you will know you have reached this state of mind is when you start to become conscious of sensations, feelings or impressions with which you are not familiar. Some of these impressions seem to be from inside the room, but others feel as if they are within you. At first they will not make any sense at all. This is fine. Interpreting the feelings only comes later on in the process. At this time, do not panic or doubt yourself. Simply and gratefully accept the new experiences that are being given to you.
When you have spent a few minutes in this state, slowly begin to activate your thoughts again and set an intention to exit slowly from the meditation. You can do this by slowly becoming aware of your body and breathing more deeply, feel your hands and feet, move them around and slowly open your eyes. Another way of disconnecting from a meditation is to count down from ten, and at different stages, and tell yourself that you are disconnecting. For example, ‘disconnecting, ten, nine, eight, disconnecting, seven, six, five, disconnecting, four, three, two, one’ -open your eyes.
Practice this regularly until you become familiar with the process above as well as the sensory cues that are presenting themselves to you. You will know that you have achieved a measure of success when you begin to feel at ease with these new experiences.
Jimmy
Henderson is a metaphysical teacher and the author of a number of books and
articles on inner self-development. He has an Honours degree in philosophy
(metaphysics) and a Masters degree in Psychology. He is also a Metavarsity
facilitator and based in Durban
are available on Amazon.com and can also be ordered via his website
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