Q: What is meditation?
A: Attentive awareness.
Meditation turns our attention to our experience. It may involve focusing on the breath, on bodily sensations, or a word or phrase. Simple meditation brings our attention away from distracting thoughts and focuses on the present moment.
http://liveanddare.com/types-of-meditation
Q: Will it lead to health and stress relief?
A: Yes but so will exercise, yoga, Tai Chi and sex. Often more directly.
youtu.be/o-kMJBWk9E0
Q: Why meditate?
A: Meditation is the ‘rocket fuel’ of interior development in the dharmic religions (Hinduism, Jainism, Sikhism and Buddhism). Meditation is being actively rediscovered and implemented by contemplative traditions in the Abrahamic religions, Occult and new age schools and individually by secular, therapeutic and medicinal meditation advocates.
http://www.mindbodygreen.com/0-16023/4-really-good-reasons-everyone-should-meditate.html
You require a 100 reasons?
OK: http://www.bodymindsoulspirit.com/100-benefits-of-meditation/
Q: What are the proven benefits?
A: On a physical level, meditation
- Lowers high blood pressure
- Reduces anxiety attacks
- Decreases tension-related pain, such as, tension headaches, ulcers, insomnia, muscle and joint problems
- Improves the immune system.
http://www.artofliving.org/meditation/benefits-of-meditation
- Increases serotonin production, improving mood, behaviour and emotional well being
Q: Can I dabble?
A: Sure. Try yoga nidra, led meditations, hypnosis, visualisation and chanting.
http://www.freemindfulness.org/download
http://www.buddhanet.net/audio-meditation.htm
SITTING FAQS
http://youtu.be/1_djWyC1-_4
Q: What can I expect?
A: Expect Nothing. Achieve everything.
In other words meditation is experiential and not a theoretical pursuit. You can read all the recipe books you want. At some point cooking, eating and above all tasting is required …
Q: Who has developed, refined and taught the best techniques.
A: The Buddhists. Often borrowing techniques from or influencing other traditions.
Q: Do I have to be a Buddhist to practise with them or using their skill set?
A: No. Some visualisations, chanting and practices may use specific Buddhist religious iconography. You can sit without being partisan.
Q: Do I need a cushion?
A: No. However it is recommended as it is more comfortable.
Q: Can I meditate in a chair, moving or lying down?
A: Yes. Google the ‘Egyptian pose’, 'walking meditation’ and 'yoga nidra’.
Q: How do I sit?
A: Google is your friend. Here is something from Youtube:
http://youtu.be/HHVcxgX0Qr0
Q: How long should I sit for?
A: A couple of decades would be a good start.
In other words regular practice as a life enhancing choice, will deepen with time and practice.
GETTING STARTED common situations
Q: Why is it hard?
A: You are trying too hard, too long, too uptight or too soon. When stressed or needing a break nearly everyone will say 'give me a break, just need to sit down for a while’. Everyone benefits from sitting still for a few moments and taking some deep breaths. Still too hard? Try yoga or prostrations before walking meditation.
Q: Which is the best meditation?
A: The regular one. Ideally daily.
Q: I can only sit for five minutes
A: That is five one minute meditations. Twice a day it is ten minutes. Time is measured by regular intervals. Meditation is called practice because it takes, like most skills, practice.
Q: What if my situation is too busy, noisy, crowded etc? I just can’t.
A: All problems have solutions. Part of the reason for joining a virtual or actual community is for advisement, encouragement and inspiration.
Q: Something is stopping me. What is it?
A: You.
You will come across 'you’ all the time in meditation. You can befriend the you’s or think they are an enemy … You will meet many of 'you’ and find their real nature …
Q: I don’t like meditating. It is boring. When will something happen?
A: 'Not liking’ happens. Boring happens. Eventually we become aware of turmoil and peace ...
Meditation changes. Meditation is often paying attention to aspects of 'nothing’. A lot of thoughts, aversions, positive mind states, physical sensations etc.
Q: What is the best hand position often referred to as Mudra?
A: It is quite common for people to use comfortable positions. The Buddha is often depicted with one hand on the other. Sometimes the dominant hand goes on top. Sometime taught as gender specific. The left hand on top for women and the right for men. No idea what is best for bisexual, gay or transgender individuals. See what works for you. Hands facing down on the knees is quite common in some schools. In yoga, mudra tend to be more open. For beginners the subtleties are not very important. Different schools and teachers may provide variances.
Q: What is the best type of cushion?
A: Anything that provides firm support and lifts the pelvis approximately ten centimeters. A Zafu is often used by monastics, temples and Dharma centers .
Q: Is the lotus posture or half lotus essential?
A: No. These come from the yogic tradition and can provide a firm base or very often unnecessary knee strain or injury. Completely unnecessary unless one is used to such postures through culture, tradition or quasi magical superstitions about how the body works. The Burmese posture is quite sufficient if sitting on a cushion. Be comfortable. In time the reason for a more sealed half or full lotus may become apparent but in many situations and other non-dharma traditions is not required.
Q: Can one kneel?
A: Yes. There is a seiza kneeling stool available or one can easily be made. Another aid to kneeling is to use a cushion or pillow under the buttocks. Unless culturally disposed and used to this mode of sitting or very young/flexible it can be painful. Sitting in a painful posture releases endorphins - as does sadomasochism. Gimp meditation is not required.
Q: Can one sit in a chair?
A: Yes of course. Sitting in a chair might well become the Western norm.
Q: Can one stand?
A: Yes. Used in Tai Chi, Yoga, Martial Arts and mindful queueing.
http://www.buddhaweekly.com/the-better-way-standing-meditation/
Q: Should the eyes be opened or closed?
A: Varies. Many advocate the eyes open and lightly focused on a spot about half a meter ahead. The advantage is lessening any form of internal dialogue. Closed eyed practice tends to be more useful when the chaotic mind and drifting tendency is less present. In some systems such as Sufism, the drifting tendency is actively encouraged as a form of communication with the subconscious dream state.
Q: Is ambient sounds like water running okay or should I aim for total silence?
Depends. Running water or chanting can be calming. For some sound generated, mantra is the whole of their healing practice. Personally I associate listening to led meditations or ambient/nature sounds as additional calming practices ...
Q: What about interval timers?
They are a good idea initially. It provides a set achievement ... However [spoiler alert] Buddhist meditation is NOT about achievement. Strange but true. However that takes a lot of time and experience to assimilate and understand in a goal orientated Western being. The InsightTimer and community - I sometimes use.
Q: What are some cushion-sitting useful tips?
A: Keep the back straight as if suspended from a string on the back of the head, pulling one up. One is solid, support going all the way to the earth core. Move the head back, so it is more above the torso. Loosen the jaw so the lips are lightly touching. Move the chin slightly down. Remove the poker up your ass. Be attentive, not morbidly rigid.
Q: Can we deal with negative emotions?
A: Courage initially is the ability to display fear and expose and sit with anxiety, distress, pain, boredom etc. and then to move into higher states. Negative qualities of fear, anger, gibbering mind and such eventually dissolve. We move into more courageous stages of being.
Unless one has been brought up in the Buddhist culture, the first level of mild negativity in practice may be anxiety around Buddhas, Dharma, Sangha, the whole unknown practice phenomena. Then we may become aware of the doubt and uncertainty related to our experience.
As we progress, we become aware of negative emotions in terms of our personal practice. Eventually we move into others negativity and transform their ability to progress . . .
At the level beyond negative emotions, we have neither fear of self, fear of external or fear of others progress or lack, we have in essence become courageous, even if initially the animal or psychological hindrances are effecting our behaviour and draw us back. Eventually detachment overcomes negative and positive temporary emotions.
Q: What is an example of meditation practice?
A: My base practice is zazen. I started doing it before I found it had a name. Basically you just sit. That is my practice, that is my discipline. Every morning. Time never is an issue. Currently about thirty or forty minutes. Sometimes use the insighttimer app on the Ipad. I start with a settling practice, usually a mind, body, emotions scan to find what needs some attention. Then perhaps some chanting or dedicated practice. Before finally being attentive to the breath and lower belly.
All spiritual paths go inward - eventually. The Buddhists with their emblem - man sitting quietly - have developed this calm abiding to a multi-faceted pragmatic approach.
Forget the words, the cleverness - go inward. How?
How simple can it be?
http://learning.tergar.org/2015/05/04/radiance-interview-with-myoshin-kelley/
A: Attentive awareness.
Meditation turns our attention to our experience. It may involve focusing on the breath, on bodily sensations, or a word or phrase. Simple meditation brings our attention away from distracting thoughts and focuses on the present moment.
http://liveanddare.com/types-of-meditation
Q: Will it lead to health and stress relief?
A: Yes but so will exercise, yoga, Tai Chi and sex. Often more directly.
youtu.be/o-kMJBWk9E0
Q: Why meditate?
A: Meditation is the ‘rocket fuel’ of interior development in the dharmic religions (Hinduism, Jainism, Sikhism and Buddhism). Meditation is being actively rediscovered and implemented by contemplative traditions in the Abrahamic religions, Occult and new age schools and individually by secular, therapeutic and medicinal meditation advocates.
http://www.mindbodygreen.com/0-16023/4-really-good-reasons-everyone-should-meditate.html
You require a 100 reasons?
OK: http://www.bodymindsoulspirit.com/100-benefits-of-meditation/
Q: What are the proven benefits?
A: On a physical level, meditation
- Lowers high blood pressure
- Reduces anxiety attacks
- Decreases tension-related pain, such as, tension headaches, ulcers, insomnia, muscle and joint problems
- Improves the immune system.
http://www.artofliving.org/meditation/benefits-of-meditation
- Increases serotonin production, improving mood, behaviour and emotional well being
Q: Can I dabble?
A: Sure. Try yoga nidra, led meditations, hypnosis, visualisation and chanting.
http://www.freemindfulness.org/download
http://www.buddhanet.net/audio-meditation.htm
SITTING FAQS
http://youtu.be/1_djWyC1-_4
Q: What can I expect?
A: Expect Nothing. Achieve everything.
In other words meditation is experiential and not a theoretical pursuit. You can read all the recipe books you want. At some point cooking, eating and above all tasting is required …
Q: Who has developed, refined and taught the best techniques.
A: The Buddhists. Often borrowing techniques from or influencing other traditions.
Q: Do I have to be a Buddhist to practise with them or using their skill set?
A: No. Some visualisations, chanting and practices may use specific Buddhist religious iconography. You can sit without being partisan.
Q: Do I need a cushion?
A: No. However it is recommended as it is more comfortable.
Q: Can I meditate in a chair, moving or lying down?
A: Yes. Google the ‘Egyptian pose’, 'walking meditation’ and 'yoga nidra’.
Q: How do I sit?
A: Google is your friend. Here is something from Youtube:
http://youtu.be/HHVcxgX0Qr0
Q: How long should I sit for?
A: A couple of decades would be a good start.
In other words regular practice as a life enhancing choice, will deepen with time and practice.
GETTING STARTED common situations
Q: Why is it hard?
A: You are trying too hard, too long, too uptight or too soon. When stressed or needing a break nearly everyone will say 'give me a break, just need to sit down for a while’. Everyone benefits from sitting still for a few moments and taking some deep breaths. Still too hard? Try yoga or prostrations before walking meditation.
Q: Which is the best meditation?
A: The regular one. Ideally daily.
Q: I can only sit for five minutes
A: That is five one minute meditations. Twice a day it is ten minutes. Time is measured by regular intervals. Meditation is called practice because it takes, like most skills, practice.
Q: What if my situation is too busy, noisy, crowded etc? I just can’t.
A: All problems have solutions. Part of the reason for joining a virtual or actual community is for advisement, encouragement and inspiration.
Q: Something is stopping me. What is it?
A: You.
You will come across 'you’ all the time in meditation. You can befriend the you’s or think they are an enemy … You will meet many of 'you’ and find their real nature …
Q: I don’t like meditating. It is boring. When will something happen?
A: 'Not liking’ happens. Boring happens. Eventually we become aware of turmoil and peace ...
Meditation changes. Meditation is often paying attention to aspects of 'nothing’. A lot of thoughts, aversions, positive mind states, physical sensations etc.
Q: What is the best hand position often referred to as Mudra?
A: It is quite common for people to use comfortable positions. The Buddha is often depicted with one hand on the other. Sometimes the dominant hand goes on top. Sometime taught as gender specific. The left hand on top for women and the right for men. No idea what is best for bisexual, gay or transgender individuals. See what works for you. Hands facing down on the knees is quite common in some schools. In yoga, mudra tend to be more open. For beginners the subtleties are not very important. Different schools and teachers may provide variances.
Q: What is the best type of cushion?
A: Anything that provides firm support and lifts the pelvis approximately ten centimeters. A Zafu is often used by monastics, temples and Dharma centers .
Q: Is the lotus posture or half lotus essential?
A: No. These come from the yogic tradition and can provide a firm base or very often unnecessary knee strain or injury. Completely unnecessary unless one is used to such postures through culture, tradition or quasi magical superstitions about how the body works. The Burmese posture is quite sufficient if sitting on a cushion. Be comfortable. In time the reason for a more sealed half or full lotus may become apparent but in many situations and other non-dharma traditions is not required.
Q: Can one kneel?
A: Yes. There is a seiza kneeling stool available or one can easily be made. Another aid to kneeling is to use a cushion or pillow under the buttocks. Unless culturally disposed and used to this mode of sitting or very young/flexible it can be painful. Sitting in a painful posture releases endorphins - as does sadomasochism. Gimp meditation is not required.
Q: Can one sit in a chair?
A: Yes of course. Sitting in a chair might well become the Western norm.
Q: Can one stand?
A: Yes. Used in Tai Chi, Yoga, Martial Arts and mindful queueing.
http://www.buddhaweekly.com/the-better-way-standing-meditation/
Q: Should the eyes be opened or closed?
A: Varies. Many advocate the eyes open and lightly focused on a spot about half a meter ahead. The advantage is lessening any form of internal dialogue. Closed eyed practice tends to be more useful when the chaotic mind and drifting tendency is less present. In some systems such as Sufism, the drifting tendency is actively encouraged as a form of communication with the subconscious dream state.
Q: Is ambient sounds like water running okay or should I aim for total silence?
Depends. Running water or chanting can be calming. For some sound generated, mantra is the whole of their healing practice. Personally I associate listening to led meditations or ambient/nature sounds as additional calming practices ...
Q: What about interval timers?
They are a good idea initially. It provides a set achievement ... However [spoiler alert] Buddhist meditation is NOT about achievement. Strange but true. However that takes a lot of time and experience to assimilate and understand in a goal orientated Western being. The InsightTimer and community - I sometimes use.
Q: What are some cushion-sitting useful tips?
A: Keep the back straight as if suspended from a string on the back of the head, pulling one up. One is solid, support going all the way to the earth core. Move the head back, so it is more above the torso. Loosen the jaw so the lips are lightly touching. Move the chin slightly down. Remove the poker up your ass. Be attentive, not morbidly rigid.
Q: Can we deal with negative emotions?
A: Courage initially is the ability to display fear and expose and sit with anxiety, distress, pain, boredom etc. and then to move into higher states. Negative qualities of fear, anger, gibbering mind and such eventually dissolve. We move into more courageous stages of being.
Unless one has been brought up in the Buddhist culture, the first level of mild negativity in practice may be anxiety around Buddhas, Dharma, Sangha, the whole unknown practice phenomena. Then we may become aware of the doubt and uncertainty related to our experience.
As we progress, we become aware of negative emotions in terms of our personal practice. Eventually we move into others negativity and transform their ability to progress . . .
At the level beyond negative emotions, we have neither fear of self, fear of external or fear of others progress or lack, we have in essence become courageous, even if initially the animal or psychological hindrances are effecting our behaviour and draw us back. Eventually detachment overcomes negative and positive temporary emotions.
Q: What is an example of meditation practice?
A: My base practice is zazen. I started doing it before I found it had a name. Basically you just sit. That is my practice, that is my discipline. Every morning. Time never is an issue. Currently about thirty or forty minutes. Sometimes use the insighttimer app on the Ipad. I start with a settling practice, usually a mind, body, emotions scan to find what needs some attention. Then perhaps some chanting or dedicated practice. Before finally being attentive to the breath and lower belly.
All spiritual paths go inward - eventually. The Buddhists with their emblem - man sitting quietly - have developed this calm abiding to a multi-faceted pragmatic approach.
Forget the words, the cleverness - go inward. How?
How simple can it be?
http://learning.tergar.org/2015/05/04/radiance-interview-with-myoshin-kelley/