In
search of inner peace and wellness in a distracted, hurried and chronically
stressed world, many people are turning to the practice of meditation
for relief.
Although there are many forms of meditation, all of them include
techniques for relaxing, focusing attention, suspending active thinking,
and inviting an altered state of awareness (often called, "restful
alertness.")
As a spiritual practice, meditation within Christian circles has
more commonly been called, "contemplation."
In his book, Seeds of Contemplation, the widely respected Catholic
theologian and monk, Thomas Merton, describes contemplative practice
in this way:
"There should be at least a room, or some corner, where
no one will find you and disturb you or notice you. You should be
able to untether yourself from the world and set yourself free,
loosing all the fine strings and strands of tension that bind you,
by sight, by sound, by thought, to the presence of others."
Contemplative, or meditative practice, seems supported by the scriptural
admonishment to "Be still, and know that I am God." Some
spiritual writers have suggested that praying is the act of talking
to the Divine and meditation or contemplation is the act of listening
for response.
The idea of tuning out of ordinary life for twenty minutes to meditate
or contemplate several times a day has an intuitive appeal for most
of us! But does the practice produce results and if it does, what
are they?
Findings
from many research studies suggest that mediation can be a cost-effective
way to feel better and stay healthier.
In one study of insurance data comparing 2,000 mediators to 600,000
nonmeditators, the meditator group used medical care 30 to 87 percent
less than nonmeditators in all but one of eighteen categories (childbirth).
A second study at the Harvard Community Health Plan, showed the patients
who attended a 6-week group that included meditation training, made
significantly fewer visits to their doctors in the ensuing six months
and saved an estimated $171 dollars each.
Results from dozens of studies of two types of meditation - transcendental
meditation developed by the Indian leader Maharishi Mahesh Yogi, and
the relaxation response developed by Harvard cardiologist Herbert
Bensen - suggest that among its many benefits, meditation may help:
• reduce chronic pain levels
• reduce anxiety and depression
• lower high blood pressure
• increase longevity and quality of life
• improve concentration, and
• assist in managing chronic illnesses, such as diabetes and
asthma
At the same time, as with just about any health-related practice,
meditation may have side effects for some people. Several studies
have shown that up to 70 percent of meditators do report mild, (and
sometimes more severe) short-term negative experiences following meditation,
including: relaxation-induced anxiety, tension, boredom, less motivation
for life, more negativity, and uncomfortable physical sensations,
among others.
Considered from a spiritual perspective, the fact that completing
meditation would frequently be associated with mildly unpleasant experiences
makes good common sense. As Merton says, powerfully:
"The more our faculties are emptied of their desire and
the tension towards created things, and the more they collect themselves
into peace and interior silence and reach into the darkness where
God is present to their deepest hunger, the more they feel a pure,
burning impatience to be free and rid of all the last obstacles
and attachments that stand between them and the emptiness that will
be capable of being filled with God."
In other words, when we engage in practices designed to help us
know the Divine, we should not be too surprised that the return to
our ordinary human states - complete with their joys and sufferings
- is accompanied by a bit of gnashing of the teeth!!!
Indeed, who REALLY wants to change diapers, mow the lawn and pay
bills instead of being in a state of stillness and peace? Yet, it
is the balance of those two states - bliss and sacrifice -- that define
human life. As the Zen proverb says, "Before the enlightenment,
chopping wood, hauling water. After the enlightenment, chopping wood,
hauling water."
My impression from my counseling practice is that people who are
generally satisfied with themselves and their lives enjoy mostly positive
benefits from meditation.
For those less satisfied, my impression is that the practice often
brings them face to face with their need to make changes - and this
can be plenty uncomfortable. People in this group might want to begin
meditation in consultation with a pastoral counselor, therapist or
spiritual director.
Giving it a try is pretty simple. Frankly, I learned it by watching
an episode of 90210, where Tibetan monks trained high school students
to use it! I did hone my practice with Buddhist training a couple
of years later - but I was delighted to learn I had mastered the "basics":
• choose a quiet place where you can be undisturbed for
20 minutes.
• sit or lay in a comfortable position where your spine and
neck can
be supported. The "yogi" lotus position with crossed legs
is certainly an option for those young or supple enough to do it!
• begin by taking several deep slow breaths and perhaps by
rolling
your shoulders back and stretching arms and legs a few times to
release tension, gently, please!
• choose a word or words to begin repeating internally over
and again in your mind. This is called a "mantra." Some
suggestions for mantras are "quiet peace", "Hail
Mary", "In God I rest"……or, you can simply
count your breaths, focusing on the numbers as you breathe in and
out.
• Your attention WILL wander to thoughts! This is a natural
part of the process and is the outcome of the brain's process for
discharging electrical energy. When you catch yourself investing
attention in the thoughts (and you will!), simply bring yourself
back to the mantra. Even if your entire session consists of realizing
you're thinking, releasing thoughts and coming back to the mantra….it's
a good meditation!!
To end, simply stop repeating the mantra, take a few more deep,
slow breaths, stretch a bit and let yourself sit quietly for a minute
before resuming your other activities.
Again, these are very foundational suggestions. From this starting
point, meditation and contemplation can take off in many different
directions involving music, imagery, conscious dreaming, mindfulness,
movement….and many more!
To receive a more in-depth pamphlet on basic meditation skills,
mail a 6 X 8 SASE, with 57 cents postage and $1.00 to WisdomSources,
P.O. Box 1006, Grantsville, WV 26147. Dr. Sandel is available to train
and speak to groups about basic meditation skills, dream work, creative/intuitive
development and other topics. Visit www.wisdomsources.com,
email wisdomsources@aol.com
or call (304) 354-9317.
Send an Email About This Article