Meditation
[ Home ] [ Up ] [ Editorial ] [ Runes ] [ Meditation ] [ Invocation ] [ Sound/Light ] [ Verses ] [ Indian Prayer ] [ Florida ] [ Book Review ] [ Continuum ] [ I Wish ]

www.geocities.com/SunsetStrip/Lounge/6158/

     In today's society, too many people see meditation as either a bunch of hokey, ninja-movie nonsense or a skill used only after years of diligent training and sacrifice. Well, I say screw that. Meditation is a skill we are all born with and then forget as we grow up with TV and public education (both of which effectively brain-wash children).

     The ultimate aim of this page is to teach you to utilize your mind in a more effective and efficient manner through the use of various meditation techniques. I do not preach the effectiveness of one form of meditation over another (too many people bitch about that already.). So my techniques are taken from many styles and traditions. As for myself, I have learned my meditation skills through the study of Shaolin Kung Fu, Tae Kwon Do, and through personal research and study in the area. I cannot claim to have the expertise in this area that, say, a Zen master would have. But maybe I can teach you some basic skills and get you moving in the right direction.

Part 1. Preparing Yourself

In order to more easily enter and control a meditative state, it is necessary to first train your mind and senses to prepare them for the experience. Many people are able to easily jump right into basic meditation practices (especially children). But many people have serious problems with concentration and visualization. The following exercises should help to develop these skills. They may seem a far cry from sitting in deep meditation and solving all of our problems, but you've got to crawl before you walk (sorry about that wretched cliché. I'll try not to let it happen again.).

Observation-   Many of us skate through life never really noticing anything we don't have to. The richness of sensory input all around us goes completely unnoticed until it offends or pleases us into noticing. Try walking down the street without the dog or kids or any other distractions. As you walk, notice things around you. Purposefully seek out mundane things to look at. Notice colors, textures, and try to absorb as much detail as you can. Do not limit this exercise to sight alone. Notice the ambient noise around you. Try and distinguish what caused each separate sound. Do the same with smell, touch, even taste (next time you eat, try to really taste what you're eating, even if it's not a gourmet meal.). Also, focus your attention inward. Notice how things feel such as the sensation of warm and cool in various parts of your body. Spend as much time as possible simply observing the details around you and interpreting them. You'll find that this alone can bring on a sense of calm and appreciation that you've never experienced.

Active Visualization-   If you are an adult, chances are you're not nearly as good at this as you used to be. When we are children, we "pretend" constantly. For this reason kids are inherently skilled at imagining and visualizing. For adults, we've got to start basic. Try sitting comfortably, away from distractions, and closing your eyes. Now visualize a simple two-dimensional shape. Try a square or circle. Try to picture it as vividly as possible in your mind. (if you're having trouble, stare at a picture of one for several minutes first.) Once you can do this consistently and hold the image for as long as you want, try manipulating the shape in your mind's eye. Turn the square into a circle and back. Now turn it around. Change it size, and so on. Now find a small, ordinary object (brush, ball, vase, whatever.). Spend several minutes observing the object. Look at it from various different angles. Note it's color and any patterns on it. Now close your eyes and visualize the object. At first you may get just a glimmer, but practice and keep concentrating. Soon you should be able to see the object in your mind's eye, turn it around, change it's size, etc.

Passive Visualization- Now try using your visualization and attention skills to see something in your mind's eye. Try to eliminate any preconceived notions of what you'll visualize. It needn't be anything at all, as long as there's a picture in your head. Approach the experience with a sense of curiosity. It may take some practice. But eventually, you'll be able to allow your subconscious to place an image into your conscious mind without any prior idea of what it will be. A similar exercise is to stare at clouds, cracks in a wall, or similarly abstract designs and look for familiar images in them.

Awareness and Control- Lay down in bed or on the floor with no distractions. Close your eyes and notice how you feel. Consciously scan through your body, searching for various sensations. Sense how long your arms and legs are. Notice hot and cold sensations in your body. Also look for areas of muscular tension or relaxation. Now try to control them. Experiment with warming you hands or feet simply by focusing on the effect. Seek out areas of tension and relax the muscles in that area. Imagine your body expanding or shrinking. Focus on the sensations that this causes. It can be highly entertaining, but don't get distracted. (This exercise has a tendency to cause a natural sense of euphoria. Don't be alarmed. It's like drugs, but it's actually very good for you.)

Balance- Stand in a natural, comfortable position (but don't slouch.). Close you eyes and begin to slowly rock back and forth very slightly. Search for your body's center of gravity. Look the point at which your body doesn't naturally fall forward or back. Now repeat this process from side to side. Make your movements more and more subtle until you are perfectly in balance. Now notice exactly how this feels. Note the feeling well and try to achieve it at various points throughout your day (sitting at a desk, walking, waiting in line, etc.).

There are many different types of meditation. I could never possibly begin to explain them all here. However, there are a few types that I have found fairly easy to use and quite useful.

Breathing Meditation- I often use this to calm down and focus on what I'm doing. If you find yourself distracted, on-edge, or just generally uncomfortable, it is often very helpful to spend a few moments refocusing your mind. The rest of you will then follow, quickly. Sit or lay in a comfortable position. Just make sure that your breathing is not at all restricted. Close your eyes and breath deeply. Do not force it, but let your body find a natural, complete breathing pattern. Focus on the air coming in and going out. As you inhale, picture and try to feel the air rising up into your head, then going down all the way to the pit of your stomach. As you exhale, simply release the air and let it flow out of you naturally. Keep doing this as you relax your body. Some people find it easier to concentrate if they count breaths. If this helps, do it. Soon you should find yourself totally relaxed and you should be easily focusing on nothing but your own breathing. From this point you can easily focus yourself on your task, relax any anxieties, or simply put yourself to sleep. (I myself am an insomniac. I can use this technique to put myself to sleep REALLY fast.)

Mind/Body Meditation 1. - If you suffer from chronic pain, soreness, fatigue, or stress, this can be an incredibly useful technique. Lay comfortably in bed or on the floor. Close your eyes and scan through your body. Notice tension and relax it. Begin to notice and concentrate on your heartbeat. Pay close attention to it and experiment with controlling the speed of your pulse. Now experiment some more with warming your hands, your forehead, then your whole body. Over time you will gain control over many of your body's "automatic" functions. The reaction of pain falls within this category. Once you feel fairly confident with altering you heart-rate, respiration, and warmth of extremities, go on to section three and experiment with controlling pain and soreness. Remember though, that pain is your bodies way of saying "HEY! There's something' wrong here!" If you are experiencing an inexplicable or recurring pain or soreness, go see a doctor.

Mind/Body Meditation 2. - This exercise is aimed at martial artists. Relax and find your balance as in part 1. Then open your eyes and begin to very slowly perform one of your forms (kata). Make each movement slow and deliberate, focusing on body positioning. It should feel and look very much like Tai Chi. As you practice, visualize an energy rising through your legs, into your hips and outward into each attack and defense. Feel this energy flowing naturally through you. Do not try to control this energy, as it is only following a natural course. Concentrate instead on developing the sensation of it. (this is a very frustrating part of your practice.)

[ Back ] [ Home ] [ Up ] [ Next ]