A form of meditation, that some may already be familiar with, is 'counting sheep' to try to get to sleep. When we try to visualise sheep leaping over a gate in the field it may soon become obvious that suddenly we're thinking about something else and have been for a while without even realising it, we might not have even noticed when we actually slipped into another thought. This can demonstrate how untamed the mind, how our focus and concentration can so easily stray and how little control we may have over our thoughts.
Beginning to Meditate
When you first begin the most important thing is to be relaxed, initially just find a position that is comfortable for you, whether it's sitting upright in a chair with your feet on the floor, cross legged on a bean bag, or lying down somewhere. Try to find somewhere where you won’t be disturbed. Light some incense if you want to. Do what you feel you want to do, do what you feel guided to do; if you experience a moment of inspiration go with it. I couldn’t do visualisation meditations initially, because I was blocked, whereas I felt more comfortable with Insight (or Mindful) Meditation’, where the flow of thoughts that come into the mind are watched. Some people work very well with guided meditation CDs and there are many of these on the market. Other people find that simply focusing on a piece of music that they like is relaxing, it doesn’t even necessarily have to be classical music or music composed specifically for meditation or relaxation. You know how you feel, so trust that. Work with yourSelf!
If you don’t feel like meditating, don’t force yourself to do it just because you think you should, go with how you feel ~ pay attention to your feelings, at some point you may naturally feel when you are ready to, that you want to cultivate a more disciplined meditative practice.
Concentrative Meditation
This involves focusing on something specific, such as counting the breath, malla beads, prayer beads, a candle, a flower, a mandala (click on picture right for larger picture of Universal Heart Mandala), a word or mantra, or a specific subject or issue that we would like to contemplate.
As we focus on the specific item or thought, we consciously try to clear the mind of creeping thoughts, acknowledging them then gently pushing them away. This is where we really begin to gain control of the mind and thus we can understand from this how we can create our own realities by the thoughts that we chose.
“Remember, all the answers you need are inside of you; you only have to become quiet enough to hear them.”
Debbie Ford
words and pictures copyright Emma Sims 2009 ©
The subject of meditation can be quite confusing in that there seem to be many different types of meditation, such as transcendental, Buddhist, biblical, walking, chanting or mantra meditations, sound meditation, technology induced meditation etc etc. Perhaps we are drawn to the meditations that are most suited to us for that part of our journey and that’s part of trusting ourselves, instead of asking someone else. This is one of the wonderful things about meditation, we find our own answers! There is less of a need to go to others for readings or advice when we find the answers within - this is self-empowerment. Broadly speaking, meditation falls into two categories, mindful meditation and concentrative.
“Remember one thing: meditation means awareness.
Whatsoever you do with awareness is meditation.
Action is not the question, but the quality that you bring to your action.
Walking can be a meditation if you walk alertly.
Sitting can be a meditation if you sit alertly.
Listening to the birds can be a meditation if you listen with awareness.
Just listening to the inner noise of your mind can be a meditation
if you remain alert and watchful.”
Whatsoever you do with awareness is meditation.
Action is not the question, but the quality that you bring to your action.
Walking can be a meditation if you walk alertly.
Sitting can be a meditation if you sit alertly.
Listening to the birds can be a meditation if you listen with awareness.
Just listening to the inner noise of your mind can be a meditation
if you remain alert and watchful.”
Osho
