Can anybody teach me how to do meditation?

Question

I want to learn how to meditate. Can anybody teach me how to do it?

Answer 1

Meditation is learning to live in the moment, when nothing distracts you and when you are not tied to the past or anxious about the future. In meditation you become peacefully aware of your real self. The more you use it, the more aware you become. When you learn to live life for each moment, to enjoy and appreciate life to the fullest at that moment, you suddenly become impervious to the myraid of doubts and fears that you've lived with all your life.

While there are many folks that seem to believe their particular mantra has "magical power", it really is the mindfulness that matters. The mantra is just one of the vehicles you can use to get there.

I developed a simple nonsectarian practice, but my background is in Buddhism - specifically Jodo Shinshu (aka Shin) Buddhism, Nichiren Buddhism, and the nonsectarian teachings of the Bright Dawn Institute (aka Kubose Dharma Legacy).

Here is the simple, yet potent, meditation technique that I use with some recommended resources as well. Specific posture does not matter. If you are uncomfortable sitting on the floor, you can sit on a chair with feet flat on the floor.

Since I have medical issues, I do a simple form of secular mindfulness meditation to relieve stress and anxiety. This helps to reduce high blood pressure and the frequency of headaches. It is a practice recommended by my primary licensed physician and is not encumbered by any superstitious nonsense.

I have actually studied a wide variety of religions and paths. Being more musically inclined, I was initially attracted to the practices of Jodo Shinshu (aka Shin Buddhism) and Nichiren Buddhism - with the combination of chanting a rhythmic phrase (Nembutsu or Odaimoku) and/or sutra recitation to a visual object (a scroll of Amida or a Gohonzon). This is a more active form of meditation as compared to the silent form (see below for that). So I decided to create a nonsectarian alternative in that vein. One practice that I find helpful in the vein of the Way of Oneness (the realization of interdependence) is to chant “Be One, Be Peace” in a position of gassho (palms together in front of chest with fingers pointing upward - a traditional gesture of respect) to an object such as a Dharma Wheel or a drawing of enso (a circle) as used in Zen. Five minutes of this every morning before work does wonders for my blood pressure and stress level.

You are more than welcome to use the chant if you think you may find it possibly useful.

I use two forms: “Be One. Be Peace.” for those who prefer a four syllable “mantra” like “Namandabu.” Or “Be One. Be Love. Be Peace.” for those who prefer the pace of a six syllable “mantra” like “Nam(u) Myo-ho Ren-Ge Kyo” or “Na-Mu A-Mi-da Butsu.” People who like (or are drawn) to chant are attracted to the rhythm.

For me, the purpose of any practice is to encourage self-reflection, internalizing this awareness , and wonder/gratitude/awareness of the interdependent forces of the Universe (Dharmakaya - in Shin this is symbolized as Amida Buddha which allows practitioners to perceive these forces as “compassionate” and “caring” thus allowing us to relate to them easier, or as the Gohonzon in Nichiren Buddhism which is a calligraphic representation of the “Ceremony in the Air” from the Lotus Sutra which is also a representation of the interdependent forces of the Universe).

There are a couple of simple techniques for silent meditation as well. You do not have to sit on the floor. You can sit with erect back on a chair. Many people say try for 15 minutes twice a day. I say start with a simpler goal - 5 minutes twice per day. The benefits include stress management and relaxation benefits which help the body, increased mindfulness and focus, and increased energy. The mindfulness can be a benefit to your spiritual life, but meditation also has "non-spiritual" benefits. Here are two easy techniques:

Breathing meditation - 1) Check posture. 2) Close your eyes and relax. 3) Focus on your breath entering and leaving your body. 4) Count breaths mentally one to four. Repeat. 5) Don't fight a wandering mind, but calmly direct it back to task. 6) Sit for a minute afterwards.

"Mantra" technique (choose a personal "calm" word or phrase that you will repeat in your meditation - it can be from your religion or something as simple as "one" or "calm" – I use the nonsectarian “Be One. Be Peace” or “Be One. Be Love. Be Peace.”) - 1) and 2) as above in the Breathing meditation. 3) Listen to your breathing and let it relax you with each breath. 4) Once you are relaxed, mentally "hear" your "calm" word or phrase in your mind. Let it repeat in your mind. 5) Don't fight a wandering mind, but calmly direct it back to task. 6) Sit for a minute afterwards.

That is all there is to these very simple but beneficial meditation techniques. Many people think that something "mystical" should happen during meditation. Most often "nothing" happens and "nothing" should be expected.

Oh yes, and it didn't cost me anything to learn nor were there any "initiations" involved.

Some good resources on "secular" meditation are "The Calm Technique" by Paul Wilson as well as "The Relaxation Response" by Herbert Benson. If you need more formal "assistance" or "training" then I would look into Natural Stress Relief which was founded by former Transcendental Meditation instructors upset at the rising cost and ongoing superstition associated with TM. They charge $47 for their training compared with the $2,500 that TM would charge you.

http://www.naturalstressreliefusa.org/

Also look at these websites on Buddhism on the nonsectarian Bright Dawn teachings which have a heritage of Shin and Zen Buddhism:

http://www.brightdawn.org/

http://www.heartlandsangha.org

Answer 2

There are different forms of mediation. So it depends on you and your religiousity. I say the Rosary. Saying the Hail Mary's and the Our Father's unites my being with God, the angels and the saints. But while saying the rosary I think of pictures in my mind of the scenes that each mystery calls for. Ie-Agony in the Gardern, Jesus's Crucifixion. I use these things as aids to meditation.
Simply sit in a chair, think of an event from the life of Christ, picture it in your mind and get quiet. Think about being in that place and time. You are there, what would you do? How would you act?
15 minutes a day or less should do it.

Answer 3

Short answer, you can't _not_ meditate. We're always meditating, it's just that 99% of the time we're meditating on some passing distraction or asleep. Real meditation the way you mean it just means being aware of where you're at in a given moment.

Answer 4

I can only tell you how I meditate. First choose your mantra. It’s a word of power. I choose to use the name God. This is because I intend to be infused with His spirit when I am finished. You can use whatever word you want. Once you have your mantra, and it can be more than one word. I get comfy. I lay down on my back with pillows under my knees. Then I deliberately go through every muscle, relaxing it and filling it with white light from God. Do this at the same time I am repeating my mantra. The idea is to cease thinking, make your mind a blank. This works to relax and deal with tension, and can also make you open to spiritual contact. When every muscle is relaxed completely, filled with healing and loving light, and don’t forget your insides. Surround yourself with protective white light. Try not to think of anything except your mantra. Sounds simple, but it’s hard. Do this everyday, try to do it at the same time everyday. Mine is a combination of several different kinds of meditations. Hope it gives you what you are looking for, in fact I hope it gives you more than you are looking for.

Blessed Be

Answer 5

Check out this website: http://www.sahajayoga.org
There are free courses pretty much all over the world. If you can't find a centre near you, that is at:
http://www.sahajayoga.org/worldwidecontacts/default.asp
then just write to the contact address of the website in your country (or to the centre in the nearest city) - they might have distance courses available, or they might be planning to open a centre near where you live.
Good luck!

Answer 6

Yeah, I'm sure you can go to various yoga studios. There are also Buddhist temples, and various places -- just look up meditation in google businesses in your city.

Answer 7

A pastor once explained it to me like this...
"You know how to worry don't you? Well meditation is the exact opposite."

Answer 8

concentrate on breathing though the nose deeply try clear your mind by letting your thoughts drift away until your are relaxed some times it takes hours for more information goto this website http://home.att.net/~meditation/MeditationHandbook.html

Answer 9

Pls listen to this song:

http://www.bmf.org/wisdom/real-heart.html

Also:

With Every Breath Say, "LA ILAHA ILL-ALLAHU"
A short talk given by Muhammad Raheem Bawa Muhaiyaddeen, may God be pleased with him, on June 18, 1975.

Say, "La ilaha, ill-Allahu." Do not waste your breath. With every breath say, "La ilaha ill-Allahu." Whatever time it is, you should never remain idle. Whether you are staying here or elsewhere, these words have to be said. They must be said with your breath.You do not have to make a sound.Your tongue should gently form the words within your mouth.You should say, "La ilaha ill-Allahu." The outgoing breath, La ilaha: Other than You nothing exists, should be drawn along with awareness. Movement should occur at this time. The sound ill-Allahu should be drawn in with awareness and wisdom and planted firmly within the qalb, or inner heart. Whatever the time or wherever the place, you must say this.

Whether you are walking, lying down, awake, working, or sleeping - at all times the breath, these words, the remembrance, feeling, awareness, intellect, judgment, and wisdom should function continually. Understanding should be attained through divine analytic wisdom, and every movement should be perceived. One should be aware of all the movements.The coming and going of each breath should be understood. It should be perceived through divine luminous wisdom, and all its sounds, explanations, and lights should be understood.

Say it like this. Do not waste even a second! Thought, feeling, awareness, intellect, judgment, wisdom, divine analytic wisdom, and divine luminous wisdom should be aware of this. You should bring all seven states of consciousness together and recite these words.You should say these words whether you are sitting here or somewhere else. It is good to recite these words continually no matter what other work you may be doing. Do not merely spend your time laughing. The breath should function with this remembrance irrespective of the work you are doing. It must go on like this.

As the breath continues to function in this manner, you must acquire wisdom, God's actions, and His qualities. God's actions should become your actions, and you should also perform His duty. Please do this.

Do not be idle! Do not sit in the corner and laugh or sit in the garden and gossip. Whatever you may be doing, this work should go on. Wherever you may be, this work should continue. These words should flow unceasingly into your inner heart through awareness and wisdom. Whether you are in the park or in the backyard, whether you are on the left or on the right, these words must keep resonating all the time.

This prayer must go on! The work of uniting with God must go on all the time! You must do this! Each one of you must do this! You must not be idle for even one minute of your time.

When you come here to listen to wisdom, your remembrance of God should continue. You should come here, listen to the discourse, and hear words of wisdom.

The rest of the time, wherever you may be, you must continue to say these words. You must continue to say these words without stopping. You must continue to do this work. This is the most important work you can do. If you do not do this and merely remain idle, there will not be any benefit. This work must go on at all times. When a discourse is being given here, you should come and listen. The rest of the time, you should stay where you are and do this work. Only then will the crop grow. Only then will the light shine. Only then will unity occur. Only then can we unite with God and do His duty. This cannot be achieved in any other manner. Do not waste your time! Do it, my children.

Tell each child that this should be done. Each child should encourage other children and see that this work goes on. Two or three children can join together and say this. Call those who are idle, and invite them to do this.

Just as one feeds an infant with milk and food, the children who know about this should feed it to the others. The children who know this should feed the milk of God to other children. Give them God's milk to drink. Do not sit around thinking that you know how to do it. You must do it and encourage others to do it also. Do it like this. Do not waste time. There is very little time left. During this period we have to do our duty and accomplish this work.

My son, my daughter, pay attention to this. Some people listen to the discourses when they are spoken and are idle the rest of the time. That is not right. This is not the way to do things. It does not mean that you have to come here.You can be here, there, or anywhere, but you should do your work. When wisdom is being spoken or when truth is being explained, you may come here, but in any case, you must do this work wherever you are.You must help other children grow, and you yourself must grow.

It is the One Word. Part pertains to the left and part pertains to the right. Recite this Word! This is the Pure Word: Nothing other than God exists. Only God exists. I was saying yesterday that God is eternal. And this is the way you unite with that Eternal One. Do this.

Only if you do this will it be "Good Morning." Otherwise it is just a morning. Say it properly with determination. Only then will it be a "Good Morning" for us.

M. R. Bawa Muhaiyaddeen


http://www.bmf.org/wisdom/zikr.html

Answer 10

If you want to sit in isolation like Hindu sadhoos and then make fantastical stories to impress credulous people, you have just to pretend and posebut if you have defined objectives to achieve, you can be given guidance.