Meditation Tips

February 9th, 2011

This is a letter that I wrote to my niece.  She had just started to meditate and asked for some tips:

Meditation has the power to transform your life in a way that is unimaginably magical.  This I know from direct experience.  God has no religion anymore than the wind or sun does.  However, the love that pervades this universe is knowable…in fact…it is who we are.  Even for the atheist, it is indisputable that meditation has transformative powers.  Regardless if you are looking for a little peace and stress relief or if you are searching to discover the magnificent and powerful energy that dwells within you, meditation is a benevolent and beneficial practice that heals and strengthens.

Meditation is a practice to enjoy.  Golf, violin, piano, and anything that requires skill is not as fun in the beginning.  Meditation is no different.  However, if you are fortunate enough to really commit to the practice, over time it will yield great fruit.  People sometimes ask me, “Why do you meditate?” And I say, “For the same reason a surfer surfs or a singer sings…the bliss is incomparable.  I meditate because I love to meditate.”  However, this was not true in the beginning…it took some work and commitment to really enjoy the practice.

Here are some practical pointers…if you have any questions let me know:

  • Find a time and a place when you won’t be disturbed.  I have to meditate before the girls and Natalie are awake or after they are in bed.  The best time to meditate is between 3 and 6 am because much of the world is quiet.
  • Trust yourself and start off at a pace that fits your life.  Some people start off with five minutes of meditation and gradually work up to longer periods.  Consistency is the key.  If you can meditate consistently, even for short periods, you will begin to experience change.  If you can work up to an hour a day, people will begin asking you, “What are you into?” and you will begin to experience the world in a new way.
  • Find a comfortable posture: You may want to sit in a chair with your feet flat or crossed-legged on the floor.  The key is that your spine is elongated and that you are comfortable.
  • Set an alarm:  Find an alarm with a very pleasant sound like a chime.  Commit to sitting for a certain time…say five or ten minutes at first and set your alarm.   Eventually you may not want to use the alarm, but it can be helpful in the beginning.
  • First, check in with your breath and body:  When you first sit down, release the tension in your breath.  Take a few deep breaths and let go of any tension in your body…go through your entire body and let go…from your feet to the muscles in your face…release the tension.
  • The natural breath: Once you settle into a comfortable posture, become aware of your breath.  Check and see if your breath is relaxed.  This is important because we hold tension in our breath.  From the time that you breathed your first breath, your breath has risen and fallen.  It comes in…then goes out.  The breath doesn’t need any help to do this…it does it on its own.  Simply becoming aware of this process will guide you to the breath that is right for your mediation.  You may want to start with a few deep inhalations and long exhalations.  Then let your breath take its natural rhythm.
  • The mind and emotions: The mind is going to have wonderful thoughts, mundane thoughts, and terrible thoughts.  Initially, the mind is going to have thoughts that may make you want to get up and thoughts that may make you cringe.  One of the great blessings of meditation is learning what is called “detachment from the mind”.  You are not your thoughts…you are the one witnessing the thoughts.  Whatever thoughts come up in your mind…good, bad, or indifferent…let them go.  In the same way that you watch a cloud in the sky without any attachment…let your thoughts come and go without getting involved with them.  Tell your mind, “You can think whatever you want, but I’m not really getting involved with you now…I’m relaxing my breath and meditating.”  Slowly, as your meditation deepens, the mind will no longer bother you…in fact it will become your friend.  This may take a little time.  Do not try and stop your mind from thinking!  Let the mind settle in its own time…great love and beauty exists within regardless of whether the mind is thinking or not.
  • Sound: If you really think about the mind, it is a bunch of syllables, sounds, or energy in your head.  You can actually use this energy as an aid to meditation.  Sound is everywhere…we hear a dog barking next door, the thoughts in our head, and even the sound of our own breath.  Yes, if we could get quiet enough, we could hear our own breath coming in and out.  I suggest that, in meditation, you find some simple and benevolent syllables to silently link with your breath.  There are phrases from many traditions used in meditation: A-men “Truly”, Mara-natha “Our Lord, come!”, Om “The sound of silence – the primordial sound”, Sohum or Soham “The sound of the breath”, and many others.  Find a word or simple phrase to silently link with the incoming and outgoing breath.  For example, “Sooooo” on the in breath and “hummmm” on the exhalation.  This practice can be used as a tool to bring you back to “letting go” and back to your breath.  This practice is very helpful.  Use it if it works for you.

Meditation is the practice of prayer and surrender…this is prayer without asking for anything…it is the experience of silence in the midst of noise.  Meditation is the pure experience of divine love…true communion.  For the atheist you can say it is the deep experience of wholeness or pure love.  Regardless, it benefits not only the practitioner, but everyone in their sphere as well.  Enjoy meditation as you would enjoy any of your daily activities.

Truth is simple cont.

April 15th, 2010

Love is the medicine.  Now is the time.  Be good to others. And sing with your true feeling.  This moment is a supreme miracle.

Looking for Your Face – Hafiz (c. 1320-1389)

April 7th, 2010

From the beginning of my life

I have been looking for your face

but today I have seen it

 

Today I have seen

the charm, the beauty,

the unfathomable grace

of the face

that I was looking for

 

Today I have found you

and those who laughed

and scorned me yesterday

are sorry that they were not looking

as I  did

 

I am bewildered by the magnificence

of  your beauty

Is the sidewalk speaking to you?

April 1st, 2010

Humans want answers.  We have some very big questions to ask and some very scary territory to navigate:  What is death?  What will happen to me when I take my last breath?  Why do terrible things happen to innocent people?  Who or what made us and why?  Does this force that surrounds us, call it what you will, God, the universe, the cosmos, respond to my thoughts and feelings? 

People answer these questions in their own ways, but very few people answer these questions honestly.  Most of us are not born into environments that allow us to answer these questions honestly and most people look for a quick and expedient fix rather than answer these questions with the self-inquiry that they demand. Usually, we are told what the answers to the big questions in life are by people who themselves still hold beliefs that are not mature and we are not given much room for variation on these beliefs.

The atheists say, “There is no God”.   The religious zealots says, “There is a God and I’ll tell you who or what he is.”  Both these thinkers believe they “know” the “Truth”.  The position of “knowing” is often a weak position.  “I don’t know,” is the beginning of learning. 

A friend of mine is very active in, what I believe is, a very uplifting spiritual organization.  I like the beliefs of this organization.  Even in this organization with a very healthy philosophy there is a culture that doesn’t allow for the “I don’t really know if I believe that” thinking.  This is a problem because it prevents learning.  Being locked into any belief system will limit us.

A belief system is like a container and no container can hold this beautiful and mysterious reality that we all share.  However, these containers are excellent tools for teaching and helping us make our dreams come true.  What has happened over the years is that our beliefs have taken on lives of their own and we now are serving the beliefs.  This can only cause pain and suffering.

Our beliefs should be tools that we use to make our dreams come true.  Our beliefs should not be slave masters that are running our lives.  We are all subjected to the force of these beliefs from our family, friends, and society.  We are always being told what to believe and what not to believe.  Courage is the ability to believe the soft whisper in your heart above what the world is telling you.  That little voice inside doesn’t lie and is our true friend. 

This brings us to the subject of “God”.  Because the agnostic is not locked into any belief structure, he or she is in a better learning posture than the atheist.  The agnostic says “I don’t really know.”   The atheist says, “I know there is no God no matter how you define it, him, or her.”  The religious zealot is equally locked into a belief system.  The big difference between the atheist and the religious zealot is that the religious zealot is always looking for someone else to believe in his or her wrong understanding as a way of helping to sooth the zealots underlying knowing that their belief is a house of cards.  The bigger the temples, the more people and money, the more main stream the religion, the safer the zealot feels.  Atheists are often more confident in their position which limits them further but makes them less hostile than the zealot.

Now, let me be clear.  There are some things we do know, and some people know more than others.  If you want to believe that Adam and Eve and Noah’s ark really happened, that is fine.  That is your freedom and that is your belief.  Children believe in Santa Clause and they are very happy.  Why disturb their joy?  I am not interested in debating weather or not the earth is flat.

I’m interested in what is true NOW, TODAY.  It does not matter to me whether or not Adam and Eve is real.  What matters is how I treat my wife and children and how they treat me.  What matters is the love in our life today.  Ask yourself, “What are your beliefs about NOW, TODAY?”  Does your life right now allow you to choose what you believe?  Do you have a choice right now?  Do you have the freedom to question your beliefs today?  Do you have the courage to question your beliefs in the privacy of your heart, or are the ghosts of society, religious leaders, and your parents haunting you? 

The “Truth” is something that is new in every moment.  “Truth” is very personal and cannot be wrapped in a package or written in any book.  This post is about defining Truth in the privacy of your own heart with the understanding that this definition is intimate and personal.  No one in this world can tell you how the wind feels on your face.

I don’t want to live in a world littered with archaic ideas and fearful religious zealots who want to control the lives of others.  At the same time, I do believe that we live in a universe that is governed by laws both physical and spiritual, and that our actions do have consequences.  What we have to offer is our own exploration, in the privacy of our own thoughts, in the privacy of our own heart, that we can answer the tough questions in our lives honestly.  You can lie to the world all day and you may or may or may not hurt others, but if you lie to yourself you will certainly hurt yourself and others. 

The great mystery on this journey of awakening is that the more you know, the less you know, and the less you know, the more you see and more you love.  The fragrance and beauty of a gardenia cannot be captured with words.  I could write volumes on the beauty of the sunrise and these volumes could never capture even one second of the actual experience of an orange and blue ocean sunrise.  Spiritual truth is elusive and extremely personal.  This world that we are in does not touch two people in the same way.  The Midwestern farmer may hear god whispering in his ear when the afternoon breeze begins to blow.  A stockbroker my feel deep peace and silence as she quietly meditates in her Manhattan apartment.

How do we difine this word “God”?  Am I talking about some being that is living elsewhere, perhaps on a cloud, throwing down lightning bolts?  Ask a hundred people to define the word God and you will get a hundred different answers.

Here is how I define God:  There is nothing that exists that is not God: From the dust in the gutters to the stars in the sky.  Modern physics knows that if we were to fully release the energy in a grain of sand, the force would be overwhelming.  When you look at the concrete on the ground, you may just see a hard cold surface, but is this the truth?  It is my experience that the truth is that there is a great force, a conscious force, a great power, hidden in that concrete.  The real question is, “Can one have a relationship with that hidden force?”  Does that veiled force hear your call?  What language does that mass of consciousness speak?  Is that force aware without eyes?  Does that force feel love without a body?  Does that force know you?  Is that force really you?

Remember, most people used to think that the earth was flat and those who said it was round were called crazy.

The simplicity of Truth

March 26th, 2010
 
“Let the beauty we love be what we do.” – Rumi

A Muktananda quote that I like

February 25th, 2010

Through intense, deep meditation, you should get into that state which is beyond thought, beyond change, beyond imagination, beyond differences and duality. Once you have begun to get into that state and can stay there…you will see your own Self in everyone around you. Then the flow of love from within you will be constant and unbroken.

    –Swami Muktananda