Start With Meditation

 

WHAT IS MEDITATION? Meditation is a method of concentration that focuses our attention on a single thought, image, or object. Where do we concentrate? Within the depths of our own being. What do we concentrate on? In Zazen (formal sitting meditation), we start by concentrating on the sensation of breath. We allow breath to take us inward into the depths of our innermost consciousness. There, we will find silence, peace, and clarity. We learn to become comfortable sitting within our own silence. To enter into your inner silence, turn your attention away from the bodily senses, the noise of the world, and all inner distractions of thought and emotion. Do not suppress thoughts or emotions; just refuse to follow them. Place your attention firmly on the sensation of breath and allow the breath to carry you inward into a silence without sensation.

 

HOW TO START? The most effective way to meditate for most people is by sitting. Whenever possible, sit in a quiet place, free from external distractions. Keep your attention turned inward. Peace lies within yourself, not in external conditions. Sit upright and erect without straining. Meditate for short periods of time. Stop when you can no longer maintain good concentration. Try to sit two times a day, ideally in the morning and early evening. Gradually, extend the time you sit as your ability to concentrate grows. Skill comes with regular practice.

​

HOW TO SIT? One may sit on the floor on a cushion or in a chair. (See illustrations) Sit in a relaxed manner that keeps the body erect and the mind alert. Eyes may be open or shut. A slight downward tilt of the head will relax the back and neck. Begin by concentrating on your breath. Observe the in and out breath closely. Do not expect visions or extraordinary experiences; be content to discover the peace that lies deep within yourself.

​

​

​

​

​

​

​

​

​

​

​

​​

​

 

 

 

 

 

HOW TO CONCENTRATE? Meditation is not problem-solving. To meditate you must let go of your problems. Nor is it analytical reasoning. In Zazen, we do not analyze our thoughts; we turn our attention inward toward the center of our being (the heart chakra)1 or a place just below the navel. The ‘object’ of our concentration is not the body but a sensation of emptiness within ourselves. With concentration turned inward, we leave behind the disturbing and disorienting experiences of external life and take rest in the tranquility of our inner consciousness. It is like diving into the depths of the ocean. The deeper we go into the depths of our inner silence, the more serenity we find.

 

HOW LONG SHOULD I MEDITATE? Sit for as long as you can concentrate without straining or becoming exhausted. If you strain, you may become tired or discouraged. All people experience a wide variety of ‘hindrances’ when sitting—itches and aches in the body, distracting thoughts, and emotional stirrings. Ignore them. Just turn your attention back to the breath. With practice, you will overcome all hindrances. Your body and mind will begin to accept quietude.

 

WHEN SHOULD I MEDITATE? Whenever you feel inspired. There is no “bad” time for meditation. There are, however, especially good times to meditate. Early morning, before the day’s activities begin, and at dusk in the early evening, before fatigue sets in. The absolute best time, however, is just whenever you feel the need or inspiration.

 

 

 

 

 

​

 

 

 

 

 

 

 

 

 

 

 

WHERE TO MEDITATE? A person experienced in meditation can meditate any time or place; but the optimal place will be one transformed into a sacred shrine by your personal practice. That can be a room reserved for meditation or just a corner of a room. Your meditation place should be kept clean and uncluttered. Ideally, it will be a private space where people don’t intrude. If you sit in the same place daily, that place will develop an ambiance of peace, and it will be easy for you to meditate there.

 

You may wish to have a meditation altar. You altar should express your spiritual experience and need not follow the aesthetic of any particular religion or culture. A low table used only for meditation will do. It should be lower than your eyes when you sit. This will allow your gaze to be slightly downward and relieve strain from the neck and back. However beautiful you make your meditation alter, don’t allow its beauty to distract you. Keep your attention turned within and your concentration focused on breath or your own inner silence.       

​

SHOULD I USE MUSIC? Music can be helpful, especially if you are just starting out. Music should be calm and without rhythm. The volume should be low. The deeper you go into your inner silence, the quieter you will want the music to be. When you are able to enter into and remain inside your inner silence, music will no longer be necessary or desirable. As a rule Zen sitting groups do not use music. Their focus is on the deep silence within.  

 

OTHER HELPFUL TIPS: Wear loose clothing. Tight-fitting clothes bind and will cause you to subtly alter your posture. Soft, natural fibers are best. If it is cool or there is a draft, it is recommended that you cover your feet and knees with a light blanket. Do not sit in the dark and stare into bright candles; this may damage your eyes. Be extremely careful whenever you burn candles or incense. To avoid digestive distress, sit before eating or allow 2-3 hours after full meals.

 

VISITING MEDITATION CENTERS: If you are specifically interested in Zen, then you should locate a Zen Center and go there. However, if you are just starting a meditation practice, you can visit any group as a starting point. You will find that each group will have its own guidelines and practices. Don’t be confused by the differences between groups. Each has something to offer. There is no one way to meditate. Just accord with the customs and practices of those you are with.

 

It is good practice to shower or bathe before joining a group meditation. Strong scents and perfumes are to be avoided.

 

PRACTICING ON YOUR OWN: Inspiration ebbs and wanes, but it is extremely important to maintain a sense of commitment to your practice. A casual and undisciplined attitude will likely lead to disappointment. If possible, allow your practice to guide and shape your daily affairs rather than the other way around.

 

THE BEST SPIRITUAL PATH: The best and most effective spiritual practice is one that cultivates and deepens your awareness. When you grow spiritually, your entire life is transformed. You will be confident within yourself and at peace with the world. To be at peace does not mean to be always passive and inactive. True inner peace remains strong even in the midst of intense activity. Inner peace will equip both your active and reflective life with joyful and useful insights and realizations. With inner peace comes lasting happiness.

​

​

​

​

​

​

​

​

​

​

 

 

 

 

*******

 

1 A chakra is an energy location within the body that promotes and supports a unique consciousness. The heart chakra is a site of loving-kindness and calmness. For a more detailed discussion of the heart chakra visit:  https://en.wikipedia.org/wiki/Anahata.

​

​

​

​