I have just completed
leading this year's Meditation Teacher Training at the Institute of Living Yoga
(part of Ananda Sangha in Bothell, WA). Many insights flow from nearly fifty
hours of in-class practice and discussion of meditation among those who meditate.
So it seems fitting to offer some basic thoughts about meditation. There are so
many techniques that it can be overwhelming. I will attempt to summarize the
process in its own natural flow from physical, mental to spiritual or, described
slightly differently, from relaxation, to focus, to expansion of consciousness.
The Goal. It's so easy to be so caught up in the details
of a meditation technique and routine that we forget the goal.
1.
Physical. To relax and retreat and withdraw from physical
activities and involvement with the world around us and from the constant input
of the senses.
2.
Mental. To release the mind from its ceaseless
self-preoccupations and sense impressions so that it can be purely Self-aware,
present, and mindful.
3.
Spiritual. To achieve a state of wholeness, of Being, of
completeness. In such a state we feel connected and it is natural to feel
loving toward all and to experience Life as conscious Joy, Love, and Peace.
The Practice. The practice, or the Way, follows the lead of
the goal and the goal is embedded in the Way.....in this "Way" the
goal is not necessarily outside or beyond ourselves, nor is outside or beyond
the Way, but within both.
1.
Physical. The goal, being embedded also in the body,
must be stimulated and its memory reactivated. The body is sub-conscious. It
operates on its own, somewhat independent level. We "use" the body
and its functions for our own purposes, but it otherwise is designed to
function largely on its own. Thus stopping all outer activities and jumping
into our meditation asana (seat) is not normally how we begin. Instead we
engage, activate, stimulate and awaken the body with some kind of mindful
movements. Traditional yoga postures, Tai chi, and similar exercises are well
known and highly recommended. Newer and in some ways more to the point, are the
Energization Exercises such as we teach at Ananda. These were discovered and
refined by our guru, Paramhansa Yogananda. You can see them demonstrated here,
online at https://www.youtube.com/embed/XPNSEq1VTOM All
such movements should be practiced with a meditative and mindful attitude in order
to be effective.
2.
Mental But, first a word from our "sponsors":
1.
Focusing the mind
inwardly and away from day to day preoccupations requires effort and purpose.
It is essential to stimulate the desire for meditation, and, even more to the
point, desire for the GOAL of meditation. Thus the traditional emphasis on
devotion. For us to take any kind of action there has to be a need. A need
implies something we don’t yet possess. This is true even if all the world’s
teachings on meditation say that the goal is within us! Odd, isn’t it? This feeling
of lack effectively creates an “I-Thou” relationship between the meditator and the
goal of meditation. The feeling or surge of the “I” toward the “Thou” is called
devotion, or perhaps the divine romance. “Thou” can be personal (guru, God,
deity) or impersonal (peace, oneness, love) but, in the beginning, what we seek
is necessarily “other.”
2.
It seems odd to define
devotion but perhaps we could call it the internal, upward surge of the sincere
seeker to achieve a state of Being transcendent of his own, separate ego
awareness. There is, in other words, a directional aspect of meditation even if
the goal, when realized, is already present at the heart of the complex outer matrix of our consciousness. Something of this intangible goal must already be within
us, even if only dimly remembered; otherwise, we would not put out the effort
to seek what we don't know. We necessarily begin with our ego
awareness which is uncomfortable with its separateness (something is lacking). It seeks the full-filled state of Being. When the two becomes One, we
find the One has always been, and, is here and now. But, why
quibble? Meditative effort lies on the razor's edge between doing and being.
It's a little like trying to remember a person's name: it's right there on
"the tip of my tongue!"
3.
Intention
and prayer Thus it is that,
whether before our stretches or at the beginning of our sitting, we rekindle
that devotion or feeling, that sense of yearning. Devotional chants,
will-stimulating affirmations, a prayer, and other internal statement of
intention is vital, lest we descend into the pleasant labyrinth of stream of
consciousness images while meditating.
4.
Focusing
the mind. So, now what? We are
charged up but what do we DO? The greatest contribution Indian culture makes to
humanity’s humanity is revealing how the breath affects our consciousness and
vice versa. Just as with yoga postures, the position of the body can help
induce a state of calmness and relaxation, so it is that controlling the breath
rate and flow can do the same. But the initial stage of motivation is
essential. There are innumerable breath control techniques. Using too many of
them is self-defeating and the simplest is often just as good, perhaps better,
than the more convoluted ones. One to three such techniques are best for daily
use. At Ananda we’ll use one or two breath-control techniques to get centered,
and one breath “watching” (non-control) technique to develop a steady, inward
focus. In this way we go from ego control to letting go. There is a natural
progression as the increasing slowness of breath rate eventually becomes so
shallow that it begins to pause and momentarily cease. Rather than having the
mind wait passively to enjoy the benefits of increased clarity and
concentration, we also give the mind a mantra or affirmation so it too can
participate. The mantra, timed with the breath, makes a powerful combination.[1]
3.
Spiritual. In the end, however, all techniques should
cease as our heart, mind and consciousness rest in the Self. This can be
described in an infinity of ways such as communing inwardly with peace. At
first we feel and observe peace and enjoy it. By degrees and with non-effort we
become peaceful and the sense of “I” diminishes. The same could be said of
communing inwardly with the image or feeling of the guru’s presence; or God in
one form or another.[2] Some would say this is a
state of negation: stillness, perhaps. Others, expansion: communion, that is.
The words are less important than the deep state of relaxation and satisfaction
that steals upon us. At the end of our sitting time, we can share our spiritual
blessings with healing prayers for others or in asking gently but confidently
for guidance in our lives. The efficacy of these closing activities we leave to
the higher Mind of Super-consciousness to work out (just as we leave behind
techniques in order to receive the cleansing action of inner peace).
Which meditation
technique is best? Aren’t there literally dozens and dozens of different
breathing techniques and pre-sitting positions and movements? Yes, there are.
But just as you don’t marry a dozen people but one, go “a-courtin’” and when
you find your soul’s guide, marry and unite “happily ever after.” Once you do it will serve no good purpose to keep looking around.
The journey toward
Self-realization cannot be known in advance any more than the rest of your
future. It is not ours to say “It is this.” Or, “It is now finished.” We must
act with faith and confidence, and also humility and receptivity. A dash of
common sense and large dose of communal support, giving and receiving, are also
vital, for we are not alone and we are not the first! There are those who know
more than we. Be open to their guidance. Support those who support you in your
spiritual journey and all will be well.
Begin the day with
meditation. Carry on the day in the vibration of meditation. End the day giving
it all back in meditation.
Blessings,
Swami Hrimananda!
[1]
The more advanced kriya technique system works slightly differently where the
kriya technique is the breath control technique and the letting go follows.
[2] To
bridge from the doing into the state of being, it is often helpful to use
imagery to focus the mind and heart. As the state of Being comes into focus and
into our Being, we dissolve the image into Being.
