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Transformation Tools: Meditation
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Preparing for Meditation
Of course, you really need nothing more for
meditation that your own mind; however, there are some simple supplies that can help the
beginner. One of the more important tool is a
simple kitchen timer that can be set at gradients between 5 minutes and 30 minutes. It is important when starting out to dedicate a
set amount of time to work on meditation. You
should set a timer with an alarm to measure this. If
you rely on your watch or a clock, you’ll be spending too much of your time checking
your progress, or lack of it! A reliable
alarm is your best help here since it will let you suspend your preoccupation with time.
Meditation is best done in a quiet room. Natural sunlight is best, followed by dimmed
incandescent light. Many people find the
wavelength and flicker rate of fluorescent bulbs to be disturbing. Candle light can create a nice ambience, but
the flickering can itself become a distraction. On the other hand, many individuals find
fire to be very centering and calming. If
you’ve had the chance to experience a campfire or fireplace, you can understand. There is an ancient memory of fire as a source of
heat, protection, and power. Because of this,
as you stare at the fire you can begin to get images that come from other worlds, other
times. This is wondrous, but it’s a
distraction to meditation, to training your mind to focus itself. That’s why I caution against candlelight. If you want to use candle light, place the
candles behind you or to the side and make sure that they are secured.
Most people meditate in a seated posture. If you lay down, you risk falling asleep. Yoga positions such as full or half lotus are great if they can be done
without discomfort. Yoga is the bringing both the body and mind into
the state of one-pointedness. So Yoga, when
practiced as a study and not just an exercise program, is meditation. This is too vast a study to go into here. Interested students should check out Kripala Yoga
or Kundalini groups such as 3HO. If you
can’t bend into lotus position, sitting cross legged is gives the same results. Hands
should be on your thighs, open or in a mudra. These
positions are preferred because they open up the chakra centers and straighten the spine,
enhancing the flow of kundalini. Sitting on a
zafu or small cushion rather than flat on the floor further improves the body’s
position –the cushion elevates the butt slightly above the knee; this forces the body
forward and helps keep the spine straight, head held high –I’ve never seen
anyone fall asleep in this position! If these
positions are not feasible, sit in a rigid straight back chair.
For the beginner, it is best if you can
meditate facing a plain light-colored wall. The
clearer and more empty your area the better. As
you start meditating, the mind will misbehave like a child who doesn’t want to do his
homework. It will begin finding other things
to distract you. For example, if you’re
facing your altar, the mind will start creating thoughts like “When was the last time
I dusted this? I should really dust when
I’m done with this? But first I should walk the dog or maybe..” and you’re
gone.
Keep the surrounding area as quiet as possible. Let any others in the house know that you are
meditating and expect them to be quiet. This
isn’t always possible, especially if you live in a house with children. It is important to teach children to value and
respect quiet time. It will help them later
in both school and as they grow to appreciate the more sublime wonders of nature, music,
and art. Unfortunately the correction
technique of “time-outs” creates the association of punishment with silence and
stillness. I’ve known three year olds
who were very confused and disturbed to see a whole room of adults meditating –she
wanted to know what bad thing they all did to deserve the time-out!
If you can’t make the area quiet, use
ear plugs or earphones to isolate yourself. There
are a number of different types of recordings available that are designed to mask external
sounds. These typically attempt to mimic some
sort of natural setting. These are preferable to new age, classical or
other music which have points of interest. Remember
you want to turn your attention inward, not outward by listening to music. Now, if you’re very anxious or tense, music can be a good soother to prepare you for
meditation.
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