Stages
There seem to be two or three main stages of meditation, as described by
sources as diverse as the Christian mystic John of the Cross [1] and the modern
Thai Buddhist Achaan Chah [2], though the words are used slightly differently:
Concentration
-
Concentration through the use of the sensory faculties, sight, sound or
feeling. Sometimes called Meditative Prayer [1], leading to:
-
Detached observation, acceptance and letting go of thoughts that arise,
returning to the object of concentration.
Contemplation
Silence and the cessation of both sensory and mental activity, i.e. having a
still mind and listening to the silence or waiting on the light, leading to
insight. Sometimes called Contemplative Prayer [1].
John of the Cross distinguishes nine consequent virtues:
- Peace
- Joy
- Happiness
- Delight
- Wisdom
- Justice
- Fortitude
- Charity
- Piety
Or you may prefer Rajinder Singh [3], who comes to the same point with:
- Unlimited wisdom
- Immortality
- Unconditional love
- Fearlessness
- Connectedness
- Bliss
They each identify corresponding sins [1], or layers covering the soul [3].
Preparation
Sit quietly. It does not seem to matter what you do with your legs; you can
sit in a chair. But most sources recommend a posture with an upright back.
Imagine your head suspended from the sky via a golden rope. Sway your upper
body, sideways, backwards and forwards, in decreasing circles to find the point
of balance. The spine should be erect, not stiff and not slumped [4].
Relax. Let the flesh hang off the bones without tension or strain. Be soft
and pliable. Be calm and balanced.
Either place one hand on the other in your lap, with the tips of the thumbs
touching [Zazen, 4], or make a circle with each hand resting on the
corresponding knee, thumb tip touching first finger tip (yoga).
Take a deep breath to start with, and then breath naturally, i.e. from the
diaphragm. Let the breath come and go; it will naturally settle down over the
first ten minutes or so.
Stage 1 - Concentration
The concentration stage of meditation can be likened to taking a taxi to
the station, i.e. a means to the end of a quiet or still mind. Once you get
there, you can let it go.
There is a very wide range of methods for concentration, which can be
grouped as visual, sound or feeling based:
Visual
Concentrate the attention visually on for example a candle, a mandala or an
icon.
Auditory
Repeat over and over a phrase, word or sound, as a mantra, at first aloud
and then silently.
Any phrase may be used, although it is best kept shortish. The phrase may
range from a positive assertion, of which the archetype is:
- Every day, and in every way, things are getting better and better
through:
- Thank you lord, thy will be done
or the more universal:
- Consciousness is all there is; I am not the doer [5].
to single words, often in strange languages:
- Maranatha [which means "come Lord Jesus", quoted in 6]
Ultimately this becomes pure sound. Each of the vowels can be used, causing
the cells to vibrate in harmony [7]. The simplest and purest is:
or the Hindu variant:
There is a theory that the Aaaaaaaaah.... sound is a common component of the
name of God in most or all languages (including English with an American
accent!) and is the sound of creation. Hence endlessly repeating the name of
God, otherwise known as the practice of jappa [8].
Feeling
Concentrate on the breath, coming and going. This can be done at the
nostrils, or at the diaphragm. As thoughts arise, accept and forgive them, let
them go and gently bring the awareness back to the breath. Don't try and stop
the thoughts, or try and suppress thoughts and emotions that need to come to
the surface.
Alternatively, count one to ten on each breath, but if the mind wanders,
gently bring it back and start over at one. When you get to ten, start over
anyway!
Focus your attention on a point two inches below the navel. This is the seat
of the soul, and is variously known as the Tantien (Taoism, T'ai Ch'i), hara
(Zen), solar plexus, ajna or manipura chakra (yoga), tenth door, daswan dwar,
tisra til, centre (ballet) et al.
(Alternatively, focus your attention on the space between and above your
eyes, the third eye.)
Feel as if you are breathing energy (ch'i) in through your Tantien and up
through your body, at the same time as you are breathing air in via the nose to
the diaphragm.
Focus your attention on your left toes, foot, leg, thighs, groin. Feel the
tingling. Breath in and out through the sole of your foot. Ditto right leg, and
each arm in turn.
Be aware of any tension, and consciously let it go. Relax the top of the
head. Pull back from around the eyes, relax around the noes, relax the tongue,
jaws, ears. Let all tension drop away, into the stomach where it is burned up,
consumed. Feel like icing slowly melting.
Centre down; feel like you are going down an escalator or lift on every
outbreath.
Stay calm and relaxed. Return your attention to the breath, in and out.
Stage 2 - Contemplation
Once the mind stills in a session then quite naturally the need to continue
the mantra or whatever falls away. It just does not feel right or in tune any
more, so just let it go.
- Sitting comfortably, doing nothing, empty your mind and do
nothing.
- Let others be; forgive and forget. Let go and let God.
- Sitting quietly, doing nothing
Spring comes, and the grass grows by itself [9].
- Shalom: just to be is a blessing, just to live is holy [Rabbi Herschel,
quoted in 6].
We move beyond the utility of language to described experience:
- Those who know do not speak;
- Those who speak do not know [9].
But there are several metaphors that seem to have cropped up across most
cultures and at many times:
Stillness and Silence
Listening to the sounds of silence; the Voice of the Silence; the spaces
between the words or notes; be still and know that I am God; Stillness is the
Way [10].
Sit in silence and wait to experience the presence of God [6].
Everything is exactly the way it should be - all is well - all is good [5].
The Light
Dwell in the Light within, which is the Light of Christ..... The Inward
Light and the Still Small Voice are one, and in the end it is the Oneness that
really matters [6, paraphrasing].
Take heed, dear Friends, to the promptings of love and truth in your hearts.
Trust them as the leadings of God whose light shows us our darkness and brings
us to new life [11].
The Light, the Christ, the Word, the Spirit, Universal Spirit, Source,
Unified Field, Ground of Being, Cosmic Intelligence.... it really does not
matter what you call it. At the retail level religions differ, at the wholesale
level it's all one.
Gandhi is reputed to have said: "In heaven there are no religions,
thank God" [7].