PREPARATIONS FOR MEDITATION
- Things you can do to help find peace of mind.
Introduction.
The following article outlines a number of factors which will be of assistance to someone interested in meditation. The need for complete mental rest, which meditation brings, is being discovered by an increasing number of people.
For most people the mind is constantly working, when we wake it moves between this thought and that, when we sleep the body rests but the mind still wanders as we dream. In modern life our senses are bombarded with stimulus which keeps the mind active. The mind is a durable instrument, and it needs to be, but when it becomes overworked it sends out signals that all is not well. Many people suffer from neurosis, unable to slow down the flood of thoughts and feelings coming from parts of the mind, and other forms of mental stress and illness. There is a strong correlation between the deterioration of physical health and this mental pressure. So prevailant in society are psychosomatic ailments such as heart disease, stomach ulcers, eating disorders. Psychiatrists believe at least 70% of all illness starts in the mind, and this is a conservative estimate. If we look after the mind the body will stay in better condition.
Most people only use a fraction of their minds potential, Einstein believed in everyday life only about 10% of its capacity is used. Contributing towards this low peformance is the mis-use and overstimulation of the mind. We would not expect our muscles to remain strong if we didn’t use them properly, and the same is true for the mind. It must be exercised in a correct manner, in its natural condition, for its potential to be realised. If our muscles were in constant use they would soon fatigue and work at a low level of their potential, yet this is what people do to their minds. In modern life there is little rest for the mind. So much time is spent working to satisfy basic needs and the pull of our senses and desires. In our leisure time the mind does not get complete rest, what often occurs is that an activity of lower intensity replaces our regular work. So many leisure activities actually overstimulate the senses leading to more irritation not relaxation. Therefore it is no suprise that so many people suffer from stress and psychosomatic disease.
The ancient sages recognised the minds tendency to constantly jump about and the resulting disease this brought about, so they divised a system that would allow the waves of the mind to be stilled. They discovered that when this was achieved higher faculties of the mind, higher levels of consciousness, could be reached which enabled them a greater degree of control over their lives. A more subtle world opened up to them beyond the reach of the normal individual whose mind was too unsettled. Through a process of looking within amazing discoveries were realised, and a number of methods were established to connect with these higher states.
The methods of the ancient sages reached the western world in the last century. Great Indian teachers have travelled here since, Swami Vivekananda, Paramahansa Yogananda, Maharishi Mahesh Yogi, all have contributed to the growing understanding of the ancient methods which are arguably more needed now than they ever have been due to disharmony and dis-ease prevailant in so many lives. The most popular method which gives complete rest to the mind is meditation. There are many different types of meditation, but strictly speaking meditation is a continuous flow of consciousness upon our true nature, our higher Self, or soul. Meditation is our natural state of simply "being" where the thought process is transcended and body consciousness is gone. The waves of the mind are stilled and like the reflection of the sun in a calm lake we are able to perceive the glorious soul in the lake of our mind.
Before we can reach this meditative state there are a number of preparations which will bring greater success to the aspiring meditator.
Determination.
Nothing can be achieved without the extension of our will or suggestion. The strength of suggestion has a direct effect on the success of the task at hand. Weak suggestion gives weak results, fair suggestion gives fair results, but resolute suggestion will bring perfect results. The sincerity of your attitude towards practising meditation is the single most important factor in your likely success. There is a verse which states: ask and it will be given to you; seek and you shall find; knock and it shall be opened to you.
There can be no substitute for determined yearning for truth, no-one can make you realise your true nature, it is up to you. Do not become dismayed if you lack a cast-iron will, or a deep yearning for truth. Even a small spiritual effort will sow the seeds for future success. Do not feel you are alone in your struggle for understanding, countless truth seekers have been before you and have left behind a fantastic legacy of literature to guide and inspire us when we are ready to hear their wisdom, for when the pupil is ready the teacher is found. Most importantly it should be remembered that God or Supreme Consciousness helps those who help themselves. Therefore have determination but don’t worry if you are lacking in some aspects, help will come for the sincere aspirant.
Confidence.
The goal of meditation is a lofty one, and when beginning many people become dis-heartened if they cannot meditate right away. It is importanat to keep a confident frame of mind when practising, and whilst meditation requires no faith or belief for its attainment, there is much to be said for the power of positive thinking.
The sages and saints throughout history who have achieved Self-realisation were no different than you are now, a soul residing in a body, a drop of pure consciousness from the eternal ocean. What they did was to transcend the limited body and ego consciousness, return to the source of their being, and there discover the soul-kingdom. Remember you can achieve what anyone else has done. You can realise your nature as ever present existence, consciousness, bliss.
Regularity.
It is important to meditate regularly even if progress is slow to begin with. The aim of this is to develop meditation into a habit, and habits are formed by repeated activity. Many tasks are completed with little effort having become "second nature" to us. Regular practise of meditation will allow a meditatative state to be attained at will, having become part of our being.
Habits can be constructive or destructive in nature, the process of meditation aims to remove the harmful habits we have developed and replace them with positive ones. A major factor in enforcing a habit to the mind is regularity. If one looks at the example of smoking, it is noticeable that most smokers are quite regular in their habit. Every time a cigarette is smoked it reinforces the pattern in the mind, turning it from an action into a habit. In meditation we seek to take advantage of our habit forming tendencies but direct them to be constructive. Just as regular smoking turns us into a smoker it becoming "second nature", so regular meditation turns us into a meditator. With regularity of practise the positive qualities experienced in meditation will permeate throughout our entire day.
Time Of Day.
People who wake up at the same time every morning become able to do so without an alarm clock. The habit of waking at this time sets off an inner alarm clock. Similarly, people who have meals at set times develop into a pattern becoming hungry at these times. The stereotype of a husband complaining because his dinner is not on the table at precisely the normal time stems from the regularity and habit of the practise. Success in meditation is helped by using the same psychology as the person who wakes or eats at the same time, by choosing a time for meditation every day and sticking to it.
At first when we try to still the mind and meditate it behaves like a group of wild horses, moving where it wants to pulling you this way and that. The volume of thoughts that race across the mind is incredible, past memories, future aspirations, anything preventing you remaining in the present and giving you a chance of reaching meditation. The mind will chatter on, but with repeated practise, the wild horses will start to realise who their master is. After months of meditating at the same time every day, the mind becomes conditioned to enter a peaceful state at this time.
The ancient sages recognised the importance of regular meditation and discovered four auspicious times for practise. The first is before sunrise, a particularly quiet time before the world has woken. Many people find morning meditation provides a wonderful start to the day energising them with positive thoughts that can be carried throughout the day. The second time is noon when many have a break for lunch, and in warm countries for devotion and meditation as the mid-day heat keeps people from activity. The third time is at sunset, again taking advantage of the changing cycle of day and night with the peace that this brings throughout the world. The fourth time is mid-night, when the world is at rest from the days activity. It is recommended to try to find at least one of these times to practise meditation increasing the regularity when possible. If any of these times is not convenient then pick a time that is suitable and stick to it. People find the time to eat regularly, attend to personal needs, to work and sleep. Many people say "I would like to meditate but I don’t have time" yet this is not a valid excuse. By giving the mind complete rest you will develop greater efficiency in other tasks, because of this people who meditate find they have more time for other tasks. With 24 hours in each day some time can be made for meditation. After regular practise when the wonderful benefits of meditation are felt the time spent meditating will become the most important part of your day.
Location.
The rooms of a house have different functions. Usually people cook in the kitchen, sleep in the bedroom, eat in the dinning room, and relax in the lounge. At school children are encouraged to sit at desks to work. These associations bring about the development of psychological patterns. If interested in the subject the child will develop an attitude to work when seated at the desk. When we go to the kitchen in our houses we have an association with food. The mind has a process called "recall" which develops these associations. If we step out of these patterns peculiar results arise. For example, it would be not seem right to eat or sleep in the bathroom as we associate different functions with this room. It is possible to meditate anywhere, but when a beginner it is useful to take advantage of these psychological associations and choose a specific location for meditation. Ideally this would be a room that is used solely for meditation, if you do not have the space for this use a corner of a room and keep this space solely for when you are going to meditate there. It is advisable to keep the area clean, if you wish decorate it with flowers, pictures of a divine image or anything which you find spiritual. Some people find that burning incense or other scent when they meditate helps them develop into the habit of a meditative state.
As well as the benefits of psychological association with a set location the ancient sages discovered that the vibrations the mind gives out when meditating remain in the place where the spiritual practise has taken place. By visiting certain sites it is possible to detect a "vibe" that lingers in the place. Some temples and churches, and sacred sites such as Glastonbury Tor and Aires rock have a strong atmosphere that is spiritually uplifting. The vibrations that have been omitted over thousands of years remain to uplift peoples minds in the present day. By sticking to one place for your meditation practise you can take advantage of this principle. Develop positive vibrations there, and keep that space for meditation only, this will make it easier to reach state of meditation whenever you practise there.
With more experience you will find you can meditate anywhere, but to begin with it is extremely helpful to be free from external disturbances. Put a note on the door, take the phone of the hook, or go somewhere you will not be bothered. If you cannot escape from external noise, it may help to play some relaxing music and have that as a background rather than the noise. It helps to be free from the thought of disturbance, as well as from disturbance itself. It is partly this reason why many people have great success meditating outdoors. Scenes of natural beauty away from the stresses of the world allow us to relax into our environment, aiding the process of meditation enormously.
Environment.
I have already mentioned the importance of location to success in meditation. This point concerns the environment you live in and your attitude towards this environment. It is not easy to cultivate and maintain positive thoughts when those around you are engrossed in sensual pleasure and vices. If you are not making significant progress in meditation it is wise to examine your environment. Of significance to this are the people you associate with. Without realising it we are strongly influenced by those around us, and if certain people bring you down then do not mix with them. Whilst this may seem cold, no-one benefits if you feel worse from such association. Try to find people with a more positive outlook who bring out your best qualities. You will discover that as you grow spiritually people of a like mind will appear. An important law to realise is that our internal condition affects our external view of the world, what is within so is without. Supreme Nature is guiding each of us on our paths back to the Infinite, though we may not always realise this. A child weeps because it must have an operation, but the parents agree to it because it will save the child. We are put in situations, in a particular environment, because within it are the lessons we need to learn to realise our real nature. Try to develop an attitude of not seeing obstacles but opportunities. View the world as a drama, in which we are playing a part so we can learn and grow. Live in the world but be not of the world, and you will begin to see your environment and life as an opportunity for development, not a reason for suffering.
The Inner Battle.
In meditation we are aiming to transcend the limits of body consciousness and the ego, to experience the freedom of the soul. The steps outlined by the sage Patanjali ( See "Further Yoga" ) provide the step-by-step guide to reaching this state, likened to viewing the sun in the clear sky of consciousness when the thought-clouds have passed. Here, I wish to identify some of the problems usually encountered in practising meditation and how they can be overcome.
The first obstacle to be aware of is the pull of our physical senses as they try to attach our mind onto something in the external world. We must resist the need for sense stimulation, withdraw our senses, and turn the mind inward where the soul-kingdom awaits. The five senses have been portrayed as five horses pulling the chariot-mind where they wish. Determination and regular practise will bring them under control, as the senses exist for us rather than us existing for the senses.
The second obstacle is the chatter of the ego, which sends all manner of thoughts into our mind to try to keep us occupied. The ego is our superficial self which relies on mental activity for its survival, it continuously strives for analysis and judgement over every thought or feeling experienced. The record of our past experiences, habits, and tendencies stored by the mind forms the basis for our thoughts. When we begin to meditate a multitude of thoughts may spill into the mind. One negative thought can lead to a multitude of others and can easily disrupt our progress, striking a blow to our enthusiasm, after which many people conclude they are not suited to meditation and give up. The ego is transcended in the meditative state, it dies, so to protect its position it will bombard your mind with thoughts hoping you will remain attached to its desires. There are a number of methods to combat the chattering ego. Pick a method that suits you and stick at it !
Become The Observer.
When thoughts or feelings arise in your mind remain detached to them. Imagine they are nothing more than clouds floating in the sky. Watch them, don’t try to rationalise or judge them - that is what the ego wants. Become a witness to the entire mental process. Observe rather than analyse, let the mind race if it wants. If you continue to be the witness rather than the agent of your mental process you will observe the thoughts and feelings passing by beginning to slow down. Gaps will appear between one thought passing and another one arising, a period of "no-mind", a glimpse of the clear blue sky behind the clouds, a moment of meditation.
Awareness Through Activity.
An interesting paradox exists in the mind. When we try to still the mind all sorts of crazy thoughts arrive, you would think you were mad to have such thoughts, such restlessness inside. We may be still physically but internally there is craziness. The paradox is that to create inner stillness it may be necessary to be crazy externally. I do not mean crazy as in antisocial behaviour, rather a process of catharsis, of throwing out the neurosis of the ego. In cultures since time immemorial there have been groups and individuals who have been self-expressive to the point some called them mad. Shamanic dancing, whirling dervishes, chanting, tribal drumming, to modern clubbing and raves, the benefits of such activity is the immersion in the totality of the experience. There is no room for ego, for thoughts to arise, full awareness is on the activity at hand. Beyond the activity, is the one watching, the observer. When we realise we are the watcher, the observer, we enter meditation. In this state we simply are. To reach this state choose an activity: walking, singing, dancing, listening to music, the activity itself doesn’t matter, what is crucial is that you devote yourself completely to it. Become immersed in the activity, become aware, and you will find the mind is becoming purified and you will be able to enter meditation.
Who Am I ?
A technique used by the Zen tradition to transcend the ego was to put in the mind a question which the ego could not comprehend. After repeated exposure to the unanswerable the ego "gives up" and a transcendental state is reached. Some of the most popular of these so-called Koans are: If a tree falls in a forest and no-one is around does it make a sound? What is the sound of one hand clapping ? A technique similar to the Koans was re-established in the early part of this century by the Saint Ramana Maharishi. The technique is known as Vichara, the inquiry Who Am I ? Ramana Maharishi saw people clinging to a limited body consciousness ruled by the ego, and how so many were lacking meditative experience revealing the finer qualities of the soul. He reached enlightenment by repeatedly asking himself Who Am I ? By rejecting anything of a temporary nature, such as the body and senses, the inquiry cuts through the ego - as all the ego represents is temporary, your status, job, appearance, etc. Answer any thought or feeling that arises by asking Who Am I ? When meditating repeat the inquiry until the mind is silenced and pure awareness remains.
Watching The Breath.
The most natural thing in the world is to breathe. The natural flow of the breathing cycle makes it a wonderful object for meditation. The Buddha taught this meditation, called Vipassana, 2,500 years ago and it has experienced a return in popularity this century. The method is to focus the consciousness upon the regular, deep, cycle of breathing. Breath joins the soul to this life, through observation into the process of breathing an insight is gained into life itself. Do not be forcefull, rather watchfull, as you observe the rthym of life enter and leave your lungs. Our breathing rate is directly linked to our emotional state, so a steady, deep rthym will establish a calm state of mind. The focus of the breath also provides a diversion away from the myrad of thoughts and feelings keeping you clinging to the limitations of body and ego consciousness.
Mantra.
The popular Transcendental Meditation ( T.M.) as taught by Maharishi Mahesh Yogi used mantra to transcend everyday ego-consciousness. A mantra is a word or words which when repeated enables one to go beyond the mind. The origins of this form of meditation goes back millennia. The ancient sages in high states of consciousness heard these words, and taught them to there followers. A mantra has its own vibrational potency which sends suggestions from the conscious to the subconscious mind, its repetition either verbally or silently can have profound effects in purifying the mind. A mantra can be seen as a pole reaching up to higher levels of consciousness. The mind is like a monkey constantly jumping from thought to thought. Repetition of the mantra allows the monkey to grab onto the pole and climb above its normal existence to a transcendental state of being.
A good mantra to focus on is "OM Shanti" which means "I am a peaceful soul." It gives the mind a focus of concentration and develops one’s knowledge that indeed a peaceful soul is what you are. If other thoughts arise, try to remain detached to them and return your consciousness to the mantra.
Assert The Positive To Remove The Negative.
We all have an amount of neurosis inside which can spill out at any moment. The law of karma, or cause and effect, indicates how we must experience the fruit of past action. The experiences and habits of the past haunt many people but they are in the past, now is a new day. Forgive your past sins and remember past karma is destroyed by soul wisdom.
However, when we meditate the mind is often disturbed as the tendencies of the past - the passions, impulses, greeds, and desires - return. It is necessary for us to face up to our weaknesses but we should not become obsessed with them otherwise they can develop into a complex and bring more trouble than they gave initially. The more one dwells upon a mental condition the stronger it becomes. When confronted by negative thoughts or tendencies acknowledge their presence but then enter a positive thought in the mind. Then lift the thought by degrees to a higher consciousness. By facing the problem in this way the mind is gently lifted from a lower state to a higher one. Any serious faults that you have are only present because you have lent support to them in the past by thinking or indulging in them. When you remove the support, the fault will fall away also. The most effective way of doing this is to assert the positive, remember your divine nature as a soul, and view negativity as a tarnish that is now being washed away.
Conclusion.
In this short piece it has been my intention to show the importance of giving the mind complete rest so that we can minimise dis-ease, and experience the joy of meditation. If you have a determined, sincere attitude you will succeed in meditation practise. Remember to find a regular time of the day to practise, start with around 20 minutes of practise and increase the time and regularity if you can. If you can have a special location for your practise this will help focus the mind, but if not take advantage of any quiet moments you have, and visit scenes of natural beauty or other sacred sites to help tune the mind to a meditative state. Look upon life as a voyage of discovery, and become aware of your environment and company. Follow one of the meditation practises to overcome the obstacles preventing success and you will surely reach the goal.
Meditation provides the most fascinating and rewarding journey to the soul-kingdom that awaits all who are determined to reach it. Nothing can be easier to just be what you really are. Meditation allows us to transcend the limits of body and ego, to see beyond the temporary and false to the eternal joy within.
Best wishes for your peace and success in meditation.