David Tuffley Meditation brings wisdom; lack of meditation leaves ignorance. Know well what leads you forward and what hold you back and choose the !ath that leads to wisdom "" The #uddha. Meditation practice This e#ook outlines the distilled essence of meditation !ractice. $t is based on a broad study of the many meditation traditions that have grown u! over time in different !arts of the world. %nce you know the essential basics you can ada!t the techni&ue to suit your needs. Meditation is something that can be learned in a few minutes but which can take a lifetime to !erfect. The greater the truth the more sim!ly it can be e'!ressed. Think of (instein)s (*mc+ ,the energy contained in an ob-ect e&uals the mass of the ob-ect multi!lied by the s&uare of the s!eed of light.. $nner !eace by definition comes from within and not derived from an e'ternal source though the right e'ternal sources can occasionally trigger the inner e'!erience. Many !eo!le in the busy consumer driven societies of the +/st century have been told to seek fulfillment outside of themselves. 0onstant messages from the media tell us to define ourselves by owning the latest consumer !roducts. $m!licit in those messages is that you will feel unfulfilled unless you have those !roducts and services. 0onsumerism is not necessarily a bad thing; it has led to a steady im!rovement in !eo!le)s &uality of life in general. 0onsumerism is a !roblem in a !erson)s !rogress towards enlightenment when one)s !ers!ective is limited to the view that consumerism is all there is. Meditation establishes !rimary attention on your inner self. 1ou can continue to live in the material world but that world must be !ut into its !ro!er !ers!ective as being your secondary reality. Meditation creates a !eaceful inner s!ace within which you can become aware of the more subtle as!ects of yourself that have been hitherto obscured by the noise of the outer world. $n this s!ace your $ntuition grows stronger revealing to you a rich stream of subtle knowledge to hel! you understand yourself and the world you find yourself in. Meditation can therefore lead to great ha!!iness. Plus it is free and com!letely natural.
Simple method for meditation Meditation at its sim!lest is heightened awareness without the mental chatter. 2ith our restless minds in control and demanding entertainment it may seem that meditation is difficult. Plus there are so many a!!roaches a !erson can take. $t is good to know that there is a very sim!le and effective method that anyone can use. $t is the essence of every method and is so sim!le that it only takes a few minutes to learn ,though !erha!s a lot longer to master.. Begin by sitting comfortably and begin to breathe rhythmically. 3it with s!ine straight but in a way that will not induce slee!. #reathe dee!ly from the dia!hragm in through your nose and out through your mouth. $f you get hori4ontal or too comfortable slee! will not be far away. 3lee! is definitely not meditation. 3lee! is unconsciousness absence of awareness. Focus your conscious awareness on the place immediately behind the centre of your forehead the so"called Third (ye the !lace where your 5ighest 3elf lives. $magine your attention is a focused beam of light that illuminates and energi4es your 5ighest 3elf in its home the Third (ye. Generate a strong desire to bring the 5ighest 3elf into your everyday awareness. 1ou know that this !lace is the centre of your inner universe your most sacred !lace and the very heart of who you are. 1ou know you have succeeded with this ste! when you have a strong feeling of being cantered. While maintaining this feeling of centeredness, allow your attention to expand outwards in all directions. The focused beam of light now becomes a beacon of light radiating out in all directions. ('!anding your awareness outwards like this should give you a sense of s!aciousness ease and lightness. The centering and e'!ansion can !roceed almost simultaneously and should involve no further effort beyond the effort to focus and then radiate your attention in the way described. $t is not something you should try to do or force yourself to do. 1ou allow it to ha!!en. $t is a natural state of awareness that e'isted in our distant ancestors before we develo!ed egoist thinking as a way of strategi4ing survival in the world. $t is the state of mind that is described in the 0hristian #ible story of Adam and (ve before the knowledge of good and evil took hold. This s!acious but centered awareness is a natural state of mind that you are allowing to become re"established in yourself not something new that you have to work to establish. After centering your awareness and then allowing it to e'!and outwards continue to consciously breathe deeply and rhythmically. 0oncentrate your awareness on the in"breath without engaging in any mental commentary. 3im!ly be aware of the breath as it comes in and be likewise aware as it goes out all the while remaining centered aware and thoughtless. This is the essence of meditation. 1ou can count sub-vocally on the out-breath u! to a certain number of breaths ,say 67.. %r you can set a timer to remind you when ten minutes has !assed. Ten minutes is a good duration to begin with. Do the ten minutes for two weeks or so until it becomes well"established then gradually increase the duration u! to 87 minutes over the weeks that follow. 1our goal should be to meditate in this way for up to 30 minutes, twice a day. $t is good to begin your day with a meditation session. 9ikewise end the day with a session in the evening not long before bed"time. %f course as you get used to your meditation !ractice and start to feel the benefits ,stress reduction more even"tem!ered e'!anded awareness intuitive insights increased creativity im!roved relationshi!s en-oyment of life to name a few. you may feel inclined to take some time during the day to meditate say at lunch time. :ust choose a safe !lace where you won)t be disturbed for half an hour if that is !ossible. (ven if it is not you can snatch a few minutes here and there and still derive worthwhile benefit. 5ow do you know if you are doing it right; <emember meditation is heightened awareness without the mental chatter. $f you can get yourself into a state of heightened awareness and are able to &uiet your mind of the chatter for a !eriod of time you are meditating. #y doing this you switch off the ego activate the !art of the brain where higher awareness is !ossible and flush your body with !lenty of o'ygen. $t is enough to make you feel rela'ed with a dee! sense of well"being. Meditating for a short time is not difficult. Doing it for /6 or +7 minutes twice a day for the rest of your life will be more challenging. <esolve to meditate regularly for two weeks. =ourteen days that is not too much to commit to. At the end of this time you should be feeling the benefits for yourself at a dee! level and this might be enough to establish meditation as a !ermanent !art of your life.
Practice non-attachment %ne of the hardest things about meditation is an undisci!lined mind that insists on being listened to and entertained. A mind that generates random thoughts about all manner of things a mind which -um!s from one thought to another like a grassho!!er. This describes most !eo!le most of the time. >o matter how interesting or im!ortant or disturbing these thoughts might be when meditating it is im!ortant that you do not allow your attention to latch onto these random thoughts. $magine that they are like loose !ages of a news!a!er blowing in the wind. Allow the wind to carry the news!a!er away and give them no further thought. <esist the im!ulse to catch the !age and read the worldly news written u!on it. ?nderstand that all such news is short"lived and ultimately without any real meaning or substance. $n other words !ractice non"attachment. Attachment to worldly things is a ma-or cause of human suffering since nothing in the world is !ermanent. That which we are attached to must soon change or disa!!ear and we suffer because what we were attached to is now gone. Practicing non"attachment removes the cause of suffering. Another way to look at this is to !ractice having very low e'!ectations. 2ith low e'!ectations you will seldom if ever be disa!!ointed. >on"attachment is the key to meditation. $t is also the key to a contented if not ha!!y life in general.
Optional Mantra 3ome meditation schools suggest you should recite a sacred mantra while meditating. $t isn)t strictly necessary though. The sim!le method outlined above alone will have strongly focussing effect on the mind. $f you want to use a mantra you might use ighest !elf ,on the in"breath. "wa#e$ ,on the out"breath.. #y addressing your own 5ighest 3elf also known as the God 2ithin and bringing it to your consciousness your egoic self begins to dissolve and you start to e'!erience a sense of one"ness or unity consciousness. $n this state you become increasingly aware of the inter"connectedness of all things that is the foundation of the 3atori e'!erience. #eing detached from your mind by becoming the observer of it activates in you a new dimension of thought. There is the @$) that thinks your various thoughts and then there is the awareness that watches the @$) thinking those thoughts. That observer entity is an as!ect of your 5ighest 3elf. >euroscientists have observed on brain activity imaging devices that a !erson who is actively using this higher faculty is using one of the most recently evolved !arts of the human brain.