Handout #3 Meditation Meditation Myth

Handout #3

Meditation

Meditation Myth

#1: Meditation is Difficult

This myth is rooted in the idea of meditation as an esoteric practice used only by certain people like saints, gurus, holy men, etc.

Truth

Meditation is as easy as breathing

The techniques are simple

Myth #2: You Must Completely Quiet Your Mind to Meditate Successfully

Truth

Not about controlling thoughts, but about deciding how much attention we give to them

Not about imposing quiet on our mind but about recognizing the quiet that is already there in the space between our thoughts (“The Gap”)

Myth #3: It Takes Years of Dedicated Practice to Receive Any Benefits From Meditation

Truth

The benefits of meditation are both immediate and long-term

You can begin to experience benefits the first time you sit

Profound effects on mind-body physiology can happen within just weeks of practice

Myth #4: I Don’t Have Time to Meditate

Truth

Benefits can be seen from as little as 5 to 10 minutes of daily meditation

When we spend time meditating on a regular basis, we find that we actually have more time

Meditation is a state of restful alertness that is extremely refreshing for the body and mind

Myth #5: Meditation Requires Special Spiritual or Religious Beliefs

Truth

Meditation doesn’t require any specific spiritual beliefs

People of many different religions practice meditation without any conflict with their beliefs

Agnostics and Atheists benefit from meditation

Meditation helps to enrich our lives

Myth #6: Meditation Means Having Transcendental Experiences

Truth

Meditation isn’t achieving any special state

Does not mean transcending the sights, sounds and movements of life

It does mean being aware of them and relaxing into them without judgment

Prayer is talking to God. Meditation is listening.

Meditation – A Simple How-To

Create

a favourable environment

Quiet

Safe/SecurePrivateNo interruptions

A Sacred SpaceStart by defining what “sacred” means to youChoose what tastes, sounds, smells, looks and feels good to youChoose objects that give you energy and inspire youIndoors/Outdoors

An entire room or just a little corner

Time

Start small – 5 minutes

Build up to 15 to 20 minutes

Begin with once per day

Build up to twice per dayDisciplined but not punishingGentle but not lazy

www.insighttimer.com

Meditation – A Simple How-To

Posture

Seated – Lotus or half lotus on the floor or in a chair

Seated -- feet flat on ground

Palms down on thighs

Straight /elongated spineStillDon’t struggle

Move if there is pain or discomfortRemember small movements lead to longer lasting comfort than large onesMeditation – A Simple How-To

Breath

Be aware of your breathing

Breath mirrors life/experiences/emotions

Rise… Exist… Pass Away

“Diaphragmatic” or “Belly” breathingVery light attentionSoft

Touch-and-goAlways return to the breathBreath is always with us

Meditation – A Simple How-To

Thoughts

You WILL get lost in thought

Not failing

No judgment

Not “concentrating”Fluid and fleetingNot a competition

LabelingSky Mind with thoughts as cloudsIn-breath = “rising”/ Out-breath = “falling”Past = “remembering”/ Future = “planning”’Emotions – “anger”, “sadness”, “fear”

Naming without judgment

Meditation – A Simple How-To

Be

The Watcher

Objective Observer

Does the labelingCurious/InquisitiveWho we really are

Tonglen -- A Meditation Practice for Grief

A mindful method for connecting with pain and grief in order to help others

Overcomes fear of suffering

Opens our heart

Awakens compassion for others

Taking on pain of those we know are suffering and wish to help

The practice

Sit as for meditation or it can simply be done “on the spot”

Breathing in with the wish to take away the pain of that person(s)

Breathing out with the wish to send them joy, peace, and healing

Tonglen -- A Meditation Practice for Grief

A mindful method for connecting with pain and grief in order to help others

Overcomes fear of suffering

Opens our heart

Awakens compassion for others

Taking on pain of those we know are suffering and wish to help

The practice

Sit as for meditation or it can simply be done “on the spot”

Breathing in with the wish to take away the pain of that person(s)

Breathing out with the wish to send them joy, peace, and healing

When you do tonglen on the spot, simply breathe in and breathe out, taking in pain and sending out spaciousness and relief.

When you do tonglen as a formal meditation practice it has four stages:

First,

rest your mind briefly, for a second or two, in a state of openness or stillness.

Second,

work with texture. Breathe in a feeling of hot, dark, and heavy – a sense of claustrophobia – and breathe out a feeling of cool, bright, and light – a sense of freshness. Breathe in completely, through all the pores of your body, and breathe out, radiate out, completely, through all the pores of your body. Do this until it feels synchronized with your in-and out-breaths.

Third, work with a personal situation

– any painful situation that’s real to you. You can do the practice for the pain you are feeling and simultaneously for all those just like you who feel that kind of suffering. You breathe in [the pain of grief] for all the others in the same boat, and you send out relief in any form you wish.

Finally,

make the taking in and ending out bigger. If you are doing tonglen for someone you love, extend it out to those who are in the same situation as your friend. If you are doing tonglen for someone you see on television or on the street, do it for all others in the same boat. Make it bigger than just that one person

f

rom

When Things Fall Apart – Heart Advice for Difficult Times

by Pem

a Chodron

The Practice of Tonglen