Beginner's
Meditation
by Catherine
Sutton
The purpose of meditation is to
slow down so that we can see clearly into the nature of the mind, making it
possible for us to become fully present in each moment, to gain understanding of
the way things truly are. It can give rise to the deep sense of calm that comes
from really knowing something for yourself. In order to have peace of mind, we
need to discover what is preventing us from accessing our inner peace. An
uncontrolled mind can never find peace and satisfaction. Besides all the noise
in our conscious minds, we also have a lot of confusion and noise in the
unconscious mind. In order to create space in the mind we have to start right
here.
Meditation encourages:
• our ability to focus
• calmness and
equanimity
• awareness
• insight into what is going on
inside us
Meditation can be difficult for
beginners because it is in complete contrast to how we normally conduct our
daily lives. Many meditation techniques have a similar approach — they encourage
you to focus on something specific such as the breath, a candle, or a mantra
(called objects of meditation). Whatever arises in the mind or body, the
intention is to remain focused on the object of meditation. Thoughts will arise
in the mind and sensations in the body, but rather than getting caught up with
these distractions, the idea is merely to observe them, not commenting, and
return to the object of meditation. In time, it is possible to become a passive
observer of all the feelings and sensations that come and go — not attaching to
them — which creates a calm acceptance of the way things are.
Learning to
Meditate
Set aside a time to meditate when
you know you are not rushing to do something, so that you can give your full
attention to it.
1. Use a posture that will allow
your back to be straight without strain. This can be in a straight-backed chair
or in a cross-legged position on the floor. Make sure that you are
comfortable.
2. Allow your eyes to
close.
3. Gather your attention and move
it slowly down through your body, starting at your head, making sure that there
is a sense of calm and relaxation as you go. If you notice areas of physical
tension, try to let them go as you exhale.
4. Allow your thoughts, ideas,
and memories to drift in and out of the mind without following them.
5. Focus your attention on the
breath, and allow it to come from your lower abdomen. Notice the rise and fall
of the abdomen as the breath comes in and goes out. Focus your mind on the
sensation of the breath, on the movement of the abdomen, and see how difficult
it is to keep your attention on this simple process. As soon as you notice that
your mind has wandered, return your attention to the breath and the movement of
the abdomen, using the words “in and out” or “rising and falling” as the breath
comes in and goes out — this can help focus the attention more
sharply.
This whole process develops
mindfulness, patience, and insightful understanding. At times. when meditating.
you may feel sleepy or bored. When this happens, put more effort into your
posture and the bodily sensations. With regular practice, you will begin to see
your attitudes more clearly and will come to know what is useful for you and
what is creating difficulties in your life. You will also begin to see how the
mind habitually reacts to situations and how habits can stifle progress. Try to
put aside fifteen to twenty minutes each day to meditate. If you do so for only
five or ten minutes, the mind has hardly had time to slow down before you wind
it up again.
The mind is like a pond full of
water: if you stir up the water it looks muddy, cloudy, and opaque; likewise,
because we are constantly agitating it, the mind becomes cloudy and busy. If you
take a glass of muddy water from the pond and let it rest on a window ledge for
twenty minutes, the silt will sink to the bottom, leaving clear water. In the
same way, if you sit for twenty minutes without agitating the mind, your
thoughts will slow down, and some clarity will emerge.
 This article was excerpted with permission from:
"Discover Shiatsu" by Catherine Sutton.
Published by Ulysses Press.
Ulysses Press/Seastone
Books are available at bookstores throughout the US, Canada, and the UK, or can
be ordered directly from Ulysses Press by calling 800-377-2542, faxing
510-601-8307, or writing to Ulysses Press, PO Box 3440, Berkeley, CA 94703,
email
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Their website is http://www.ulyssespress.com
Info/Order
this book
About The
Author
Catherine Sutton runs a private shiatsu
clinic in Dublin, Ireland. This article was excerpted with permission from
"Discover Shiatsu" published by Ulysses Press. Ulysses Press/Seastone
Books are available at bookstores throughout the US, Canada, and the UK, or can
be ordered directly from Ulysses Press by calling 800-377-2542, faxing
510-601-8307, or writing to Ulysses Press, PO Box 3440, Berkeley, CA 94703,
email
This e-mail address is being protected from spam bots, you need JavaScript enabled to view it
Their website is http://www.ulyssespress.com
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