Meditation: The only introduction you’ll ever need. Christina Feldman
or painful inner experiences. This is natural. It is rare for anyone’s meditation to unfold in a predictable, linear manner. There will be valleys and peaks, highs and lows, times of delight and times of challenge.
The qualities of dedication and perseverance are essential principles that sustain us on our journey and keep us balanced in the midst of experiences that change in a way that is not always predictable or desired. In moments when we find ourselves despairing over a lack of progress or being assailed by inner storms of thought or feeling it is not time to resign or surrender to despair it is helpful to reflect upon our initial intentions and the vision that began us on our exploration. This should renew our intention to open to and be present with whatever difficulty is before us. Meditation is concerned with awakening, and awakening is an inclusive process – it embraces every aspect of our being and experience, the pleasing and the challenging. Don’t judge, don’t reject, don’t conclude – simply bring a calm, balanced attentiveness to everything that presents itself. The moments when our meditation introduces us to experiences of delight are not times to begin to consider retirement. The capacity to keep coming back and to sustain attention in the midst of highs and lows, the exhilarating and disappointing moments strengthens our inner steadiness and potential for dedication.
BEGINNING TO MEDITATE
Within the different schools of meditation you will find a range of suggestions about the optimal way to undertake a meditative training. These will range from the traditions that suggest withdrawing from the world into solitude to the traditions that suggest that the most effective way to meditate is in the midst of our daily lives with all their busyness and challenge. Despite these variations it is clear that for meditation to be meaningful and effective for us it must have the capacity to be integrated into the daily rhythms of our lives. Unless we choose a path of withdrawal or asceticism it is realistic to expect that our meditation will have the power to bring not only inner change, but also greater peace and clarity into the whole of our lives. Most of us do not come to meditation looking for a way to separate ourselves from the world even more, but to look for a way to be present in ourselves and in our families, work and play with greater wisdom and compassion.
The majority of meditative traditions will offer a path that embraces the full spectrum of our lives, suggesting the importance of times that are dedicated to a formal cultivation of a practice and the application of this practice on a moment to moment level in every circumstance. The process of transformation is not exclusively concerned with changing our consciousness, but equally with finding the skills to live with well-being, peace and understanding.
TIME
Considering the differences in our lifestyles and commitments it is not possible to prescribe what is the right amount of time to dedicate to meditation practice. The rhythm of our lives may allow us to take extended periods of time in more cloistered retreat settings that allow us undertake a dedicated exploration of a meditative discipline. It may also be that the level of our commitments allows only for a regular, daily practice and that our temperament inclines more towards a meditation practice that is developed and integrated on a daily level.
It is helpful to create a time in our day that is regularly dedicated to our formal meditation. When we wake in the morning or before going to bed at night are times that lend themselves well to a period of stillness and reflection. Making these periods of meditation into a reliable part of our daily routine is an invaluable asset in developing a path of practice. We may begin with fifteen-minute or half-hour periods. It is all worthwhile. It is helpful to approach these times with great care – they are not times for rehearsing our day or pondering upon what has been left undone. They are times for focus and dedication.
PLACE
Just as it is helpful to establish a regular time in our days for formal meditation, it is also helpful to create a space. It is not necessary to retreat to a cave or mountaintop in order to meditate but it is helpful to create a certain simplicity around us that reminds us of the importance of giving care to our inner landscape. It may be simply a corner of our bedroom that becomes a dedicated space. If possible, find a place that is somewhat secluded from excess noise and disturbance. It’s time to turn off the telephones and televisions and as much as possible create an external space of silence and calmness.
POSTURE
Before we ever begin to meditate most of us have been exposed to visual images of what meditation looks like in the form of Buddha statues and other religious images. Some traditions of meditation such as Zen will greatly emphasize the importance of adopting a particular posture whereas other traditions will downplay its significance. Whether you choose to sit in a full lotus position or in a chair there are a few simple guidelines that are helpful.
It is important that you feel at ease and relaxed within your posture. Your meditation will not be overly fruitful if it is spent struggling with excessive discomfort or tension in your body. Meditation is a process of sensitivity and befriending the moment and this begins with the relationship you have with your body. Experiment until you find a posture that you are able to sustain without forcing. It is helpful to sit with an upright back, whether this is on a cushion, on the floor or on a chair. Let your body relax, your eyes can either be closed or simply focused on the floor in front of you. Your body can express the quality of alertness and attentiveness you are seeking in your meditation.
Sitting postures appropriate for meditation
A TEACHER
Again, differing degrees of emphasis are given to the significance of having a teacher or guide within the variety of meditative traditions. A teacher will offer more than just instruction in technique or form, but will serve as a spiritual friend able to offer guidance and experience. Some meditators find it helpful to connect with a teacher on an ongoing basis and as our meditation deepens the support of someone who has travelled this path before us can be invaluable. However, a relationship with a teacher is not a prerequisite to cultivating a meditation practice. If you bring to your meditation practice the willingness to learn, to deepen in sensitivity and patience, and the commitment to developing attentiveness, you have everything you need to begin.
In the following chapters the major styles of meditation will be explained. Feel free to experiment with and explore any of them until you find a style you feel some rapport with.
Beginning to Meditate
1 Choose a regular time – morning, evening, or whenever you can rely upon not being interrupted.
2 Find a place – as secluded, simple and quiet as possible.
3 Choose a posture that is comfortable for you.
4 Set a minimum time for your meditation, whether it is 15, 30 or 45 minutes.
5 Check your body for any apparent areas of tension and consciously relax.
6 Take a few deep breaths.
7 Begin.
Within the variety of schools of meditation there is agreement upon the need to cultivate a strong basis of attentiveness or concentration for the development of any style of meditation. Some disciplines will develop concentration as their primary form of practice, whereas other styles will emphasize developing only enough concentration to serve as a foundation for insight, contemplation or devotion. The need to retrain our attention as an essential ingredient in transformation is the