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Beginning
Meditation
For the
beginning meditator I believe it would be helpful to establish an order
in the various steps taken in meditation. First, then, it would be wise
to establish a place of quiet to which one may retire daily and not be
interrupted in his endeavors. Then wash carefully face, hands and feet.
Better yet, if time permits, take a cleansing shower and put on loose,
comfortable clothes. It is wise to meditate at the same time daily to
establish a habit. I do it at 6 a.m. and 6 p.m. when the birds begin to
retire in the evening. Then when you begin to meditate consider your
posture. With spine erect and a spirit of awareness be mindful of
sitting without strain but with complete alertness. Now you are ready
to begin. But, first, some introductory thoughts.
As Sujata
states in his little book //Beginning to See//, "Meditation is the best
thing you can do for yourself." However, it is far from the simple
thing it may seem to beginners. It takes a strong urge to peer deeply
within oneself and beyond it. It takes discipline and willingness to go
farther than merely trying to escape or sidestep personal problems one
may have.
Why
meditate? There are many reasons. But those that stand out most
strongly are learning to think clearly, and to dispel ignorance,
illusion, greed, hatred and craving. This is the road to Nirvana or
Nibbana through which one must lose all clinging to "self." The feeling
of having a self is highly resistant to extinguishing. It is persistent
and devious. Often one may feel it has vanished only to have it crop up
again. Only by diligence and persistence -- and the road for many may
be long -- can victory over it be achieved.
You are
seated now, cross-legged on the floor, in a quiet chamber. In lotus
position, if you can, or in half-lotus, or even on a chair if
disability precludes otherwise. Keep your head erect and balanced
lightly on your shoulders. Still, do not strain; be comfortable,
relaxed and attentive.
The first
stages of meditation should be simply observation of breath.
Concentrate on the nostrils where the breath flows in ... out ... in
... out. Be aware of the touch of air as it strikes the passage through
the nostrils. In fact be aware of everything and nothing. This sounds
contradictory. Yet it is really not. For this is no time to daydream,
to entertain vagrant and migratory thoughts. You are aware of your
physical posture. Then you forget that also. You are aware that the
past is dead, that it is gone. Yet specific consciousness of your whole
preceding life is absent. The future does not yet exist. All you have
is "right now" ... the in ... out ... in ... out rhythm of the breath
of life.
The idea
is to "empty the mind," to get rid of all "garbage," all fleeting and
intruding thoughts. Simply to breathe -- in out -- in out, never
forcing the breath. You are not even the breather, but the breathing
breathing you, the you, which as time goes on, will grow more and more
vague as it begins to dissipate, disappear.
Just allow
the mind to feel the "touch" of breath as it flows in and flows out. In
your first sessions think of nothing more. You will find the breath
thinning out as it becomes more subtle and finer until in time you
begin to feel you are not breathing at all. This is the calming of the
breath flow. It becomes very pleasant and satisfying.
I keep a
candle burning in the meditation chamber. It serves two purposes, maybe
three. At first, if the mind wanders, it serves as a point of focus.
The eyes, at first observing the candle, soon close, lightly, easily,
by themselves. But even through closed lids one feels the presence of
the light. One can see it in one's mind's eye. It restores the mind's
wandering back to the present. The second purpose is symbolic: to me it
signifies the //Light of the Dhamma//, the doctrine on which the
meditation is based. And finally, it makes for a pleasant, lovely
atmosphere. Incense, flowers, Buddha sculpture are nice but really not
necessary. One can, in truth, meditate //anywhere//, any quiet place
where there can be no interruption. Wherever you meditate, if it is at
home and you have a telephone, it is wise to remove the receiver to
avoid incoming calls.
Bear in
mind that the place of meditation is not of key importance, but it is
wise to return to the same place at the same time daily so that the
habit of meditating becomes established. The Buddha meditated under a
Bodhi tree where he achieved enlightenment. An advanced meditator can
choose almost any place and it will serve his purpose -- a crowded
market place, a burial ground, a cave, a park or a refuse dump. In his
inward turning he becomes totally oblivious of his surroundings; or,
contrariwise, makes the very surroundings, as he advances deeper and
deeper into meditating, the subject of his thoughts. The important
thing to remember is that these thoughts must be schooled and
channeled. They must be kept "on center."
But you,
now, are still in your beginning stages. Untoward thoughts will persist
in entering your mind. This is only natural. You will be amazed at how
many and how trivial these intrusions can be. You must learn, however,
to treat these intruders with courtesy. Do not shove them away in
anger. Be gentle, kindly. Label each one -- past -- present -- future?
Worthy? Unworthy? Animosity? Vanity? Desire? Egotism? Your very act of
branding them will assist in their cessation. As they begin to
disappear, your mind will gently return to your nostrils, your
breathing. It will grow quieter and quieter.
Other
hindrances will obtrude themselves. Noises will penetrate your
consciousness -- children playing and shouting, buses or airplanes
passing. Label them as you do other passing thoughts. Keep centering on
the breathing, the slowing inflow, outflow. In time the noises, too,
will vanish. Whenever you find yourself "out there," bring yourself
gently back to "here" and to "right now." When you have been able to
accomplish this "no thought" for at least a half hour, your breathing
will have slowed to a point of almost indistinguishable rhythm, to "it"
breathing "you" and not the other way around. I find it helps in all of
this to keep a semi-smile on my face such as that of the Buddha. It
aids in brightening the mind, makes it happier.
At this
point in your beginning meditation, if you have been at it a half hour
or longer, you may terminate it if you wish or continue as before. Or
you can go on to extend //metta// or loving-kindness. This meditation
subject is good because it //eliminates// hatred, envy, anger and
self-pity. It accomplishes love for all, destruction of self,
sympathetic joy, and a good feeling for every being or non-being that
lives or has left this life. Your extension of loving-kindness should
reach out to encompass the earth, the universe. You will find it
difficult in time, to snuff out the life of even the smallest insect.
In
extending loving-kindness it is of great importance that you first love
//yourself//. In the right way, of course. You accomplish this by
ridding your thoughts of all "impurities." Think to yourself "I will
rid my mind of every defilement: anger, hatred, ignorance, fear, greed,
craving. I will make my mind clear, fresh and pure. Like a transparent
window is my mind. Then with my stain-free mind, I pour out thoughts of
loving-kindness, of love and of kindness."
Try to get
a mental image of each one you are extending this loving-kindness to.
Get //into// that person. Feel his or her personality enter //your
own// being and direct your feeling straight into the mind and heart of
that individual. You will find in time, that there is a sort of mental
telepathy emerging. You will feel the warmth of response. Do not dwell
on this. Go on to the next person and the next and next. Bring forth
all the warmth and kindness of your spirit and instill this into the
being or non-being it is directed toward. If you do this once or twice
daily, your horizon will widen. You will find yourself directing these
vibrations to //all// beings and non-beings who have entered your
consciousness, without exceptions. This will include brand-new
acquaintances you hardly know. People you do not even know but see pass
by regularly or irregularly down the street. All who live. All who have
died. Known and unknown. All animals, insects, trees. Everything
organic and inorganic. And in this out flowing there will ride your
//self//, vanishing into the //all//-inclusive.
When you
have completed this meditation //sitting//, later try a //walking//
meditation, and, in this, think of the Four Noble Truths of the Buddha;
that all beings are born to suffer, etc. Then go on to find the "way
out"; the way out and the "end" of suffering. Find this secure path and
incorporate it into your daily life, and, this accomplished, find
Nibbana right here on earth!
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