Contemplating the Practice of Meditation

Meditation:

                    Meditation covers a lot of ground. One may know that there are many ways to meditate and that there are many kinds of  meditation. However, it is interesting to know that that only a few sorts are widely practiced. There are reasons for that. Most of us appreciate simplicity and effectiveness and so we choose a practice which we find effective and simple. Over time one may become grateful for the other ways and varieties of form from which he or she may choose. This introduction is from my point of view of the day and contains hints of what is beyond the intro.

                This essay is written from my present point of view. Here I intend to mention what a meditation is, how some practitioners do it,  and why the do it. I'll also say a bit about me and meditation. I will put more emphasis on how you may begin your practice now.

                Meditation is a practice. For some it is a life-long practice. For more than a few it has been a way to keep their mentation more usefully organized and tranquil. For others it is both fun and powerfully organizing. For many it is a practice which evolves over time and the goals of which change over time. Some say it is sitting. 

                My aim is to make this essay simple and explanatory without boring you.

Meditation and Me:

                Meditation as I know it is mostly do in one's self by one's self. However, group meditations are popular and useful. There are even guided practices. It is often a matter of focused observation. A simple yet important aim can be keeping one's mind on a chosen object, subject, doing, happening feeling, thought, word, activity, and like that. So, it is often a practice of mental focus. My practice has often been to focus on a word or a short phrase for a period of time that I select. My practice is continued in a relaxed way for that period of time. That's it.

                I have learned that which I understand of meditation through the experience of practice and by reading the works of Vitvan and Leshawn. I also learn important attitudes and more by meditating in a variety of groups. Words and language have been an important part of my practice. I found that meditation on a word extended, broadened, and deepened my familiarity with and understanding of its meaning and the reality it pointed to. I found that some words pointed more clearly than did others.

                For me practice often begins by being seated upright in a comfortable chair and closing my eyes. Neither the chair, the sitting, nor the eye closing is necessary, but it's my practice. I like using a timer, but that isn't necessary either. I set the timer to tell me when the time I have chosen to meditate has concluded. I hope to say something about other activities I have chosen related meditating in future essays. Check essays on meditation on this blogsite that have already been published here. I intend to publish more this year.

                Sitting in a meditation group has been good for me, but I have often been pleased to meditate alone. I like a calm, quiet place and a comfortable chair, but not a chair not so comfortable that sleep would tempt me. For me, meditating is an awake, active, alert, observing process. It is so even when I stretch out on the grass or floor to meditate.

                Without a timer I have found myself meditating far beyond my allotted time. At another time I have opened eyes ready to go on to other things only to find that I had meditated only five minutes of my allotted forty-five minutes! Some experience meditators would say that these happenings do not matter, that five minutes is just right for one time and 2 hours just right for another time. However, for me, right now, practicing my time discipline is important to me.

                More of me. In my practice I may decide that I shall focus on my breath and that I shall count my breaths. Even so, I may use words to help me with that focus. To begin I might count rounds of four for a time. Counting seems a use of words. An inhalation and an exhalation  may represent one complete breath and four such breaths complete a round. I might think the word 'in' as I inhale and the word "out" as I exhale. An in and an out would count as one breath in my rounds of four. As I counted this practice I might add attending to the differences 

                    Form me meditation practice is and ought to be attention and and attentiveness and very often it is just that. One is paying attending to ones self, one might say to your inner self. Your principle attitude is one of attentiveness. I found this to be part of an important learning experience. In each practice I often

focus a limited defined "topic." That topic has often been a word or short phrase or even a very short sentence, which I determine before I begin the practice.

Meditation Generalities:

                    A teacher can help one to sort out these these ways, means, purposes, and attitudes of meditation. I am not that teacher, but I do try to answer questions posted in "comments." I do have some knowledge of the practice. Finding a good instructor, teacher, guru, or coach can be useful for developing your practice. If you find the teaching less than congenial leave it. Remember your practice is yours. Later if you feel you have made a mistake, you can beg to come back or seek similar instruction. You are the boss of your practice and you have that responsibility.

                    I have mentioned that meditation can be of great variety. Here is a small hint of that great variety. Body position can be a part of that variety. Body positions and movements can represent a bit of that variety. Ways and variations  of walking, sitting, and lying down add to that variety. There are solo meditations, group meditations to add to that variety. There are yoga movement and postures that are included. There are also a variety of purposes for meditation which call for a variety of practices.

Preparing to Meditate:

                    There are many ways to prepare. Most might have to do with personal preferences. For example, I feel better when I have a timer or alarm I can set. 

                    Just sitting in awareness or mindfulness can be good preparation. It is also meditation! Starting to meditate is the most important act to begin meditating. Just sitting quietly can be a real start.

                    Good preparation for some is trying to find a qualified meditation coach. A qualified coach is one who keeps up to date with what you are doing and how you are doing: one who know the the state of your practice today. Otherwise you might just as well get a video, read a book about meditation. Getting a guide for your meditation is not the same as being taught about meditation. Your experience in your practice is important.

Your Meditation:

                    You are the one responsible for your meditation practice and the only one in the world who can do it. You can keep in mind that there are may ways to learn and many ways to practice. Your learning and your practice is in you.

                    Determining  a time and a place for your first meditation could be useful preparation for that meditation. You might consider what you will want once you get there. When you do get there you can check to see that there is enough there to allow you to practice. Then you can make ready to observe and pay attention to my doings and happenings. Not difficult tasks. Should you  forget what you are doing you are likely able to remind yourself to get back to it.

                    You can meditate right now if  you want to. You can use this little to help you if you wish: Take a few full breaths, no need to force them. Now continue to be aware of your breath and begin to breathe more naturally. As you continue to be aware of your breath, repeat "good posture, no pain" slowly and calmly. Breathe normally or slightly more deeply if it feels right to do so. Aim to breathe smoothly, regularly, rhythmically or to let yourself to do so. when you find yourself not repeating the phrases, remind yourself to do so. When you find yourself not breathing correctly remind yourself to do so. Continue you until you have completed the time you have allotted to the session. Five or ten minutes may be plenty for this session. It's meditation.

                    If  above seems a bit much. Just give yourself ten minutes to sit quietly for ten minutes. That can be your good meditation for this day or longer.

You are meditating. You are a meditator. You have a practice.

                    Congratulations! You have learned a lot about meditation and you have actually meditated! When you consider it, you may have learned something about your self too.

                                                                                                               RCS

      

 

            

Meditation Chat (and Timer Dependency?)

 EsoExo: Its about meditating and mostly for those somewhat new to meditation

 

                 These sentences are intended for those who may begin to meditate and for those who may have thoughts of renewing their practice.

                Many of those who have meditated agree that both breath and alertness is important. There are those who believe both are important to life. Awareness of breath and and of breathing is useful to those who practice meditation. Remember to breath for a while. The quality of your breathing is worth consideration.

                Focus and the Improvement of focus has been the aim of many who practice meditation and is an aim of mine. It seems up to each to decide what is worthy of their focus. Many have said that breath counting be a useful practice and a way to improve one's ability to concentrate. Your ability to keep to the subject, to keep to the topic, and to stick to the issue may improve with your practice of meditation. Some have made breath following or breath counting an major part of their long term practice.

                I am narrowing the breadth of our view of meditation here with the aim of making our view both more comprehensible and more productive. Evens so, we can remember that meditation has, and has had, a broad range of differing goals, means, aims, and ways. Let me add here that I am not a teacher of meditation nor even an active practitioner of meditation. I have practiced meditation, found it useful, studied it a bit. It still has a place in my life.

 

On with my introductory words: 

                If I were to renew my practice right now, I might think "in" as I breath in and "out" as I breathe out. However, I could consider making some little decisions and moves first. I could make a time and place in which to meditate which pleases me. Some long time meditater might say that one may learn to meditate usefully and with satisfaction at any time and in any place. I believe that meditater is pointing toward a reality.

                However, I suspect that a good beginning for many beginners and for me, is probably best to aim to practice regularly in a place which feels comfortable and is fairly free of distraction. I am helped to good practice by knowing when and where I will do it. I have found that I could practice well on a quiet beach where the waves wetted my feet. But remembering that here in my home high in the Andes. I might better remember to practice if I determined to practice right after my morning physical exercise. When I am regular with my excise, meditating right after it could work well for me. As I like my meditation time to be quite and free from interruption, practicing just before going to bed could work well.

                Getting ready, willing, and able to practice may become a good practice in its self. I would like to sit up-right in, or on, a comfortable chair where I can maintain a good posture. Can that be difficult to arrange.I would aim to be awake, and alert in that chair. I would aim to attend to that which I am doing. I would like to feel mentally energetic as I avoid force and strain. I want to begin by paying attention to what I do and think. Maybe I should try letting this be a bit more simple.

                I would like to have a timer. O prefer to meditate with my eyes closed. I use a timer so that I do not meditate too long or do break off my practice too soon.

                These details are not rules and are not for every one or for every case. There are those who can meditate for two hours and then stop their practice at their predetermined time without outside help. They may not have been able to do that as beginners.

                Without the use of a timer I may stop a practice thinking I have meditated for an hour, to discover that I have only practice for ten minutes. At another time I may stop a practice to check a clock believing that I had meditated for half an hour, to find that I had meditate for an hour and a half! So, when I could, I have set a timer to sound at a time I had predetermined.

                If I were to begin a practice session right now, I would probably set a timer for about ten minutes. I feel I could meditate for that amount of time Without peeking to check the timer. When one has not meditated for some time, 20 minutes can see a long time. I seem to remember having completed 20 minutes of practice, judging that during that time had maintained close focus for only 3 or 4 continuous minutes and that I had done very well to have done so. I may have come to realize that now practice is bad when intentions are good. Practice itself can be the purpose. Sometimes I don't get my head all the way around that, but I do know  that the words come close to the reality.

                I have meditated walking, sitting on a rock, and while lying on my back in the floor, but find that sitting on a chair and maintaining good posture is usually best for me. Buddhist often call their contemplation or meditation time, sitting. They often do their sitting in a group. We can do ours as we will.

                I am remembering some very pleasant walking meditation. Walking practice can be rewarding and pleasant, but may seem very different from sitting. Sitting is not completely free from possible distraction, walking can be quite distracting. (Still attending to the distractions can be the focus of the practice.) The quiet of the beach including the sounds of the water can be a positive factor while walking with bare feet washed by wavelets of an early evening. The flat damp sand can be a help, but just putting on foot in front of another can be distracting, but can also become an important part of a practice. I think that I began by counting my steps as I attended to it 1,22,3,4 and 1,2,3,4 and 1. 2. 3. 4.

                I may be distracting us a bit now. Let me focus on you. I will suggest a little homework for you You won't get into trouble if you fail to complete it. If you do complete it you will probably do so before I complete mine.

Ready to Practice:

                Sit where you are less likely to be disturbed. Have a way to time your practice. Have a clock on the wall or on a table where you can see it, or a watch on your wrist is fine. You can open your eyes to see if you have meditated an hour too long. Aim for a ten minute practice and determine to complete it. Each moment of your practice is important.  Attend to them. Sit where you can check the time without getting up.

                You are about to practice meditation with determination.

                Do this; sit well. Close your eyes and take a few comfortably deep breaths. Note breathing in. Note breathing out.  Let yourself begin some more regular breathing. Slow and a bit deeper than usual is OK. Notice breathing in and breathing out. Attend to your inhalations and exhalations. Now, breath in and out, that's one. Breathe in and breathe out, that's two. Breathe in then out, that's 3, Now, breathe in and out; that's 4, and completes this round. Continue completing rounds of four until this practice until ten minutes have past and this practice is complete. You could have counted rounds of four to see how many of them there are in a ten minute practice. You have attended to what you were doing and maybe to how you were feeling. No need to watch yourself attending.

                Hey, if you really completed the above, congratulations! You have practiced meditation. 

                Did you sit with a straight spine? Did you have pain to avoid? Did you move around a bit to avoid discomfort? If pain becomes truly disturbing you can start repeating rounds of "Good Posture; no pain."

                Check the clock. You may not have completed what you set out to do. This is not just a bit of bad humor. An important part of most practice is to faithfully complete that which you have set out to do.

                Do try not to stop too soon. It's not a crime to check a time piece to see how you are doing. You are the boss, commander, and beneficiary of your practice. When you have completed a practice, take some time to consider how you feel. You deserve congratulations for each and every practice you complete. Congratulate yourself.

                When you feel bad,truly bad after a session, it may have been a practice truly bad for you. I may be best not to repeat that same practice again soon. Take some time to consider it; you may note parts to keep, change, or not to visit again before a couple of years pass. It's good to have a congenial practice or three around to take the place of one dropped or just for a good change. When you do begin a new practice it is good to decide/determine how long you will try it before considering another change. You may find it best to stick with a new practice for around six or seven sessions before making a change.

                As you counted your rounds in your original practice experience, when was your breath warm and when cool? How did it feel? How did the air feel moving through your nose. Weird? Good? Did you breathe out by way of nose or mouth? How did the air feel moving into your lungs? Did you keep counting? Did you finish your ten minutes?

                Review your experience, think about it. If you felt good enough about it, you could determine to keep at it for, say, three times a week for three weeks. Then you could decide where to go from there. It is good to explore a variety of practices. It may be best to stick with each for a number of weeks before deciding what to do next and perhaps how to do it. When experiences feel great, you can stick with them for awhile and perhaps return to them year after year.

                Congratulations for beginning to explore meditation! Why not congratulate yourself for that which you have begun to learn about yourself and your meditation. You might find that you can rake a sort of mental picture of your experience, so that you can compare it to other doings. 

            You can learn more about meditation and the practice of it online, in books, in a group, with a coach, and in other meditation posts on this blog. You can learn a great deal from observing your own practice.

                I believe that completing that which you intend to do is a valuable part of your practice. Do not intend too much, but to complete that which you in tend to.

                When all or part feels bad for you it may very well be bad for you, It is probably bad for you at the time. At some other it may not be so bad for you, or maybe become just right. When feels good for you it probably is good for you just now.

                Search this blog for other posts on meditation practice. You can also find another meditation blog which is good for you. It may be good for us too, please tell us about it. Check out the "comments" section just below. Start by clicking on "comments" or on "no comments."

                Thank you for the visit. Please stay for a while and come back soon.

 

 

                                                                    rcs