The term 'meditation' has a dual meaning, which are interconnected in a way. The first definition is 'the act or practice of meditating,' while the second is 'a written or spoken discourse expressing considered thoughts on a subject.' The latter definition shows why 'contemplation' is often used together with meditation. The primary focus of this book is the former definition, which pertains to the act or practice of meditation, which is often associated with Oriental traditions.
There are many beliefs and misconceptions about what meditation is. One of the commonly held beliefs is that the meditator would sit still for a long period of time, with an empty mind, intentionally not thinking about anything, and freeing themselves from thoughts and emotions, being still and empty. While this is not far from the truth, this notion requires correction. Being in this state resembles being dead rather than being in a state of meditation. Thoughts and emotions are essential parts of human nature and can be expected to arise. When one is too preoccupied with suppressing their thoughts, with all their brain powers directed towards fighting against the stubbornly recurring mental images, they will have little energy left to concentrate on the more crucial elements of the meditation practice. This leads straight to the real essence of meditation: focus.
Meditation can be described as a heightened state of focus, which is concentrated into one point, consciously and purposefully. Being free of thoughts may happen naturally, but never through force; it could be viewed more as a side effect of focusing your attention. At a higher level, meditation may or may not become a spiritual practice, as it can be practiced in religious, spiritual, or strictly secular ways. Some meditation techniques aim to open up chakras, leave one's body, or otherwise connect to the spiritual world, travel through time and space, and achieve other uncommon goals that may seem mystical or arcane to the average person.
While these practices are usually followed by those who dedicate their lives to spiritual attainment and enlightenment, such as monks, yogis, ascetics, and other legendary transcended spirits, this book will generally focus on more mundane methods of everyday meditation, which can be practiced in real life to seek health benefits and possibly mental or spiritual advancement through daily meditation practice. Simple methods like sitting in Zazen can be learned and mastered by anyone, with or without a spiritual approach or training in any religious or philosophical system.
Sitting meditation is the most common practice, but it is not the only way to meditate. There are various ways to practice meditation, such as through movement, while other methods would require you to lay flat on the floor.
It is important not to confuse meditation with relaxation. While relaxation generally happens as a result of meditation, the terms are not interchangeable. In general, meditation is not necessarily a relaxed state of mind; in fact, it often involves intense mental practice.
Furthermore, another question is whether relaxation usually follows meditation practice naturally, as a result of the intense focus and freeing oneself from the one-thousand things occupying the mind.
Benefits of Meditation
Meditation has been the subject of both scientific and less-scientific research, with numerous benefits observed. Meditation can provide physiological, psychological, and even spiritual benefits to practitioners. Depending on the technique used, these benefits may vary, with certain practices better suited to certain purposes. For example, sitting meditation may not be as beneficial for joint health as moving meditation. However, regardless of the method used, meditators can expect to experience positive effects from the practice.
Despite the many benefits of meditation, it is not mystical. Rather, it is a mental exercise that focuses the mind. With prolonged practice, practitioners may experience spiritual and secular realizations. Cognitive function improves with meditation practice, resulting in a greater ability to focus and longer attention spans. This is a much-needed skill in today's society, where people's attention spans are increasingly short.
Meditation also induces the relaxation response, which can help alleviate stress and promote positive thinking. Studies have shown that experienced meditators require less sleep, likely due to the deep relaxation that meditation provides. There are many physiological, psychological, and spiritual factors that contribute to the relaxation response, including a decrease in oxygen consumption and respiratory rate, resulting in a lower heart rate and relaxed muscles. The nervous system also benefits from meditation, as less frequently used pathways are activated during practice.
The psychological benefits of meditation include reducing chronic stress, increasing productivity, and improving memory retention and recall. Practicing meditation can help individuals control their thoughts and develop a better understanding of their bad habits. Meditation is a valuable practice that can help individuals improve their mental and physical well-being.
How Will You Know Youre Doing It Right
Meditation is a simple practice that can have varying levels of difficulty. Regardless of the method or approach used, the crucial thing is to simply do it. It is not enough to think or read about it - the experience of actually practicing is what matters.
There is no wrong way to meditate, as long as you are making the effort to do it. While it may be tempting to make excuses or worry about doing it perfectly, the key is to practice regularly and let go of any anxieties or doubts.
It is important to remember that meditation is a personal journey, and progress will vary from person to person. Even group meditation sessions or partner exercises will ultimately depend on your own effort and mindset.
If you find yourself struggling or forgetting important details, don't worry - with regular practice, everything will fall into place eventually. Focus on the method itself, rather than getting caught up in technique or form.
With time and dedication, mastery of your chosen method or technique will come naturally. The benefits of meditation are available to everyone, regardless of their level of experience. The key is to stay committed to the practice and not give in to doubt or distractions.
HOW OFTEN SHOULD YOU PRACTISE?
The optimal frequency for practicing is for a minimum of twenty minutes a day, or longer if possible. However, it is not uncommon to have limited time and energy to allocate towards a daily practice routine. In today's society, it is highly unlikely for the average individual to meet these “minimum requirements” due to their fast-paced lifestyles. This does not imply that you should abandon the notion of practicing altogether. In fact, it is possible to reap the benefits of the practice even with a few minutes of exercise in the morning.
It is vital to have self-awareness and not impose a strict regime that is unsustainable. It is acceptable to skip a day or two of practice, especially when you are just beginning. The crucial aspect is consistency, and how much practice you can commit does not significantly affect the practice's outcome. However, it is essential to take into account that committing more time to the practice will result in a more profound understanding and further benefits.
Do not allow external sources to instill guilt within you for not practicing enough or according to their desired time frame. Perceiving the practice as a task that needs to be completed will only make it a burden, and one is less likely to adhere to it in the long run. It is advisable to practice with all your heart and not treat it as an obligation. Once you develop the habit of practicing, it will eventually become natural, and the frequency of practice may increase.
Practicing two to three times a week is acceptable, as long as you remain consistent. However, practicing more frequently will increase the depth of understanding and reaping the benefits. There is no unbreakable rule that dictates the ideal time for a single session. It is possible to start with two to five minutes and increase the time frame as you progress. There is no need to set a timer, and it is best to finish the practice when it feels right, which requires experience and time. If you cannot find a few minutes to practice twice a week, you must ask yourself, are you looking for excuses?