Practicing the "Presence" - A Meditation

Practicing the Presence Meditation

Meditation is the art and science of learning to enter, at will, a state of deep, dynamic calmness. This requires the elimination of distracting sensory stimuli and random thoughts and feelings. As these subside, the crystal-clear pure consciousness of Self-awareness can shine like the healing rays of the sun.

A survey of meditation techniques reveals that one-pointed concentration is a common theme. Concentration can be upon a word formula (affirmation or mantra), the flow of breath, the movement of subtle energy in the body, a creative visualization, a mental image of a deity or guru, or a specific state of being (such as peace, joy, love, devotion, etc.). Either as a separate form of meditation or a preliminary technique of relaxation, one can also sit and witness one’s thoughts, feelings, body awareness, or breath.

I would like to offer a simple meditation practice that combines visualization with calm witnessing. I call it “Practicing the Presence.” Normally this phrase is used to describe various devotional techniques used during daily activity (or as a form of prayerful meditation) that involve the silent, mental repetition of a phrase or mantra. But in this instance, I offer the concept in relation to the “presence” of the body’s innate vitality, the heart’s natural love (peace or joy), and the bliss of pure, unconditioned consciousness.

PRACTICING THE PRESENCE

Posture/position:

So, let’s try it! Sit up-right (away from the back of your chair, or cross legged), chest up, shoulders relaxed down, spine in its natural curve, palms upward on the thighs, head level. Behind closed eyes gaze gently upward with positive interest but without tension.

Intention/prayer:

Hold this thought in the forehead behind closed eyes: “My intention is to still the body, mind, and feelings, dissolving all self-involvement into the spacious One mind of pure Consciousness. There I will be refreshed and at peace. I can then share this peace with others during my daily activities.”

Beginning relaxation and breath work:

Now, inhale through the nose and tense the whole body; hold the breath while vibrating the body (briefly), now exhale forcibly through the mouth. Do this a few times until you feel refreshed and relaxed, but also energized.

Next: begin some slow, even natural (diaphragmatic) breathing. Hold the breath gently for about as long as each of the inhalation and exhalations (maybe 6 to 8 counts, or more, if you like). Do three to five of these.

Now, sit and simply enjoy the peace-filled after-poise of these simple breathing techniques. Scan the body from the feet upward (mentally and intuitively) looking for and releasing any tension. Adjust your position as needed.

Practicing the Presence in the Body.

Mentally feel your entire body. It is not necessary to move to do this. Do it through the power of self-awareness. Imagine you are as conscious in your foot as in your brain; as conscious in every cell of the body as in any other. Feel the body AS ENERGY rather than as organs, tissues, bones, or fluids. Now sit very still and PRACTICE THE PRESENCE of CONSCIOUS VITALITY which inhabits, enlivens, heals and thrills every cell of your body. It may help to imagine that with each natural, incoming breath, space is flowing into the body and with each natural exhalation it is departing. Thus is the body converted from matter into dynamic energy and space. Do this for as long as it is enjoyable and present to your awareness.

Now gently tense the whole body as you inhale; hold the breath while you vibrate the body lightly; now exhale through the mouth. Relax for a few moments.

Practicing the Presence in the Heart.

Reposition your posture and inner sight (behind closed eyes at the point between the eyebrows) as needed. Visualize your heart center (not the physical heart but the center of feeling in the region of the sternum) as having double doors. As you inhale naturally and gently, mentally open the doors of the heart, letting in fresh breezes of joy and the sunlight of peace. Imagine the breath is entering through these doors of the heart. As you exhale, feel that all tension, anxiety, fear, doubt, grief, or anger are being swept away as the breath flows out from the heart . Practice this visualization for as long as it feels cleansing and satisfying.

Then, forget the breath and rest in the heart, purified. Feel the natural love of the heart rising up from a deep place of stillness. In that stillness, feel the ever deeper and more subtle bubble of joy and that resides beneath all outer emotional turmoil. Rest in that joy, and in that love. Feel you have come “home at last!” Do this for as long as enjoyable. Imagine you are sitting in comfortable silence with your Best Friend — sitting side-by-side, holding hands.

When you are ready to move on, gently tense the whole body as you inhale; hold the breath while you vibrate the body lightly; now exhale through the mouth. Relax for a few moments.

Practicing the Presence in the Mind.

Check your posture again, do a brief body scan for recurring tension, and refocus your gaze behind closed eyes at the point between the eyebrows.

As your breath naturally comes in, imagine it is entering through the portal of the spiritual eye (in the forehead). As it does so, it sweeps away all restless, petty, and random thoughts. As you exhale, imagine the breath flowing down and out the medulla oblongata at the base of the brain. Imagine that with that exhalation, the raucous citizen-thoughts of your subconscious mind are scurrying into their hiding places at the base of the brain where they gather quietly to take in all that you are doing! As you practice this feel that your consciousness is becoming ever brighter and ever more expansive as it enters a state of crystal clarity and heightened pure awareness which is wonderfully blissful. You may find that you cannot help but smile inwardly. Soon the inflow and outflow of breath have converted your mind into pure light and joy. Feel that your awareness is expanding outward in all directions taking into its perception all objects and all space as your very own reality. Imagine this consciousness is that of the great Self of all. Commune joyfully with this, your very own Self.

When you are ready to move on, gently tense the whole body as you inhale; hold the breath while you vibrate the body lightly; now exhale through the mouth. Relax for a few moments.

Sharing the Presence.

Now before ending your meditation, bring to your mind’s inner sight your family, co-workers, or loved ones. Send to them the peace vibrations of your meditation. Share the gift of meditation on its own level to the higher awareness of others, especially anyone in need of healing of body, mind or spirit, or with whom you have had some difficulty. See them in the mellow light of the presence of conscious Peace. Now go out into daily life practicing being the Presence of peace to all whom you meet.

Aum, Shanti, shanti, amen.

How Mind-Full is Mindfulness Meditation?

My son-in-law is a transpersonal psychologist and a certified meditation teacher. He's taken training in several forms of meditation from kriya yoga to stress reduction, and in teacher training in several others. We had a conversation the other day about the effectiveness of different forms and styles of meditation. Any time-tested form of meditation is helpful, let me say from the start. Nor is any one form or technique the BEST! Always it's what works best for the individual at any given time.

That understanding having been expressed, I want to share some comments on a popular form of meditation commonly known as "mindfulness" meditation. For my purposes I am referring to the technique of "sitting" while "watching" one's thoughts. You see: the essence of meditation is a fluctuation or an oscillation between what "IS" and what really "IS!" (Of course I am being facetious, here).

In other words, should we simply rest in what we are now: our thoughts, feelings, and insights, or should we aspire to a different (translate: higher) state of Being? Are we just fine or even perfect now, as we ARE? Or, do we have a higher potential that requires transcending, or leaving behind, our present reality? This has been debated down through ages in a myriad of forms.

Another way of putting it is: self-acceptance vs. Self-acceptance? Well, let's put aside abstruse philosophy (for a moment, at least) and look at meditation techniques.

The problem with what I am calling "mindfulness" meditation is that, far from "watching" our thoughts, the beginning meditator, as yet far from detached from his outer nature, simply finds himself totally engrossed in his own thoughts. Yet, at the same time, the beginning meditator never having before become particularly self-aware, might find his train or flow of thoughts rather revealing!

Yet for all of that, in the final analysis, our train of thoughts are not especially inspiring or life transforming. If nothing else, they are a bit discouraging, revealing, primarily, our own pusillanimity (pettiness).

Thus I conclude that this kind of "mindfulness" can be helpful, perhaps in the beginning, but, in the end, takes us nowhere in terms of higher consciousness. Now, some would say that with persistence these random, petty thoughts begin to subside and a higher awareness is revealed. Well, maybe: over time and with persistent and consistent effort and commitment to longer, deeper meditations. In short, in my experience training hundreds of students, I say, and I say simply and plainly, it doesn't work that way!

Our society is too overly stimulated and not sufficiently peace-filled, non-toxic, and mind-full to ever really get to such a space except in fleeting glimpses. This brings us to the "other side." Instead of indulging in one's own random thoughts, why not use will power, concentration, and inspiration to ascend to a higher level of consciousness?

The use of a positive image, mantra, word formula, or energy to take us "higher" is, in fact, the path of Self-realization as taught by Paramhansa Yogananda. Without denying some of the positive benefits of self-awareness provided for by techniques of mindfulness, I have long ago concluded that by combining will power with concentration, right attitude, and right technique we can make faster meditative progress than by simply steeping the tea of our consciousness in the dregs of our own subconscious mind. Ok, now I've said it plain and simple, like.

I admit we need a little of both but too much of the mindfulness philosophy represents a bias against articulating and accepting a higher state of consciousness beyond mere negation of thoughts. Why not just chloroform the mind with alcohol or drugs or sleep? Is not happiness what we seek? Untrammeled, unassailable joy? Must we settle for what simply is? Must we only "chop wood and carry water?" Is that all there is? I say, and with the testimony of the masters of all paths: NO! We are much more than the mundane existence of daily life. OK, so let's accept mundane realities, but then let us move beyond them in joyful aspiration!

I began with the Buddhist paths but moved to my "home" in India where "bliss" (satchidanandam): ever-existing, ever-conscious, ever-new bliss was offered as the summum bonum of life's destiny. Sadly, much of Buddhism has fallen into atheistical attitudes, though its true masters reflect the joy and compassion inherent in higher consciousness. For this, regardless of dogmas, is the truth behind all seeming and striving. It is joy that we seek.

I say, then, that with this day and age of overstimulation we need to use the frenetic energy we have to focus upon a higher reality as our truth and not merely stew in the soup of our subconscious. Sure, spend a few minutes getting "real." Then go to a higher and truer reality through chanting, visualization, watching the breath, feeling the pranic currents, and setting one's sights upon the Guru's presence, or the divine Presence as peace, wisdom, energy, love, calmness, Aum, Light, or Bliss!

Aim high lest we fall short!

Blessings,

Nayaswami Hriman