Handout #3Meditation

Meditation Myth #1: Meditation is Difficult

This myth is rooted in the idea of meditation as an esoteric practice used only by certain people like saints, gurus, holy men, etc.

•Truth Meditation is as easy as breathing

The techniques are simple

Myth #2: You Must Completely Quiet Your Mind to Meditate Successfully

• Truth Not about controlling thoughts, but about deciding how much

attention we give to them

Not about imposing quiet on our mind but about recognizing the quiet that is already there in the space between our thoughts (“The Gap”)

Myth #3: It Takes Years of Dedicated Practice to Receive Any Benefits From Meditation• Truth The benefits of meditation

are both immediate and long-term

You can begin to experience benefits the first time you sit

Profound effects on mind-body physiology can happen within just weeks of practice

Myth #4: I Don’t Have Time to Meditate

• Truth Benefits can be seen from as little as 5 to 10 minutes of daily

meditation

When we spend time meditating on a regular basis, we find that we actually have more time

Meditation is a state of restful alertness that is extremely refreshing for the body and mind

Myth #5: Meditation Requires Special Spiritual or Religious Beliefs• Truth

Meditation doesn’t require any specific spiritual beliefs

People of many different religions practice meditation without any conflict with their beliefs

Agnostics and Atheists benefit from meditation

Meditation helps to enrich our lives

Myth #6: Meditation Means Having Transcendental Experiences

• Truth Meditation isn’t achieving any special state

Does not mean transcending the sights, sounds and movements of life

It does mean being aware of them and relaxing into them without judgment

Prayer is talking to God. Meditation is listening.

Meditation – A Simple How-To1. Create a favourable environment

a) Quietb) Safe/Securec) Privated) No interruptionse) A Sacred Space• Start by defining what “sacred” means to

you• Choose what tastes, sounds, smells, looks

and feels good to you• Choose objects that give you energy and

inspire you• Indoors/Outdoors• An entire room or just a little corner

2. Timea. Start small – 5 minutesb. Build up to 15 to 20

minutesc. Begin with once per dayd. Build up to twice per daye. Disciplined but not

punishingf. Gentle but not lazyg. www.insighttimer.com

Meditation – A Simple How-To

3. Posturea. Seated – Lotus or half lotus on the floor or in a chairb. Seated -- feet flat on groundc. Palms down on thighsd. Straight /elongated spinee. Still

• Don’t struggle• Move if there is pain or discomfort• Remember small movements lead to longer lasting comfort

than large ones

Meditation – A Simple How-To

4. Breatha. Be aware of your breathingb. Breath mirrors

life/experiences/emotions• Rise… Exist… Pass Away

c. “Diaphragmatic” or “Belly” breathing

d. Very light attention• Soft• Touch-and-go

e. Always return to the breath• Breath is always with us

Meditation – A Simple How-To

5. Thoughtsa. You WILL get lost in thought

• Not failing• No judgment

b. Not “concentrating”• Fluid and fleeting• Not a competition

c. Labeling• Sky Mind with thoughts as clouds• In-breath = “rising”/ Out-breath = “falling”• Past = “remembering”/ Future = “planning”’• Emotions – “anger”, “sadness”, “fear”• Naming without judgment

Meditation – A Simple How-To

d. Be The Watcher• Objective Observer• Does the labeling• Curious/Inquisitive• Who we really are

Tonglen -- A Meditation Practice for GriefA.A mindful method for connecting with pain and grief in order to help

others1) Overcomes fear of suffering2) Opens our heart3) Awakens compassion for others

B. Taking on pain of those we know are suffering and wish to help

C. The practice1) Sit as for meditation or it can simply be done “on the spot”2) Breathing in with the wish to take away the pain of that

person(s)3) Breathing out with the wish to send them joy, peace, and

healing

Tonglen -- A Meditation Practice for GriefA.A mindful method for connecting with pain and grief in order to help

others1) Overcomes fear of suffering2) Opens our heart3) Awakens compassion for others

B. Taking on pain of those we know are suffering and wish to help

C. The practice1) Sit as for meditation or it can simply be done “on the spot”2) Breathing in with the wish to take away the pain of that

person(s)3) Breathing out with the wish to send them joy, peace, and

healing

When you do tonglen on the spot, simply breathe in and breathe out, taking in pain and sending out

spaciousness and relief.

When you do tonglen as a formal meditation practice it has four stages:

1) First, rest your mind briefly, for a second or two, in a state of openness or stillness.

2) Second, work with texture. Breathe in a feeling of hot, dark, and heavy – a sense of claustrophobia – and

breathe out a feeling of cool, bright, and light – a sense of freshness. Breathe in completely, through all the

pores of your body, and breathe out, radiate out, completely, through all the pores of your body. Do this

until it feels synchronized with your in-and out-breaths.

3) Third, work with a personal situation – any painful situation that’s real to you. You can do the practice for

the pain you are feeling and simultaneously for all those just like you who feel that kind of suffering. You

breathe in [the pain of grief] for all the others in the same boat, and you send out relief in any form you

wish.

4) Finally, make the taking in and ending out bigger. If you are doing tonglen for someone you love, extend it

out to those who are in the same situation as your friend. If you are doing tonglen for someone you see on

television or on the street, do it for all others in the same boat. Make it bigger than just that one person

from When Things Fall Apart – Heart Advice for Difficult Times by Pema Chodron

The Practice of Tonglen