Meditation Guide

Meditation Guide    

The following is a step-by-step essential plan to learn how to engage a meaningful meditation.

Let me start by saying that I have pursued many different ideologies and approaches to meditation and whatever path works for you is the perfect path. Nothing I am about to share is “absolute”. The goal here is to create more joy and happiness in your life and not install restrictions. “You do you” as I was once instructed by my own child. But what I hope to offer is some central themes that I find helpful as we all search for the easiest path to creating serenity and peace in our lives. I personally have found the art and practice of meditation to be life changing. It is simply a peace that I have never known or found in any other pursuit. I hope to guide you towards the creation of your own version that brings peace and a place of solace and rest to calm the overly busy mind.

A good meditation practice allows me to see the world
as a playground rather than a battlefield.

Many of us have used a “guided” meditation recording and that's a great start point but it's a lot like riding a bike with training wheels. Until you rip those training wheels off you don't know how to ride a bike. Meditation simply means to become familiar with or to become aware. This abbreviated path will provide the essential tools needed, address myths and misconceptions and provide direct instruction on the meditation posture and meditation mindset. We will also dig deeply into the WHY behind meditation.

Table of contents:

• What is meditation? A brief understanding.
• Myths and misconceptions about meditation that derail good efforts.
• Why meditate?  What results have been scientifically documented.
• Tool Kit needed:
  • Coherence
  • Breathing technique
  • Stillness practice
• Posture for meditation
• Mental imagery. Where to put your mind.
• My First Meditation – how to
• Vision and Intention. Developing a purpose.
• Resources

What is Meditation?

Our western culture does not truly appreciate or understand what meditation is. We weren’t taught about it as children unless you were lucky enough to have someone in your family share the practice with you. Relax, there is no way you can be expected to understand this unique and powerful tool. I will detail enough basics here to help you get started. Reading beyond this simple introduction will enrich your practice and allow it to blossom in whatever direction you choose.

This concept of meditation has hundreds of interpretations and applications so just know it is a little like asking “how should I exercise”. There are hundreds of answers to that questions. Again relax. We will start with the basics and give you the tools to explore this fascinating practice to whatever depths appeal to you.

Simply put, meditation is becoming AWARE. Aware of what? Aware of your thoughts, aware of the present moment, aware of the energy all around you, aware of the energy WITHIN you, in an accepting, nonjudgmental attitude that simple sees things as they truly are. Seeing reality without our ego adding color or narrative. That's a very big concept so take this in slowly. Meditation is directing our focus away from our thoughts (our mind) and towards our heart – in silence, listening . . . patiently listening. That's it. Meditation is not going anywhere or expecting anything. Meditation isn’t something you DO . . . it is something you observe and relax into. Confused? I know, right? Stay with me here.

You may have a preconceived notion that meditation is peaceful or quiet and you would be correct because the simple practice of observing the world without judging it is quite calm and that's part of what makes meditation so enjoyable. It is the opposite of our otherwise noisy, fast paced, judgmental, conflict riddled, ego driven world. If you are unfamiliar with the concept of “ego” (most people are) then I recommend viewing the educational video on HippEvo. Here is a link to view the video on "Ego". There are more LINKs at the bottom of this documents. 

Amazing things happen to our body when we find a simple quiet state of true awareness. Another term for this is “consciousness”. Most of us run around every day simply repeating habits and doing the same things over and over and this is living in an UNconscious state. We are awake only in the sense that we are not asleep but are we are NOT really seeing and feeling all that is around us? We are in “DELETE” mode, deleting anything not relevant to our objective, our task, or our target. We are unable to take in the beauty of life as we are too busy judging it and complaining about it. If you find yourself complaining, and we all do, just know that this is your ego making its presence known. Most of our day is simply a list of things that we have to “get done” as a means to an end. As you get ready for your first meditation all you need to settle into it is the idea that you are “willing to let go”.  Willing to surrender to the present moment. Willing to erase the notion of “right or wrong” and simply let yourself BE. Breathe and notice your breath. Take in all of the sights around you without resisting what they are and without judging if they are good or bad, right or wrong, healthy or sick. Leave judgements behind as you strive to open your earthly experience to something greater than the petty day to day issues that we call stress.

We create all of our own stress – 100% - though our mind made judgments and interpretations of the events before us. This is occurring in our MIND and relates to the activity of our ego. We will address this fully with the goal being to escape the ego and the mind, escape suffering and pain and find a place of equanimity. We seek the truth and not the mind made fabrication that we come to accept as reality.

The word “surrender” used here does not mean “giving up”. Surrender means allowing things to be as they are. Seeing them as they are without judgement. It doesn’t mean you don’t engage acts of change to improve the world but that can’t occur until you first rest in the surrendered mind of acceptance. Seeing everything just as it is without judgement.

Myths & Misconceptions

No human being sits down to meditate and has “NO Thoughts” in their head. Your brain is a tool that thinks all day every day, even while you sleep. Your eyes are built to see and if your eyelids are open then the eyes see things. That's what they do. Your brain is the same. So let that common misconception go. Meditation is NOT clearing your mind of all thoughts. That’s impossible. More accurately meditation is becoming AWARE of your thoughts. It is seeing them without engaging them. It is becoming the observer. Author, Rigdzin Shikpo, in his book “Never Turn Away” brilliantly offers the idea that meditation is like hosting a party and every thought is a guest that knocks on the door. Open the door and lovingly greet the thought, invite them in but then release them and let them go their way. It would be rude to spend 10 minutes talking to your new guest when there are other things to attend to. Greet them and let them go. Do not engage. See your thoughts as the “observer”. Notice the amount of traffic. Seeing the thoughts for what they are, passing ideas, makes you instantly more aware. You are aware that you are aware.

As you spend more time in stillness and meditation you will find your ability to ignore the busy noise of the brain easier and easier to ignore. Your ability to focus you attention away from the mind and inwardly towards the HEART will become stronger and more natural. This habit as it is repeated will begin to generate a place of calm and an inviting respite. You will then soon discover that by developing this skill, this calm, this surrender, you are better able to emerge into the world with a calmer, happier more cooperative mindset that eases the suffering of not only yourself but of those around you. The energy and the light that emanates from you will be palpable. You will be a solution in this world and not the problem.

Another misconception is that if I meditate I will find a brief break in my day but as I leave my meditation all of my problems are still there facing me and I have achieved nothing. This is a common or even logical thought but not an accurate one. Your meditation will not magically fix or erase your “To Do” list. It will however affect your vision of the world and your view of your precious “To Do” list. It will alter how you take the world in and see it. Perhaps it will be the first time you truly see it as it really is. Through the eyes of acceptance, you are more capable of surrender. From this vantage point many of the issues you felt to be problems may not appear as true problems any longer. Your vision of what is needed shifts. Your place and purpose in this world experiences a subtle adjustment that makes even the most seemingly enormous challenge somehow feel manageable. The To Do list becomes a smaller part of your life and not the central fixture. A new energy is emerging from within you that sets the tone for the day and provides a safe harbor during storms. Stress and worry get replaced with awareness, presence and calm. It becomes easier to see and feel the joy and happiness that is present in every moment as you are now less resistant and more open to the flow of this ever-present energy.

Intention versus blank slate.
Some disciplines suggest starting your meditation with a specific intention in mind as to what you are hoping to get out of the meditation or what you are directing this meditation toward. For example, perhaps you decide this will be a Loving Kindness meditation intended to send peace and love to all living creatures to ease suffering in the world. That's cool. But another approach is to enter without expectation, with an open heart and still mind to simply receive whatever the universe or God is choosing to deliver to you. To be a receiver without expectation. Again, there are many schools of thought here so play with whatever mindset and intention works best for you. Simply engage a practice that feels right and your habit will morph over time as you gain experience. Don’t feel bound by any hard rules.

What Meditation Is NOT

There are dozens of different meditation techniques and there is no one way that is right or wrong. But allow me to explore a few ideas to get you started and after you have launched your practice of meditation then explore for yourself what works best for you. The goal here is to offer some straightforward starting points.

Meditation is not like a short nap. Meditation is a vividly awake and alert exercise. Many traditional meditation practices are performed with the eyes open not closed. If you have tried meditation but drifted off to sleep then know that your technique may not have been ideal. I discuss the posture of meditation below but simply be aware that during meditation you are very actively awake and observing. Not drifting off to some blissful neverland.

Most people find that closing their eyes for meditation is what feels natural and helps them concentrate or focus their attention. The Heartfulness.org group recommends this to avoid visual stimulation and thus relax. Other teachings suggest keeping the eyes open as this is how we actually experience the world day to day and so we want to develop the ability to see and accept our world as we place ourselves in a meditative state. Either way is fine. Play with both approaches until you discover which works best for you. I will use both techniques, sometimes within the same meditation. But stay alert. Be aware that if you are nodding off to sleep them perhaps an adjustment in your approach would be helpful.

Here a few other thoughts on what meditation is NOT:

• It is not a reduced level of consciousness.
  • You are in fact learning to become fully conscious for the first time in your life. Aware that you are aware.
• It is not a method to shut down the thinking brain.
  • The brain never turns itself off – EVER. You are developing the skill of ignoring your crazy monkey mind. See it but don’t engage it.
• It does not require you to close your eyes. Play with each option. Be flexible.
• It is not a nap. If falling asleep then sit upright, don’t lean back into your chair.
• It is not typically engaged lying down, but can be in some practices like Yoga Nidra.
  • Again, monitor for mental alertness and focus. If lying down leads to sleep then adjust your approach.
• It is not listening to a tape or recording. 
  • I understand that this is an easy way to first learn concepts of meditation using APP’s such as Head Space or Calm but learn to move beyond these tools. You simply cannot quiet your mind if your brain is listening to someone talk.
• It is not successful if practiced occasionally. Daily practice is required.
  • If this is important to you then you will find the time to engage it daily. Even twice per day. Make it manageable by starting with just 5 minutes and then build.
• It does not need to be a solo endeavor. Group meditation is powerful.

Why meditate?

There are literally thousands of papers and books written on the study of meditation and its impact on the body. I will not be taxing you with all of this information here but trust me when I say that the information I am about to share is backed up by mountains of experience and study including MRI brain scans and hard science measurements. Meditation has a beautifully restorative impact on our brain. In studies of long-time meditators when they compared the age of their brain, the grey matter thickness, they were as robust as 20 year olds. Here are some of the effects meditation has on the brian:

• Enhance memory function and the health of our hippocampus (brain).
• Lower blood pressure and pulse rate
• Slow the aging rate of the brain and the body
• Relieves stress - enhances and stabilizes mood.
• Protects the DNA of our cells, telomere length
• Ease anxiety and depression just as well or better than drug therapy
• Reduces chronic pain
• Improves sleep
• Alleviating gastrointestinal difficulties.
• Reduce migraines frequency and intensity
• Reducing the size of brain amygdala, our fear and anxiety center
• Brain cerebral cortex thickness and blood flow improves
• Neuroprotection & Neuroplasticity, as it spikes BDNF (repair cycle)

If there was a drug that did all of this, it would take over the entire pharmaceutical market and cost thousands of dollars. Meditation by contrast is free and portable. If you are as geeky as me (unlikely) and want to see the science then let me know and I can offer direction into the medical literature.

Tool Kit

There are some simple tools or skills you will want to bring to your meditative practice. The concept of “Stillness”, a good belly breathing technique, and an understanding of “coherence”.

Stillness:  Before we engage a true meditation a great start point is to practice stillness. This is a practice detailed by Eckhart Tolle and will allow you to identify your ego and dissolve it so that it doesn't interfere with your meditation practice. For a complete description of this, please read the article “The Art of Stillness” on our HippEvo.com website.

I would strongly recommend starting with just 5 minutes EVERY DAY and then gradually increase this to 10 minutes twice per day. Take your time, settle in and enjoy the process. It feels amazing. Plug into BEING and let the world go for a little while. I warn you it is addicting.

Belly breathing:  is a the way we should be breathing all the time but stress leads us to abandone this in favor of short upper airway hyperventilation’s. We are taught to suck in our belly, puff out our chest and march around like peacocks. Let’s learn to abandon this and learn to move our diaphragm. The slower we breathe the calmer our brain becomes. When our exhale is longer than our inhale, we engage the parasympathetic nervous system which is relaxing and calm. This simple concept involves relaxing the muscle under your lungs, the diaphragm, and allowing your belly button to push out away from your body as you inhale. It does not involve puffing out your chest or moving your shoulders. It will take practice to learn but is easy to adopt. This is the preferred breathing technique to engage in meditation as it is calming and will give your monkey mind something to focus on. Read the article on HippEvo.com - "Belly Breathing to Create Calm". 

Along with belly breathing, keep this little trick in your pocket – “Feather breath”. The idea is that if I were to place a feather under your nose I wouldn’t see it move on your inhale or your exhale. You are breathing so slowly that the feather is still. This moves you toward slow easy breaths. This is calming to the nervous system. No more panting, no forced breaths.

Coherence:  Your brain, heart and lungs can all act independently during stress and when focused on different tasks but ideally, we want to be able to have them all working in unison, in a synchronized cooperative fashion. This is called coherence. Coherence occurs when our body aligns and works in an organized, calm, cohesive unit. There is a video on HippEvo.com that explains this in detail - Coherence

There is also an article entitled “Coherence: Heart Rate Variability and Coherent Breathing” - Coherence and HRV

Understanding this basic concept might help organize your mind around the concept of meditation but also act as a tool for measuring or quantifying the impact on your body. It’s common for people to wonder if their meditative practice is doing anything. “Am I doing it right?” Using the metrics of Heart Rate Variability (see the 2 videos on HippEvo) and measuring coherence with “HeartMath” are two tools that may help you feel more confident that your meditative practice is generating change.
 

Posture for Meditation

The classic meditation posture is seated on a cushion with the buttocks higher than the feet. Typically, the legs are crossed and the spine very erect, not slouched. Here again there is wide variability. You need not sit in the classic Lotus position; a stool or chair are perfectly fine. Play with 2 positions: 1. Sitting on the edge of the seat, your back not resting against the back of the chair thus forcing you to sit more erect and alert. 2. Sit back against the back of the chair as a more relaxed posture but be careful not to slouch and get so comfortable that you drift off to sleep. Remember that meditation is a very aware, very alert state of mind. Stay focused.

Hands placed wherever is most comfortable; in your lap, on your knees or thighs, or together one holding the other. Shoulders back, avoid slouching. You may read that some meditation traditions recommend that you close your eyes or even lay down but this is not our starting point and certainly would be prone to napping.

Find a location or two that are your typical meditation locations. A special chair or a particular view that you enjoy. Your body will come to associate this location with the practice of meditation and more easily fall into the practice.

If you choose to meditate with your eyes open, look in front of you at a 35-degree angle toward the ground or at some object. This is the classic description but if you feel tired then move your gaze upward to 90 degrees or even higher. We want to try and engage a few different concepts here. A “divergent” view means we focus on the far periphery of our gaze. Divergent focus has us turn our attention to what is to the far left and right of us, and not what is right in front of us. Divergent focus tends to calm our mind and drive slower (calmer) brain wave activity called Alpha and Theta. Another option is to place a picture or item that motivates you directly in front of you in your line of sight. This might be a picture of a religious nature, or something in nature that inspires the feeling of awe. The idea is to focus your attention on this item as a distraction for your mind. Obviously, you can’t focus on this item and have divergent gaze so realize these are two different techniques used for different meditations.

Closing the eyes can be engaged if this helps you visualize but keep in mind that we experience the world with our eyes open and if we are to bring our meditation practice to bear where it has the most impact during our daily lives then we have to become accustomed to mediation with eyes open. As stated earlier, play with both options and simply gravitate towards what works best for you. The key phrase to recall here is that “Meditation is not going into a STUPOR”. The target is not to make your brain dull but rather to make your brain more aware. More focused and better able to accept your desire to BE in the moment.

The concept of a “walking” meditation does exist but should be reserved as a slightly more advanced approach. In a walking meditation you engage divergent vision, focusing on the periphery. Stop and close your eyes for a moment to reengage a clear vision of your desired future self and then open your eyes and once again walk, breathe, and visualize. This is not where we start so we will reserve this discussion for a later time.

Mental imagery. Where to put your mind.

Interesting question given that our goal is to ignore the mind but it’s only natural to feel confused at first. “What should I think about or what vision should I create?”. This is always a hot topic for discussion because there are dozens of different ways to meditate, and each has its own desired effect or outcome. For our initial purpose here, allow me to simply offer a few ideas to act as start points as you figure out YOUR OWN technique that best suits you.

So if you are seated and belly breathing then the obvious first question is: “What am I supposed to be focused on if I am not supposed to be thinking?”  Great question. The simple yet difficult answer is simply focus on awareness. Be aware of your breath. Starting with focus on the breath brings you into the present moment. Be aware of your thoughts. Be aware of your surroundings. Just don’t engage with any of it – but be the “watcher”, the awareness. Here are a few ideas that are discussed within the peculiarities of different meditative practices:

• Sky and sun:  Imagine that your clear mind without thought is like the clear blue sky without clouds. Envision that clear blue sky and simply be with it. Just as thoughts might appear, image that they are just clouds blocking your view of the clear blue sky and see past them. Acknowledge them and then ignore them. See the rays of the sun as compassion that is falling down onto everything on earth and filling you with a deep seated resilient and unshakable compassion for all living things. Now breathe it in.
   
• Heartfulness.org teaches to bring your focus into your heart. That is where the universal energy or God exists. Simply keep your focus here and be drawn into that energy. Simply listen and stop resisting – accept and surrender into this peace. Feel your thoughts and mind drift away and become less as all of your focus is drawn to your heart. Rest in the light and energy of God within your heart.
   
• Breath as the intension:  If you have a vision for your future or simply wish to invite the universal knowing or God into your being then imagine your breath as it enters is that very future, that very intension, or the very energy of your maker. It fills you with a bright light (pick a color you like) and then you exhale love that encircles the world and fills the universe. With every breath you are breathing into your body the possibility of the quantum field where all things exist and are possible.
   
• Listen for the silence: Focus your attention on what you hear. There is always something to hear. Now pay gratitude to that sound. It is life. Simply BE with that sound without judgment. It simply is what it is. It is real and a part of this moment. You are in the present moment taking it all in without judgment. You are HERE, NOW.
   
• Inspiration: Place a picture of someone that inspires you or something as an object that holds great meaning for you in front of where you are seated. Now simple engage your breath and maintain complete focus in that object. If you find yourself getting distracted, then notice that and return your focus to a different area of the object. Just keep returning focus. That's it. Just BE with it. No judgment – just presence.

You can focus on these ideas and use them to create a stronger ability to focus your attention away from thoughts and mind. This skill will sharpen and become more natural and easier with practice.   

Putting It All together
Your first meditation . . . keep it simple.

1. Set your phone alarm to go off in 10 minutes but put your phone face down so you can’t see the time. Suspend your relationship with time.
2. Sit upright in a comfortable chair with arms relaxed to your side. Hands wherever you like them, relaxed. Sit upright, attentive but relaxed, not stiff.
3. Take a deep belly breath and slowly exhale.
4. Wiggle your toes and focus you attention there – in this present moment. Now slowly relax each part of your body – legs, back, torso, arms, neck, head and face.
5. Follow your breath (slow belly breath) and feel the breath coming into your heart.
6. Turn your focus to your heart and see the brilliant light there, the energy of your creator inviting you in.
7. Rest in that light. Simply be. Listen for the silence. Let go. No resistance.
8. Stay alert and aware – if thoughts emerge (and they will) simply acknowledge them, let them go, and return your focus to the heart.
9. Whatever happens is perfect. There is no right or wrong. Every meditation is just perfect the way that it is.

I can already hear your cries of dismay. “I suck at this, my mind is too busy!” Did you at least once notice your thinking brain and intentionally return your focus to your heart? If you did this even ONCE then you are brilliantly successful. Every time you get distracted and notice it and readjust your focus that is a solid and beautiful start to a practice that will forever change your life. Do it again. You will improve. Or stop and never engage it again and go back to your misery and egoic monkey mind. Your choice

Vision and Intention. Developing a purpose.

Before you settle in for your daily meditation, decide if there is a specific intention for this meditation or is it simply an opportunity to quiet your mind and receive. There are lots of directions we can go here. You might meditate to focus on world peace or loving kindness for all mankind. This will develop your compassion and expand your divergent thinking away from the self-focused ego. You might meditate on healing the body of a specific ailment or pain. Your intension might be to eliminate the suffering of others. Perhaps you wish to connect with the universal energy and knowledge that it may enter you and use your skills for the betterment of mankind. But whatever it might be, consider spending a minute making a clear intention as to the purpose and direction of this specific meditation.

Sometimes it is good to rotate through several different meditations in one sitting. This is a technique to help keep the mind sharp and avoid dropping into a stupor. Meditate on Loving Kindness (described later) for 5 minutes and then switch to a healing meditation and then on to a Tranquil Abiding meditation. There is no wrong answer here and all meditation is beneficial as you are keenly sharpening your ability to be present, in this moment, aware and becoming more conscious of your moment-to-moment thoughts and actions.

So now you have the tools and general approach to begin a meditation practice. At every turn remain curious and avoid the idea of being overwhelmed. The feeling of overwhelm is your mind once again thinking. That is exactly what we are here to address. Getting out of our head and into our heart. There is nothing scary here. Every meditation is a success as every meditation engages your awareness and attention. You are becoming aware of how to be aware. You are becoming more conscious and with that comes an inner joy and happiness that has lived within you your whole life. Embrace it.

Our next steps will be to explore different types or styles of meditation such as:

• Tranquil Abiding Meditation
• Loving Kindness Meditation
• Dispenza Healing Meditation
• Jhana Meditation
• Heartfulness meditation
• And many more

Finding a favorite form of meditation is like finding your favorite flavor of ice cream – stick with the one you like best or sample all 37 flavors and enjoy the variety. There are no rules. Meditation is all about opening our heart and mind to new possibility and exploring the opportunity to ease suffering and enhance joy. It is never a chore. It is a playground.

RESOURCES

• Movie:  “What the bleep do we know”.  Explores the quantum field.
  • Beyond what we can see and touch with our limited perception.
  • What the Bleep do we Know
     
• Book:  “Becoming Supernatural” by Joe Dispenza, DC
  • In depth understanding of the physiology behind meditation.
     
• Book:  “Never Turn Away” by Rigdzin Shikpo
  • A Buddhist perspective on engagement of a meditative practice.
     
• Book:  “Why is the Dalai Lama always smiling?” by Lama Tsomo
  • Introduction to the basics of Tranquil Abiding meditation.
     
• Book:  “Tibetan book of Living and Dying” by Sogyal Rinpoche
   
• Book:  “Wherever you go, there you are”  Jon Kabat-Zinn
  • Excellent classic text exploring the mindset and engagement of meditation.
     
• Website:  HippEvo.com
  • “ Mind Body Mission Course” – 5-part series exploring ego, time, stillness and stress.  
  • “Healing Meditation"
  • “ The 7 energy Centers” – exploring important areas to engage with meditation
  • Heart Rate Variability – 2 videos
    • Part 1
    • Part 2
  • HeartMath – Coherence vs Chaos
• Website:  Huberpm.com – 7 Energy Guide Meditation
• Website: Namchak.org  Offers Buddhist perspective with many articles.
   
• Website: Yoga Nidra by Richard Miller – Guided Meditation