Class 1 - Meditation for Beginners download class
Thanks for joining our free online course! These classes are designed to be looked at slowly: please spend a week on each one as you explore the theme in your own life. We hope you enjoy the discussion topics and the guided meditation exercises.
How meditation works
Meditation is an extremely simple process. It follows three distinct steps:
1. We start with the superficial, scattered mind (This is the level with which we often carry out our day-to-day chores, ‘bring in the newspaper’, ‘cook the meal’ - it is often characterised by lots of thoughts, positive and negative, with very little control or knowledge of how they got there). If we are often in this state of mind, we will find that we are easily distracted, have difficulty concentrating, probably worry about unimportant things and have little understanding of the real 'us'.
2. We then progress by virtue of our heart’s concentration - to deeper, analytical thinking. When our mind is focused completely on one thing, we are the most efficient and purposeful in our thinking (This is the basis of the rules of ‘time-management’ -> to be focused absolutely on one task at a time). The analytical level reveals the deepest we can go with thought. We can use a number of meditation techniques to achieve this, and they will be explored in further classes.
3. From this very deep thinking we enter into intuitive states, revelations, "I know this is right" feelings or extremely vivid goals or intense creativity or spiritual dreams. When thinking stops and intuitive experience takes over, this is meditation. We call these moments, 'Aah' moments. These moments are where the deepest moments of revelation and intuition are born, and we reveal our real self.
The task of meditation is to enter the very focused thinking of the analytical mind and from there the shift to the intuitive mind or heart takes place automatically.
The highest experience in any endeavour is a meditation experience. Every endeavour goes through similar processes to eventually arrive at meditation experiences.
If, for example, we want to become a pianist, we first have to train the body and the mind to have the correct finger technique etc. For a footballer, the right kicking style; for a rock-climber, the right moves; so we concentrate past the superficial to the analytical mind and learn and practice as efficiently as possible.
At each endeavour's upper echelon, however, there are moments where our consciousness is transported past the analytical to the intuitive or higher mind or what we may call the heart. Examples of these intuitive or ‘meditative’ moments are typically where a team works as one, a runner experiences the ‘runner’s high’, a bushwalker ceases to be an observer and merges into the feeling of the forest and becomes a participant, a sports person hits a ‘zone’.
As we know already these moments are usually;
Memorable - when we look back on our lives these are the moments that we
recall.
Fulfilling - they are the reason we spend hours at our endeavours so we
can get a few moments of ‘meditation’.
Accidental - imagine how much better our lives would be if we could
meditate at any time we chose.
The seven keys to meditation
There are several key things you can do that will significantly enhance your meditation. They may seem subtle at first, but remember, meditation itself is all about cultivating the higher, subtler parts of your being. Take it from experience - together these seven keys will make a big difference. So please give them a try!
1. Find a Special Place
Set aside a special place that is used only for meditation. If you have a spare
room, great, but it’s fine to set aside a corner of your bedroom. This will be
your sacred space for self-discovery, so you’ll want to make it as inspiring as
possible.
You might like to:
· Cover a low table with a clean, light cloth.
· Place a candle on a table, and a vase with fresh flowers if possible.
· You may also want to light some incense. Together, these items will help
create a meditative atmosphere.
2. Prepare Physically
Your spiritual journey takes place in and through your
physical body. Here’s how you can help prepare it for meditation:
· Take a shower before meditating. If it isn’t possible to take a shower, wash
your face and hands.
· Wear clean, light, loose fitting clothes.
· Take your shoes off before meditating. Your feet deserve a break too!
3. Sit Relaxed, Sit Straight
There’s
no need to sit in a special yogic posture to meditate. If you can sit
comfortably on a cushion on the floor, this is best. Otherwise a meditation
stool or chair is fine. The important thing is to be still and relaxed, to have
your back erect, and if focussing on an object, to have it close to eye level. People
often ask if it’s okay to meditate while lying down. We don’t recommend it; the
most likely outcome is you’ll fall asleep. Always remember to begin your
meditation with a few ‘power-breaths’ – long, slow deep breaths that
release the myriad of thoughts and focus your attention within.
4. Slow and Steady Wins the Race
In the beginning, five minutes of meditation a day is enough. Meditation is like
an inner muscle that you are slowly but surely making stronger. If you overwork
a muscle, it becomes sore; if you meditate for more than five minutes and feel
tension in your head or get a headache, you know you’ve gone beyond your
capacity. Try not to be concerned with expectations of what your meditation is
going to do for you or what your meditation experience ‘should’ be. Just
steadily, soulfully and sincerely practice and make yourself alert to the
messages that will begin to arise from within.
5. Choose the right time
Make an appointment
with yourself and practice at the same time each day. Just as you feed your
physical body several times a day at certain times, meditation nourishes your
inner life so set at least one special time each day for your meditation
exercises.
The best time to meditate is early in the morning, before you enter into your
daily activities. This way, the peace you get from your meditation will permeate
the rest of your day.
Many people also like to meditate when they get home from work, to help wash
away the stress of the day. You might also want to meditate just before going to
bed. This will help you to sleep more soundly.
We don’t suggest meditating right after a big meal. Like a bird, your inner
being will be trying to fly higher, but your body will be weighing it down. So
wait an hour or two before meditating.
6. The Power of Music
Music is often referred to as the language of the soul. Peaceful music of the
heart will create a meditative atmosphere and tremendously enhance the quality
of your meditation. Play it softly during your exercises; merely listening to
and absorbing the music will help you to feel the deep inner stillness of
meditation. We have collected some free tracks to download or you can purchase a
CD from our online shop on meditation.org.au.
7. You
In the end, the most important ingredient in this whole process is you. It is
you, who experiences, you, who is discovered, you, who is the student, you, who
is the real teacher and you, finally, who is revealed. Remind yourself of
this often because this is the greatest gift of meditation: faith in oneself.
Highly recommended
A meditation journal: verbalising what you are going through and/or what you are
currently focusing on by writing down these self-revelations formalises and
crystallises the most crucial process of listening to oneself.
Exercise 1 - Meditating with a candle flame or object download guided meditation Imagine the candle as an entrance way to the vast spiritual dimensions permeating everything, imagine it as the doorway to the inner universe. You might see this candle flame standing at the threshold between the physical and spiritual universes.
To finish your meditation take a few deep
breaths and become aware again of your physical self. |