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FAQ: How Do I Meditate?
Old 07-20-2004, 03:15 AM   #1
Rin Daemoko
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Default FAQ: How Do I Meditate?

Rin:Meditation is one of those techniques that you will probably
use all of your natural life. In fact, you've probably meditated
without even realizing it! Meditation is the art of concentration.



Concentrate on one thing, and let everything else fall away.
Breathing, sitting, standing, walking; an issue, an idea, an
image ... you can meditate on anything.



You can find a lot of Meditation techniques here from Buddhanet
which will give you the Buddhist approach to meditation.
You do not have to be a Buddhist to meditate, I should point
out.



We who live in the Western Culture have been swept up in
a very fast-paced world. Recently there has been a counter-
movement to this cult of speed. Slowing down through
relaxation and meditation.


~Here is a basic method~

Sit or lie down in a relaxed position. Begin breathing naturally.
You'll probably find your chest rising and falling. Instead, try to
shift this to your stomach. Let your stomach rise and fall; this is
how you used to breath when you were very young. It is very
natural.



Focus on the breathing. The sensation of in and out. When you
exhale, feel the breath dissolve, and notice how your immediate
instinct afterwards is to inhale. Do not force your breath. Relax.
Smile.



Be aware of your breath. Thoughts will rise up in your mind. Do not
push them down, just let them float by. They are thoughts, that is
all. Regard them as a bubble on a swiftly-flowing river. Let them
go. Return to your breathing.



Don't do anything else. Just let go. Just for a moment.

~~~~

MoonShadow:I find meditation to be very relaxing and calming.

Thanks for the tips!

~~~~

SeaGoddess: The tips you give Rin are beautifully put.

~~~~

Paulo: Hey,

When I first learned Meditation thru Rosicrucian, I didn't learned much on how it was properly done.

I thought that I had to follow all those deep breathing exercises taught by AMORC, and I know meditation.

Then I learned the proper meditation, the scientific way through "SILVA METHOD or SILVA MIND CONTROL" by Jose Silva.
The SIlVA techniques made or taught me how to goto the "ALPHA LEVEL" which is the Best way to MEditate.


Becoz it synchronized your Right Brain & Left Brain into one.
And everyday, I have used the SILVA techniques to either relax myself or visually do my prayers, protection mantra's and do Positive Creative Visualization.


~~~~

Caedo: Another point of view is Osho's
He believes meditation as not the art of concentrating on something but on un-focusing or de-focusing from everything. The idea is that since we're born we've been taught how to concentrate our attention. This conditioning is not wrong, but it should be voluntarily activated. Meditation is the ability to drop it.


This cannot be achieved by trying to do something but doing nothing. Trying to do nothing he deems an impossible task for a beginner, because to try is to make an effort and meditation is not about effort but about doing nothing (no, vegging in front of the TV is not meditating... I thought that too ).

One of the methods is chaotic meditation. In this method, you basically saturate your concentration by breathing erratically, moving and dancing and tiring yourself physically and only when you can saturate your own concentration and tense yourself to the limit your own body will relax. That point in which Osho calls "the jump" is the actual meditation. The previous exercises are just tricks for your body and mind to be fooled into the last stage.
It's very interesting. Some people will draw parallels to the state of gnosis, but I think it's worth looking into.

~~~~

buddha: you can find good meditations ondiamond way buddhism also if you like...

~~~~

Son of mr. gordo: Meditation can be broken down into either object oriented or formless meditations. Both look to achieve the same end result regarding the direct perception of emptiness. It should be noted that holotropic type meditation can be extremely dangerous when not performed under the guidance of a qualified instructor.

Here are my core meditation links for beginners:


http://www.dogensangha.org.uk/IBPZ.html

http://www.dogensangha.org/video.htm

http://www.dhamma.org/

http://www.vri.dhamma.org/index.html


The only two books one needs to understand meditation:

Mindfulness in Plain English
by Henepola Gunaratana


http://www.amazon.com/exec/obidos/A...6702318-2410447

The Heart of Buddhist Meditation
by Nyanaponika, N. Thera


http://www.amazon.com/exec/obidos/A...6702318-2410447

~~~~

Son of mr. gordo:Daily Practices - courtesy of the Asian Classics Institute

It is recommended that those seeking a complete Buddhist path pursue both intellectual studies and meditation practice. Neither meditation nor intellectual studies alone is enough to become spiritually advanced; each complements and balances the other. After learning the intellectual concepts, one must practice them regularly, both in meditation and in daily life.

Each of these daily practices consists of audio instructions, along with supporting written materials. Formal Study Course 3: Applied Meditation thoroughly describes all aspects of meditation and should be studied as a foundation for the daily practices offered here.

Ten different daily practices are presented here, and represent the classics of a Tibetan Buddhist monastery. By studying, meditating upon, and putting these topics into practice in daily life you can develop a great spiritual range and capacity.

We would like to emphasize that, although recordings and written materials can be extremely helpful, it is essential for serious Buddhist practitioners to meet and study directly with a qualified Teacher who can give the necessary guidance and personal instructions of the lineage.

http://www.world-view.org/aci/onlin...epractices.html

~~~~

Sud Ram: I would recommend browsing through the different meditations on this link:

http://www.osho.com/Main.cfm?Area=M...anguage=English

I believe that meditation starts with the breaking of mind patterns and that the best way to start this process is through body movements and active meditations.

Zazen and vipassana are good when you already have some practise of the above, otherwise they may be very discouraging.

~~~~

Son of mr. gordo:I've seen a couple of posts concerning Osho and would like to point out to any new members to do your own research concerning this controversial person and use your own judgement. Personally, I think he's a cult leader and left behind an organization that is slowly dwindling. I know there are other members that disagree with me, but like I said, do your own research and come to your own conclusion.


http://www.geocities.com/Athens/Ithaca/4886/osho.htm

http://www.rickross.com/groups/rajneesh.html

~~~~

Sud Ram: I was talking about the active meditations here and not about Osho mr.gordo.

Plus if you ask people to do their own research and post only negative links about the subject it does seem somewhat biased no?

Also all the accusations seem kind of unfounded, I could also say that Jesus smoked pot and nobody could prove or disprove me or that Sai Baba is gay and rapes young boys (like some sites accuse him). Osho was a provocateur and that was his way.

The only proper research on so called "cult" leaders is to actually meet them for yourself. Reading diffamation and slander is only a filtered view of a wounded ego.

Anyway...

~~~~

Son of mr. gordo:


http://www.osho.com/
http://www.geocities.com/Athens/Ithaca/4886/osho.htm

http://www.rickross.com/groups/rajneesh.html



http://www.sathyasai.org/

http://www.rickross.com/groups/saibaba.html



Now, let's keep this topic on meditation. If you wish to pursue this topic any futher, you can post on this thread which deals with false teachers:

http://www.occultforums.com/showthread.php?t=3704

~~~~

Orko: Buddhism is not the basis of all meditations as is the mainstream belief generaly speaking buddhist meditations are based on the idealogy of buddhism. there are a wide variety of meditations of various results. From the ability to perceive the varitey of subtle energies that exist. to forms of projection/injection to different realities dont hinder your concept of meditation to the main stream google of such things. The first question would be what is the intentions of why you are meditating. Before answering and understanding that question one cant really give advice to a specific form. Some individuals arent able to perform various "no-seed" meditations while others lack the psychogogic ability required for complex perceptional forms. So first id ask is what is the goal you wish to accomplish then from there i could give more concise advice.

~~~~

Son of mr. gordo: Orko,

I don't know who you're directing your post at, but I'll tell you I know there are other forms of meditation. I've been taught taoist and hindu meditations as well. They are both outstanding forms of meditation. However, meditations that are obscure or arcane should be done under the guidance of a qualified teacher.....and qualified teachers are far and few between.

~~~~

Son of mr. gordo: Basic Formless Meditation Instructions

The prime focus of this particular meditation technique is space and the awareness that expands out into space, dissolves and re-emerges from that space. It is important to be comfortable and relaxed, neither tense nor sleepy. Do not force either your body or your mind, this process is natural not a torture.

There are three aspects to the formless meditation: body or physical posture, speech (breath), and mind:

~BODY~

Take a comfortable, alert, relaxed position.

Sit cross-legged on a cushion, or kneel on a meditation stool, or use a chair if that is most comfortable. Choose a cushion or chair that suits you.

Relax your shoulders, but stay upright enough to feel yourself breathing easily and fully.

Your head and back should fall gently as if hanging by a thread from the sky, your backbone like a loose-strung string of pearls, your head resting lightly on the top, as if the chin were floating on the surface of the ocean.

Rest your hands on your thighs, palms down, leaving your body open and relaxed.
Leave your eyes neither shut nor fully open, allowing them to rest on the floor 3 or 4 feet ahead of you.


If you really start to hurt, stay with it long enough to get the flavour of what is going on, then move gently to a more comfortable position.


~SPEECH ( BREATH )~

Follow the natural pattern of your breath-do not try to change it at all. Let the mind rest on the rhythm of the breath and gradually let go into space in a natural way.

Focus on a sense of well-being and space, an opening out to whatever experience arises, giving it space, letting it be, resting in that vast space of awareness.

As you breathe out, let go into the sensation of space, vastness and openness. There is movement associated with the outbreath and then a still, relaxed melting into space. Let the inbreath look after itself.

Notice the rhythm of rest and focus. The ebb and flow of the practice is the alternation of the sense of movement of the outbreath or of the insight into space, with the sense of peace between the outbreaths.

To begin with, it is a good discipline to keep making yourself return to the rhythm of the outbreath. . . . this gives some sort of discipline to keep your mind from simply following its usual tracks.

If you get tense, or feel short of breath, just tell yourself to stop meditating for a few moments. You don’t need to get up or change position.


~MIND~

Feel confidence in the natural Openness, Clarity and Sensitivity of your being.

Open to the sense of the vastness of your true nature.

Rest in the feeling of your absolute right to be here, now, doing this.

Don’t try to stop thinking, you won’t do it and it is not what this is about.

Welcome whatever comes -- thoughts, feelings, emotions, comfortable or not -- as guests. See them, taste their flavour, then let them pass on as you return to the outbreath. If the idea arises that they are interruptions to your meditation, just see that as another guest, and let it go.

[Taken from the book "Openness Clarity Sensitivity" by Rigdzin Shikpo]

~~~~

Son of mr. gordo: Basic Meditation

Dr. C. George Boeree


The most basic form of meditation involves attending to one's breath.

Begin by sitting in a simple chair, keeping your back erect if you can. The more traditional postures are the lotus position, sitting on a pillow with each foot upon the opposite thigh, and variations such as the half lotus (one foot on the opposite thigh, the other out in front of the opposite knee). This is difficult for many people. Some people kneel, sitting back on their legs or on a pillow between their legs. Many use a meditation bench: kneel, then place a little bench beneath your behind. But meditation is also done while standing, slowly walking, lying on the floor, or even in a recliner!

Traditionally, the hands are placed loosely, palms up, one on top of the other, and with the thumbs lightly touching. This is called the cosmic mudra, one of a large number of symbolic hand positions. You may prefer to lay them flat on your thighs, or any other way that you find comfortable.

Your head should be upright, but not rigid. The eyes may be closed, or focussed on a spot on the ground a couple of feet ahead of you, or looking down at your hands. If you find yourself getting sleepy, keep your eyes open!

Beginning meditators are often asked to count their breath, on the exhale, up to ten. Then you begin back at one. If you loose track, simply go back to one. Your breath should be slow and regular, but not forced or artificially controlled. Just breathe naturally and count.

A few weeks later, you may forego the counting and try to simply follow your breath. Concentrate on it entering you and exiting you. Best is to be aware as fully as possible of the entire process of breathing, but most people focus on one aspect or another: the sensation of coolness followed by warmth at the nostrils, or the rise and fall of the diaphragm. Many meditators suggest imagining the air entering and exiting a small hole an inch or two below your navel. Keeping your mind lower on the body tends to lead to deeper meditation. If you are sleepy, then focus higher, such as at the nostrils.

You will inevitably find yourself distracted by sounds around you and thoughts within. The way to handle them is to acknowledge them, but do not attach yourself to them. Do not get involved with them. Just let them be, let them go, and focus again on the breath. At first, it might be wise to scratch when you itch and wiggle when you get uncomfortable. Later, you will find that the same scant attention that you use for thoughts and sounds will work with physical feelings as well.

A more advanced form of meditation is shikantaza, or emptiness meditation. Here, you don't follow anything at all. There is no concentration -- only quiet mindfulness. You hold your mind as if you were ready for things to happen, but don't allow your mind to become attached to anything. Things -- sounds, smells, aches, thoughts, images -- just drift in and out, like clouds in a light breeze. This is my own favorite.

Many people have a hard time with their thoughts. We are so used to our hyperactive minds, that we barely notice the fact that they are usually roaring with activity. So, when we first sit and meditate, we are caught off guard by all the activity. So some people need to use a little imagination to help them meditate. For example, instead of counting or following your breath, you might prefer to imagine a peaceful scene, perhaps floating in a warm lagoon, until the noise of your mind quiets down.

Meditate for fifteen minutes a day, perhaps early in the morning before the rest of the house wakes up, or late at night when everything has quieted down. If that's too much, do it once a week if you like. If you want, do more. Don't get frustrated. And don't get competitive, either. Don't start looking forward to some grand explosion of enlightenment. If you have great thoughts, fine. Write them down, if you like. Then go back to breathing. If you feel powerful emotions, wonderful. Then go back to breathing. The breathing is enlightenment.

~~~~

spiritangel: Thankyou for the tips!
I'm still trying to master this fine art.....one day!! *L*


~~~~

AyinSol: There are as many ways to meditate as there are people. I've found that in practice, meditation can be as simple as breathing or in many cases or complex as is the case with the eastern/Buddhist sadhanas. Many of the links above provide very good sources but there's another one that I'd like to mention. Whether or not you like him or dislike his works I've found that the exercises mentioned in Paulo Coehlo's book The Pilgrimage to be very uplifting and with proper mindset incredibly beneficial - and it's a good read in general.

~~~~

Son of mr. gordo: J. Krishnamurti on Meditation
"Meditation is the dying to the known."


~Meditations~
"Meditation is destruction; it's a danger to those who wish to lead a superficial life and a life of fancy and myth."

Krishnamurti's Notebook, p.82


"Meditation has no beginning and no end; in it there's no achievement and no failure, no gathering and no renunciation; it is a movement without finality and so beyond and above time and space..."

Krishnamurti's Notebook, p.88


"...Meditation is the movement that destroys the observer, the experiencer; it's a movement that is beyond all symbol, thought and feeling..."

Krishnamurti's Notebook, p.91


"Meditation is danger for it destroys everything, nothing whatsoever is left, not even a whisper of desire, and in this vast, unfathomable emptiness there is creation and love."

Krishnamurti's Notebook, p.110


"Meditation is the understanding of the totality of life in which every form of fragmentation has ceased..."

Freedom From the Known, p.115


"Meditation demands an astonishingly alert mind; meditation is the understanding of the totality of life in which every form of fragmentation has ceased. Meditation is not control of thought, for when thought is controlled it breeds conflict in the mind, but when you understand the structure and origin of thought...then thought will not interfere. That very understanding of the structure of thinking is its own discipline which is meditation.
Meditation is to be aware of every thought and of every feeling, never to say it is right or wrong but just to watch it and move with it. In that watching you begin to understand the whole movement of thought and feeling. And out of this awareness comes silence.


Silence put together by thought is stagnation, is dead, but the silence that comes when thought has understood its own beginning, the nature of itself, understood how all thought is never free but always old – this silence is meditation in which the meditator is entirely absent, for the mind has emptied itself of the past. ...To understand this movement of thought and feeling there can be no condemnation in observing it..."

Freedom From the Known, p.115


"When you sit down to meditate, you fix your mind on a word, on an image, or on a picture but the mind wanders all over the place. There is a constant interruption of other ideas, other thoughts, other emotions and you try to push them away; you spend your time battling with your thoughts. This is the process you call meditation. That is you are trying to concentrate on something in which you are not interested and your thoughts keep on multiplying, increasing, interrupting, so you spend your energy in exclusion, in warding off, pushing away; if you can concentrate on your chosen thought, on a particular object, you think you have at last succeeded in meditation. Surely that is not meditation, is it? Meditation is not an exclusive process - exclusive in the sense of warding off, building resistance against encroaching ideas.
...So what is meditation? Surely meditation is understanding...How can there be understanding if there is exclusion?...In understanding there is peace, there is freedom; that which you understand, from that you are liberated."


The First and Last Freedom, p.218


"A man who is fully aware is meditating; he does not pray, because he does not want anything."

The First and Last Freedom, p.221


"Many who seek quietness of mind withdraw from active life to a village, to a monastery, to the mountains, or they withdraw into ideas, enclose themselves in a belief or avoid people who give them trouble. Such isolation is not stillness of mind. The enclosure of the mind in an idea or the avoidance of people who make life complicated does not bring about stillness of mind. Stillness of mind comes only when there is no process of isolation through accumulation but complete understanding of the whole process of relationship...
In that stillness, there is no formulation, there is no idea, there is no memory; that stillness is a state of creation that can be experienced only when there is a complete understanding of the whole process of the 'me.' Otherwise, stillness has no meaning. Only in that stillness, which is not a result, is the eternal discovered, which is beyond time."


The First and Last Freedom, p.278-279


"It is not the silence cultivated by thought. It is the silence of intelligence, silence of supreme intelligence. In that silence comes that which are not touched by thought, by endeavor, by effort. It is the way of intelligence which is the way of compassion. Then that which is sacred is everlasting. That is meditation. Such a life is religious life. In that there is great beauty."

Unkown source


"Do you know what practicing every day does to your brain? Your brain becomes dull, mechanical, it is tortured, making effort to achieve some silence, some state of experience. That is not meditation. That is just another form of achievement like a politician becoming a minister."

Unkown source


"Now to live without measurement, to be totally, completely, free of all measurement, is part of meditation. Not that 'I am practicing this, I will achieve something in a years time.' That is measurement which is the very nature of one’s egotistic activity. Meditation is the ending of measurement, the ending of comparison completely."

Unkown source


"You can sit on the banks of the river Ganga or some place and do all kinds of tricks with yourself. That is not meditation. Meditation is something that is of daily life..."

Unkown source

~~~~

Son of mr. gordo: this free e-book online is in my opinion the best book on starting to learn and practice formless meditation in the tradition of vipassana.



Mindfulness In Plain English
By
Ven. Henepola Gunaratana




http://www.enabling.org/ia/vipassana/Archive/G/Gunaratana/MindfulnessIPE/

~~~~

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Old 07-20-2004, 10:14 PM   #2
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The link has a reference to a very powerful book on Anapanasati (mindfulness of breathing) based Samatha-Vipassana.


"The Anapanasati Sutta: A Practical Guide to Mindfulness of Breathing and Tranquil Wisdom Meditation" [The Full book/94 pages ] (Right Click and Save As)


The author speaks about the meditation:

Quote:
At this time, I had the opportunity to meet many Sri Lankan monks and, after long conversations with them, I realized that many of the writings I had been studying in Burma were actually commentaries on the Pali texts, rather than the original texts themselves. The monks said that , upon close examination, some of the ideas conveyed in these commentaries are somewhat different from those contained in the original suttas. Surprisingly, one monk even suggested that I disregard the commentaries and go straight to the Pali texts for the best teachings. Another teacher showed me how to meditate as described in the suttas—a method remarkably different from the forms I had learned.

As I continued meditating on my own, I discovered that my meditation was deeper and progressed faster than ever before.






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Do not believe in anything merely on the authority of your teachers and elders. But after observation and analysis, when you find that anything agrees with reason and is conducive to the good and benefit of one and all then accept it and live up to it - Kalama Sutta
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