MeditationMeditationWhat It Is and How to Do It--A Primer

What Is Meditation?What Is Meditation?(from Wikipedia, (from Wikipedia,

http://en.wikipedia.org/wiki/Meditation)http://en.wikipedia.org/wiki/Meditation)

•a family of self-regulation practices that focus on a family of self-regulation practices that focus on training attention and awarenesstraining attention and awareness

•a practice that self-regulates the body and mind, a practice that self-regulates the body and mind,

thereby affecting mental eventsthereby affecting mental events •a type of discipline, found in various forms in many a type of discipline, found in various forms in many cultures, by which the practitioner attempts to get cultures, by which the practitioner attempts to get beyond the reflexive, "thinking" mindbeyond the reflexive, "thinking" mind (sometimes (sometimes called "discursive thinking"called "discursive thinking"[[or "logic”) into a deeper, or "logic”) into a deeper, more devout, or more relaxed statemore devout, or more relaxed state•an imprecise term that designates a variety of widely an imprecise term that designates a variety of widely divergent practices that alter one’s state of minddivergent practices that alter one’s state of mind

Physiological EffectsPhysiological Effects Scientific studies are of mixed quality because of Scientific studies are of mixed quality because of

an inability to precisely define meditation an inability to precisely define meditation and and because techniques are so divergent that it’s because techniques are so divergent that it’s difficult to compare results.difficult to compare results.

BUT research from the University of BUT research from the University of Massachusettes suggests that meditation Massachusettes suggests that meditation reduces reduces stress, anxiety, depression, headaches, pain, and stress, anxiety, depression, headaches, pain, and elevated blood pressure.elevated blood pressure.

Meditation creates a host of biochemical and physical Meditation creates a host of biochemical and physical changes in the body that alter changes in the body that alter metabolismmetabolism, heart rate, , heart rate, respirationrespiration, , blood pressureblood pressure and brain activation. and brain activation.

Its effects on brain activity are measurable but not Its effects on brain activity are measurable but not understood.understood.

Psycho-Emotional EffectsPsycho-Emotional Effects Increased compassion and forgivenessIncreased compassion and forgiveness Decreased anxiety and judgmentDecreased anxiety and judgment Improved self-awareness and acceptanceImproved self-awareness and acceptance Greater relaxationGreater relaxation Increased ability to sustain focus and Increased ability to sustain focus and

concentrationconcentration Improved memory, self-esteem, perceptual Improved memory, self-esteem, perceptual

sensitivity, empathy, reaction time, and self sensitivity, empathy, reaction time, and self controlcontrol

Altered state of awareness that relies less Altered state of awareness that relies less on thinking and doing and focuses on on thinking and doing and focuses on BEINGBEING

TypesTypes Wiki suggests two broad categoriesWiki suggests two broad categories

concentrative and mindfulnessconcentrative and mindfulness concentrativeconcentrative meditationmeditation focuses attention on a focuses attention on a

chosen object (mantra, symbol, image, quality, chosen object (mantra, symbol, image, quality, sensation, etc.), bringing attention back to this object, sensation, etc.), bringing attention back to this object, when it wanderswhen it wanders

mindfulness meditationmindfulness meditation (also known as open (also known as open monitoring) involves non-reactive awareness of the monitoring) involves non-reactive awareness of the content of bio-emotional experience from moment to content of bio-emotional experience from moment to moment moment

brain wave studies suggest that each type of meditation brain wave studies suggest that each type of meditation stimulates different areas of the brain; that is, each type stimulates different areas of the brain; that is, each type has a different effect and a different resulthas a different effect and a different result

concentration and mindfulness are often linked/practice concentration and mindfulness are often linked/practice together, w/one form being given precedencetogether, w/one form being given precedence

OriginsOrigins Techniques are intimately bound to the religions in which they Techniques are intimately bound to the religions in which they

originatedoriginated Etymology: In the Old Testament, the Hebrew Etymology: In the Old Testament, the Hebrew haga haga means to sigh means to sigh

or murmur, but also to meditate. When this Bible was translated into or murmur, but also to meditate. When this Bible was translated into Greek, Greek, hagahaga became the Greek became the Greek meletemelete. The Latin Bible then . The Latin Bible then translated translated hagahaga//meletemelete into into meditatiomeditatio, which means "to think, , which means "to think, contemplate, devise, ponder, meditate.” In the west, the use of the contemplate, devise, ponder, meditate.” In the west, the use of the term term meditatiomeditatio as part of a formal, stepwise process of meditation as part of a formal, stepwise process of meditation goes back to the 12th-century monk Guigo II. goes back to the 12th-century monk Guigo II.

Anthropology notes that prehistoric cultures used repetitive, Anthropology notes that prehistoric cultures used repetitive, rhythmic chants (to appease the gods)rhythmic chants (to appease the gods)

First written references to meditation:First written references to meditation: Judeo-Christian Bible-- 1400 BCEJudeo-Christian Bible-- 1400 BCE Hindu Vedas--15th century BCEHindu Vedas--15th century BCE Taosit China and Buddhist India, 6th-5th centuries BCE Taosit China and Buddhist India, 6th-5th centuries BCE

Spiritual TraditionsSpiritual Traditions Baha’I: communion w/one’s self w/focus on the DivineBaha’I: communion w/one’s self w/focus on the Divine Buddhism: cultivates serenity (samatha) and insight Buddhism: cultivates serenity (samatha) and insight

(vipassana) to illuminate and release mental obstructions to (vipassana) to illuminate and release mental obstructions to the natural state of consciousness, which is loving, the natural state of consciousness, which is loving, compassionate, joyful and peacefulcompassionate, joyful and peaceful

Christian: increase personal relationship with the divine; Christian: increase personal relationship with the divine; contemplates qualities of divinitycontemplates qualities of divinity

Islam: 5 acts of daily prayer designed to strengthen bond Islam: 5 acts of daily prayer designed to strengthen bond between individual and God and to assist w/problems of daily between individual and God and to assist w/problems of daily life; beyond this, there are 2 primary forms of meditation life; beyond this, there are 2 primary forms of meditation w/in the Islamic tradition:w/in the Islamic tradition: TafakkurTafakkur or or tadabburtadabbur, literally means , literally means reflection upon the reflection upon the

universe; universe; the aim is submission to Godthe aim is submission to God Sufi traditions: broad spectrum that vary greatly; some Sufi traditions: broad spectrum that vary greatly; some

have similarities to Buddhis concentration and have similarities to Buddhis concentration and introspectionintrospection

Spiritual Traditions, cont.Spiritual Traditions, cont. Jainism:Jainism: Meditation in Jainism aims at realizing the self, attaining salvation, Meditation in Jainism aims at realizing the self, attaining salvation,

take the soul to complete freedom. Mantra an important practice, as are take the soul to complete freedom. Mantra an important practice, as are asana and pranayama. Contemplation of the following are also practiced: asana and pranayama. Contemplation of the following are also practiced: life and non-life, the inflow, bondage, stoppage and removal of life and non-life, the inflow, bondage, stoppage and removal of karmaskarmas, and , and the final accomplishment of liberation.the final accomplishment of liberation.

Judaism: 2 traditions--the Talmud (reason and scholarship to aquire Judaism: 2 traditions--the Talmud (reason and scholarship to aquire knowledge that can be easily shared w/others) and the Kabbalah (mystical knowledge that can be easily shared w/others) and the Kabbalah (mystical practices that lead to an intuitive understanding of the Divine). According to practices that lead to an intuitive understanding of the Divine). According to Wiki, the ideal is to merge the 2. Wiki, the ideal is to merge the 2.

Sikhism: the focus is on the attributes of God and on movement through Sikhism: the focus is on the attributes of God and on movement through each of the “10 gates” (analogous to the chakras) until one reaches and is each of the “10 gates” (analogous to the chakras) until one reaches and is able to sustain awareness at the 10th gate, which brings a continual able to sustain awareness at the 10th gate, which brings a continual meditative state while in everyday life. Also important are the cultivation of meditative state while in everyday life. Also important are the cultivation of love through meditation on the Lord’s name and mantra/kirtan (a form of call love through meditation on the Lord’s name and mantra/kirtan (a form of call and response chanting of mantra). Note: Kundalini Yoga as taught by Yogi and response chanting of mantra). Note: Kundalini Yoga as taught by Yogi Bhajan is incorporates the Sikh tradition w/yoga. Bhajan is incorporates the Sikh tradition w/yoga.

Taoism: includes numerous meditation and contemplative traditions--I Taoism: includes numerous meditation and contemplative traditions--I Ching, Tao Te Ching, T’ai Chi Chu’an, Qigong; some are considered Ching, Tao Te Ching, T’ai Chi Chu’an, Qigong; some are considered moving meditations and others are seated, focused exercises and some moving meditations and others are seated, focused exercises and some have a divinatory nature. have a divinatory nature.

HinduismHinduism done to realize union of one's self, one's done to realize union of one's self, one's atmanatman, with the omnipresent and , with the omnipresent and

non-dualnon-dual BrahmanBrahman.. earliest clear references to meditation in earliest clear references to meditation in HinduHindu literature are in the middle literature are in the middle

UpanishadsUpanishads and the and the MahabharataMahabharata, which includes the , which includes the Bhagavad GitaBhagavad Gita.. According to Vivekenanda: Meditation has been laid stress upon by all According to Vivekenanda: Meditation has been laid stress upon by all

religions. The meditative state of mind is declared by the Yogis to be the religions. The meditative state of mind is declared by the Yogis to be the highest state in which the mind exists. When the mind is studying the highest state in which the mind exists. When the mind is studying the external object, it gets identified with it, loses itself. To use the simile of the external object, it gets identified with it, loses itself. To use the simile of the old Indian philosopher: the soul of man is like a piece of crystal, but it takes old Indian philosopher: the soul of man is like a piece of crystal, but it takes the colour of whatever is near it. Whatever the soul touches ... it has to take the colour of whatever is near it. Whatever the soul touches ... it has to take its colour. That is the difficulty. That constitutes the bondage.its colour. That is the difficulty. That constitutes the bondage.

In Hinduism there are many, many forms and traditions; hatha yoga and In Hinduism there are many, many forms and traditions; hatha yoga and pranayama are considered preparatory practices for meditation, especially pranayama are considered preparatory practices for meditation, especially in Patanjali’s Ashtanga Yogain Patanjali’s Ashtanga Yoga

Yoga Limbs 5-8Yoga Limbs 5-8 Pratyahara: commonly referred to as “withdrawal of the Pratyahara: commonly referred to as “withdrawal of the

senses” or “closing the sense doors.” But can also be senses” or “closing the sense doors.” But can also be thought of as opening the doors to the inner senses of thought of as opening the doors to the inner senses of sight, sound, smell, taste and touch.sight, sound, smell, taste and touch.

Dharana: concentration/focus--a tether for the mind, which Dharana: concentration/focus--a tether for the mind, which wants to wander and reactwants to wander and react

Dhyana: to contemplate/meditate --the untethered but still Dhyana: to contemplate/meditate --the untethered but still mind (placid lake mode)mind (placid lake mode)

Samadhi: Samadhi: advanced state of meditation; absorption in the advanced state of meditation; absorption in the Self; Oneness; the mind becoming identified with the object Self; Oneness; the mind becoming identified with the object of meditation; no differentiation between seen and seer; of meditation; no differentiation between seen and seer; self and object of concentration; self-effacementself and object of concentration; self-effacement

Limbs 5-8 are often experienced as a seamless flow--one Limbs 5-8 are often experienced as a seamless flow--one into the other and back again--not as separate disciplinesinto the other and back again--not as separate disciplines

Techniques (focusing; not all Techniques (focusing; not all Hindu)Hindu)

Sound Mantra: Sound Mantra: Om Mani Padme Hum/Hung: considered by Tibetans to Om Mani Padme Hum/Hung: considered by Tibetans to

be the essence of Buddha’s teachings; a prayer to the be the essence of Buddha’s teachings; a prayer to the embodiment of compassion and not easily translated; embodiment of compassion and not easily translated; considered to be the words of and prayer to considered to be the words of and prayer to Avalokiteshvara, Avalokiteshvara, an the incarnation of compassion. an the incarnation of compassion.

The six syllables perfect the Six Paramitas of the Bodhisattvas.The six syllables perfect the Six Paramitas of the Bodhisattvas."The mantra Om Mani Padme Hum is easy to say yet quite "The mantra Om Mani Padme Hum is easy to say yet quite

powerful, because it contains the essence of the entire powerful, because it contains the essence of the entire teaching. When you say the first syllable Om it is blessed to teaching. When you say the first syllable Om it is blessed to help you achieve perfection in the practice of generosity, Ma help you achieve perfection in the practice of generosity, Ma helps perfect the practice of pure ethics, and Ni helps achieve helps perfect the practice of pure ethics, and Ni helps achieve perfection in the practice of tolerance and patience. Pad, the perfection in the practice of tolerance and patience. Pad, the fourth syllable, helps to achieve perfection of perseverance, fourth syllable, helps to achieve perfection of perseverance, Me helps achieve perfection in the practice of concentration, Me helps achieve perfection in the practice of concentration, and the final sixth syllable Hum helps achieve perfection in the and the final sixth syllable Hum helps achieve perfection in the practice of wisdom.practice of wisdom.

Mantra, continuedMantra, continued So Hum: I am ThatSo Hum: I am That Ham Sa: That is meHam Sa: That is me Lokah Samastah Sukhino Bhavantu: may all beings be happy Lokah Samastah Sukhino Bhavantu: may all beings be happy

and free and my thoughts words and deeds contribute to this and free and my thoughts words and deeds contribute to this happiness and freedomhappiness and freedom

Om: a-u-m (the beginning and end of all things--the Om: a-u-m (the beginning and end of all things--the universe)universe)

Sat Nam: truth is my nameSat Nam: truth is my name Transcendental Meditation/TM, Natural Meditation, etc.: Transcendental Meditation/TM, Natural Meditation, etc.:

mantras are person-specific and often derived from an mantras are person-specific and often derived from an astrological chart (jyotish) to invoke particular astrological chart (jyotish) to invoke particular deities/energies; meaningless sound. see manual for deities/energies; meaningless sound. see manual for explanationexplanation

Kundalini meditations are generally sung mantras, often with Kundalini meditations are generally sung mantras, often with mudras or body movements that coordinate with the soundsmudras or body movements that coordinate with the sounds

Yantra/visual representationYantra/visual representation

sri yantra penta star

Yantra, cont.Yantra, cont.

Tara, Green TaraTibetan

Yantra, cont.Yantra, cont.

Kali and Ganesha

Yantra, cont.Yantra, cont.

Annapoorna and Laxminarayan

Other Forms of Visual MeditationOther Forms of Visual Meditation

Tratak: candle gazingTratak: candle gazing Visualization: Visualization:

guided (this can include yoga nidra)guided (this can include yoga nidra) creative (Shakti Gawain)creative (Shakti Gawain) affirmations (Louis Hay and Yoga Sutra)--this affirmations (Louis Hay and Yoga Sutra)--this

is also a form of sound meditationis also a form of sound meditation vision boards, third eye or other chakra vision boards, third eye or other chakra

meditations, color meditation, shamanic meditations, color meditation, shamanic journeys, drawing and paintingjourneys, drawing and painting

Breath-basedBreath-based Anapana: focus on sensation of breath on Anapana: focus on sensation of breath on

upper lip (from Buddhist Vipassana tradition)upper lip (from Buddhist Vipassana tradition) Vipassana: focus on sensations in body Vipassana: focus on sensations in body focus on movement of diaphragm or focus on movement of diaphragm or

abdomenabdomen breath of fire (Kundalini): included breath of fire (Kundalini): included

w/physical movement and posturew/physical movement and posture walking (from Yogi Bhajan, Kundalini and walking (from Yogi Bhajan, Kundalini and

Thich Nhat Hanh--includes affirmations as Thich Nhat Hanh--includes affirmations as well?)well?)

Mindfulnes/Open Mindfulnes/Open MonitoringMonitoring

often use breath-based focus as basis often use breath-based focus as basis to watch what arises in body-mind to watch what arises in body-mind systemsystem

sometimes use techniques of self-sometimes use techniques of self-observation and interrogation such asobservation and interrogation such as consequences of thinkingconsequences of thinking origins of thought/feelingorigins of thought/feeling reasonableness of same, etc. reasonableness of same, etc. see forms of jnana yoga--Vedanta, Course see forms of jnana yoga--Vedanta, Course

in Miraclesin Miracles

MeaningMeaning meditating on the meaning of things: life, meditating on the meaning of things: life,

the universe, death, God, patterns in one’s the universe, death, God, patterns in one’s life, archetypes, etc. has been prevalent life, archetypes, etc. has been prevalent for ages. this can befor ages. this can be

divinatory-- what do I need to know for my divinatory-- what do I need to know for my current circumstances? what will/might current circumstances? what will/might happen and how can I help myself?happen and how can I help myself?

cosmic--as abovecosmic--as above and anti-meaning--”What is the sound of and anti-meaning--”What is the sound of

one hand clapping?” --designed to get us one hand clapping?” --designed to get us out of the box of meaning and into a more out of the box of meaning and into a more spacious placespacious place