Some time ago I wrote a post entitled Meditation: What and Why? I was meaning to write a follow-up on the how of meditation, but didn't get around to it. But recently a friend asked for some practical suggestions. So here goes. I recommend first reading the What and Why entry. There I explain what meditation is and list some of its uses.
Time. The best time to meditate is early in the morning, before sunrise. Any monk will tell you that. One can meditate at other times, but it is easiest in the morning for obvious reasons: it is dark, cool, and quiet, and one's mind, refreshed by sleep, has not yet been sullied by the day's doings. Posture. There is only one really good meditation posture and that is seated on the ground or floor on a comfortable mat and cushion. Shankara reputedly could meditate while sitting in snow, but you and I are not Shankara. I use a regulation Zen black meditation mat and cushion. The mat should be thick and large enough so that no part of the legs or buttocks touches the floor. The cushion, which should be very thick and almost spherical in shape, is placed between the buttocks and the mat. The idea is to elevate the buttocks in such a way that one comfortably achieves a posture in which the back is straight. I do not recommend sitting crosslegged in the full- or half-lotus positions, as this can be hard on the knees. I recommend the Burmese posture as illustrated on the left. The knees and shins are flat against the mat, making for comfort and stability, in a posture that can be maintained easily for an hour or more without moving.
Stretching. I like to do a little stretching before beginning the meditation. While seated in the Burmese position, I bend forward and slowly bring my forehead down to the mat. This is more easily achieved if the hands are clasped behind the back and elevated. Breath deeply and proceed slowly. After a few repetitions, stretch the hands toward the ceiling and extend upwards as far as possible. If you are the bhaktic (devotional) type, this gesture can be one of supplication. I then twist my trunk and neck to the right (left) after placing my left (right) hand on my right (left) knee. Be careful, no jerking. Finally, I do a series of neck rotations. Placing my chin on my chest, I slowly rotate the neck around, keeping the head as close to the body as possible, Do this a few times in both clockwise and counterclockwise directions.
Breath. Now that you are properly seated, concentrate on your breathing. The main thing is to 'belly breath.' Push the diaphragm out and draw the breath slowly and deeply into the lungs. Then exhale fully without holding your breath at any time. Imagine on the out-breath that you are exhaling not only air but all manner of mental detritus: negative thoughts, useless memories, worries, etc. Attend carefully to the breathing process. This attending is already a form of meditation, a form of entering into the Inner Citadel. Imagine that you are trying to draw your center of gravity lower and lower toward the mat and farther and farther away from the discursive mind.
Relaxation. The next step is to relax every part of your body while keeping the spine straight. Starting from the top of the head with the scalp, forehead, facial muscles, release any tension encountered, proceeding to the neck and shoulders, and all the way down. 'Exhale' all physical tensions along with stale air and useless thoughts. If nothing else, this feels good and will lower blood pressure.
Theme. So much for preliminaries. One now needs a theme upon which to focus one's attention. There is no end to the number of themes; one must choose one that is appealing to oneself. One might start discursively, by running through a mantram, but the idea is to achieve a nondiscursive one-pointedness of attention. Some suggestions.
1. A Christian of a bhaktic disposition might start with the Jesus Prayer which is used by the mystics of Eastern Orthodoxy: "Lord Jesus Christ, Son of God, have mercy on me a sinner." One tethers one's mind to the mantram to the exclusion of all other thoughts, repeating it (in thought) over and over. One then gradually whittles it down to one word, say, 'Lord' by progressively dropping 'a sinner,' 'on me a sinner,' 'have mercy on me a sinner,' and so on. One then repeats 'Lord,' 'Lord, 'Lord,' . . . in an attempt to sink into mental quiet. I describe mental quiet in the above-linked post.
If one feels oneself slipping into mental quiet, then one must let go of the mantram and simply abide passively in the state of quietude, without reflecting on it, analyzing it, or recalling how one got to
it. The approach to mental quiet is a phase of active working; this is difficult enough. Even more difficult is the phase in which one lets go of this work and simply rests in it. There will be a very strong temptation to analyze it. If at all possible, resist this temptation.
2. A more metaphysically inclined Christian who is fond of St. Augustine might experiment with the phrase, 'Lord, eternal Truth, unchanging Light,' reducing it to one word, whether 'Lord' or 'Truth'
or 'Light.'
3. I have had good results with a line from Plotinus' Enneads, "It is by the One that all beings are beings." This is a very rich saying that can be mulled over from several directions. Everything that is, IS. What is it for a thing TO BE? And what is the source of the being of that-which-is? It is by the One that all beings are. What does 'by' mean? And what is the One? Although one starts discursively, the idea is to penetrate this ONE, to become at-one with it. As Plotinus would say, it is a flight of the alone to the all-One. Of course, it cannot be grasped: any grasping is discursive. One is digging for the nondiscursive root of the discursive mind, a root that is itself rooted in the ONE which is the source of all phenomenal entities and unities.
4. A classical theme of meditation is the Self, or, if you insist, the absence of a Self. Here is one of the ways I approach this theme. I start by closely attending to my breath. I think of it objectively as air entering though my nostrils and travelling to my lungs. And then I think about my body and its parts. Here on this mat is this animated body; but am I this animated body? How could I be identical to this animated body? I have properties it doesn't have, and vice versa. Am I this breath, these lungs, this cardiovascular system, this animated body? Or am I the awareness of all of this? How could I be any object? Am I not rather the subject for whom all objects are objects? Am I not other than every object? But what is this subject if it is not itself an object? How could there be a subject that was not an object or a potential object? Is it nothing at all? But there is awareness, and awareness is not any object. There is patently a difference between the awareness of O and O, for any O. To be for a human being is to be in this transcendental difference. Is this difference nothing? If it is not nothing, what differs in this difference?
One can pursue this meditation in two ways. One can reduce it to a koan: I am awareness and I am not nothing, but I am not something either. Not nothing and not something. How? I am something, I am nothing, I can't be both, I can't be neither. What then is this I that is nothing and something and not nothing and something? One can take this as a koan, an intellectual knot that has no discursive solution but is not a mere nugatory puzzle of linguistic origin, to be relieved by some Wittgensteinian pseudo-therapy, but a pointer to a dimension beyong the discursive mind. The active phase of the meditation then consists in energetically trying to penetrate this riddle.
Note that one needn't dogmatically assume or affirm that there is a dimension beyond the discursive mind. This is open inquiry, exploration without anticipation of result.
Or, instead of bashing one's head against this brick wall of a koan, one can just repeat 'I,' 'I', 'I' in an attempt at peacefully bringing the discursive intellect to subsidence.
More later. Further topics: duration; pre-meditation; post-meditation; strange phenomena regularity of practice; ethical prerequisites.
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