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CeleryMan
Joined: 12 Apr 2007
Location: Seoul
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 Posted: Wed Jun 13, 2007 11:58 pm Post subject: Seeking meditation best-practices |
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Can anyone share their meditation best-practices or techniques? My usual vices like boozing and gorging myself into food coma no longer seem to be viable stress outlets.
I think breathing meditation might be the way to go to get these racing mice out of my skull? Is there a right way to do this? I'm totally new to meditation and look forward to any and all advice, best-practices, methods, etc.
Thanks |
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deadman
Joined: 27 May 2006
Location: Suwon
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| Posted: Thu Jun 14, 2007 12:10 am Post subject: |
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I recommend you read "The Freedom of Choice" by Thomas Chalko. It's available for free in ebook format on the web. Just search for it.
Not only is it a thought provoking read, it has the best summary of the various meditation and concentration exercises that I have read.
The most useful aspect of the summary was the distinction between meditation and concentration exercises.
In meditation, the goal is to have nothing in mind. In concentration, it's to have one thing exclusively.
Alternating between the two in a session can prevent boredom and the contrast between the two exercises will improve your rate of progress in both.
Check it out. |
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CeleryMan
Joined: 12 Apr 2007
Location: Seoul
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| Posted: Thu Jun 14, 2007 12:13 am Post subject: . |
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| Thanks for the recommendation! |
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tomato
Joined: 31 Jan 2003
Location: I get so little foreign language experience, I must be in Koreatown, Los Angeles.
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| Posted: Thu Jun 14, 2007 2:20 am Post subject: |
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I have heard of a study which compared the brain waves emitted by students of different meditation techniques.
Gurdjieff-Ouspensky won out. |
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ddeubel
Joined: 20 Jul 2005
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| Posted: Thu Jun 14, 2007 3:36 am Post subject: |
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| Quote: |
| The most useful aspect of the summary was the distinction between meditation and concentration exercises. |
| Quote: |
| In meditation, the goal is to have nothing in mind. In concentration, it's to have one thing exclusively. |
And what do we call having many things in the mind -- Nirvana?
I say this seriously. These definitions fail us precisely by their neat categorization. Mushin, or no-mind, is not really "no mind" in my view. It is a condition of the mind, not empty, not full, not half or a third but precisely something else. WHOLE.
I get really annoyed all the time, with the superficial accepting of concentration as a passive thing, a thing of isolation, of being apart, of being only of the mind. And also concentration as a thing which entails silence. Neither is the case. Yet, we still so easily assume so.
Same goes with meditation. Meditation is not being alone, or being apart. It is possible everywhere and everyway. What it especially isn't is -- KNOWING. Meaning, knowing what meditation is, is the surest sign to be incapable of it. "if you know the buddha, you don't know the buddha" says one sutra.
I find the best definition of meditation as involvement. Noisily, silently, one thing, many things, drugged or church mouse sober -- it can be of all occassions. What it isn't, is easy. So much of our pseudo religion wants to make it so. It is deeply associated with work, suffering and the will.
I run for a living. Not for money but so I am alive and live. In running many hours on end, I find that otherness. I call it meditation. My own advice vis a vis, wrestling with your demons is to find something you are involved , immersed and engaged in...... A great book I'd recommend would be by that largest brain of the last century, Aldous Huxley, The perennial philosophy. A great website for thought provoking articles is also www.wie.org Lots of great stuff there, insight from others from George Foreman to Alan Watts that might lend light. But whatever it is, it is a continuing journey. We are always moving, there is no standing still.
I always have followed Henry Miller's advice of acceptance. That the first spark of being truly alive is to accept. Accept everything as necessary to this world, a part and vital to it. Then, miraculously, like the tao saying of "knowing all the lies, I can now break them" - you will be able to seek change, motivate others and see the right path. But first accept.
DD |
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CasperTheFriendlyGhost
Joined: 28 Feb 2007
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| Posted: Thu Jun 14, 2007 3:48 am Post subject: |
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A fairly easy way to get you ready for deeper tchniques:
Sit in a comfortable position in a quiet place, arms slightly outstretched, palms up with an ice-cube in each hand. Try to breathe regularly and simply concentrate on the sensations of your body - shut off the monkey-mind. Don't move until the ice is melted. Eyes should be closed or half-shut. |
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Yes
Joined: 21 Aug 2006
Location: outskirts of busan
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| Posted: Thu Jun 14, 2007 6:10 am Post subject: |
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| when you have some time off, try a vipassana retreat at one of the centers in india. there may also be one here in korea, i'm not sure. you will be very pleased by that experience, i am sure. in the meantime, i recommend reading as much as you can about non-duality, zen, and/or tantra, and getting prepared to have your mind (literally) blown away. it's not an easy road. and good luck to you. |
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deadman
Joined: 27 May 2006
Location: Suwon
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| Posted: Thu Jun 14, 2007 11:21 am Post subject: |
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| ddeubel wrote: |
| Quote: |
| The most useful aspect of the summary was the distinction between meditation and concentration exercises. |
| Quote: |
| In meditation, the goal is to have nothing in mind. In concentration, it's to have one thing exclusively. |
And what do we call having many things in the mind -- Nirvana?
I say this seriously. These definitions fail us precisely by their neat categorization. Mushin, or no-mind, is not really "no mind" in my view. It is a condition of the mind, not empty, not full, not half or a third but precisely something else. WHOLE.
I get really annoyed all the time, with the superficial accepting of concentration as a passive thing, a thing of isolation, of being apart, of being only of the mind. And also concentration as a thing which entails silence. Neither is the case. Yet, we still so easily assume so.
Same goes with meditation. Meditation is not being alone, or being apart. It is possible everywhere and everyway. What it especially isn't is -- KNOWING. Meaning, knowing what meditation is, is the surest sign to be incapable of it. "if you know the buddha, you don't know the buddha" says one sutra.
...
DD |
I apologise for annoying you with my overly simple summing up of a complex subject.
The value in my post was the first line - recommending the book.
The rest was typed in haste as I was heading to class - I didn't have the time, nor did I intend to give a thorough and accurate account of the matter - the book does a much better job anyway.
So, for the record, here is the exact section of "The Freedom of Choice" by Thomas Chalko, that I was referring to. I'd much rather hear your thoughts on this.
| Quote: |
Meditation and Concentration
Meditation is an exercise, aiming to attain and maintain the complete "silence" of the mind with no thoughts whatsoever.
In other words, in meditation we aim to keep our mind "blank" and focus our attention not to think.
The state of silence of the mind may be maintained for a few seconds or a few hours depending on your skill and intent.
Concentration is exactly the opposite - we focus our attention on using specific facilities of our Individual Intellect such as imagination visualization, creativity, logical thinking, solving problems or experiencing feelings and emotions.
Again, there will be some limits to how long we can concentrate, before we have to take a break.
It is very important to distinguish meditation from concentration simply because they have completely different purposes.
Neither mediation nor concentration can be continued indefinitely.
Have you ever wondered WHY you cannot work indefinitely long without rest? Why you cant concentrate for a long time without having a break? Why you can;t sleep indefinitely long?
Do you remember the Universal Law of Perception? We need to encounter contrasts to perceive things to start with. Then we need to arrange such contrasts in a specific way to experience a sense of balance and harmony.
We only enjoy work, after having a good rest. We truly enjoy rest after having worked hard. Cyclic changes are everywhere in our lives and are the essence of the Consciously Designed Universe, from the sub-atomic world to systems of Galaxies.
What does the Law of Contrasts have to do with the meditation and concentration?
Meditation and concentration are two extreme modes of operation of our intellect. Concentration intensively uses the facilities of our Intellect, while meditation aims for a complete rest from intellectual activity.
Practicing them in alternating cycles is as essential as alternating periods of work with periods of rest.
This means that we shouldn't just "meditate" or just "concentrate". The best exercise for our Intellect is to consciously alternate periods of concentration with periods of meditation. When our Intellect experiences both extremes, it functions at its best. |
This explanation makes a lot of sense to me.
The book goes on to give directions for simple meditation techniques and several concentration exercises - concentration on Love, concentration on "visions", concentration on inner sound.
Definitely a good introduction to "meditation", overall. |
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tareze
Joined: 13 Mar 2005
Location: north or south of a river
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| Posted: Thu Jun 14, 2007 4:36 pm Post subject: |
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you're totally new right?
ok.
get some pillows or a blanket or a yoga mat, just something you can sprawl on a bit. lay down. pull your knees up and let them drop to one side then the other. pull them into your chest and roll on your spine any which way you choose. lay down. lift and let your shoulders, arms, legs just drop onto the floor. reach the fingertips in one direction, toes in the other direction.
sit up.
put some firm folded floor cushions under the back part of your butt on the floor. this will help you sit indian style. fidget till you feel settled.
set a timer for 15 minutes. (this will eliminate the 'how long have i been sitting her? how long should i sit here?' train of thought)
you are going to have the best success at this point focusing on something...
take the thumb and forefinger, thumb and middle, thumb and ring and thumb and pinky and touch them together in succession repeating the sounds (in your mind) SA TA NA MA (which loosely translated simply means 'i am truth' or 'truth is my name'). inhale sa ta na ma touching the fingers and exhale sa ta na ma touching the fingers. start always at the pointer finger.
you will undoubtedly think of stuff. fuggehdaboutit...just gently point your brain back in the direction of sa ta na ma.
when you're finished you can just lay down and take your mind through your body relaxing each individual part consciously. breath slowly and not forced deeply through the belly.
it may help if you do it everyday~
g'luck |
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ddeubel
Joined: 20 Jul 2005
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| Posted: Thu Jun 14, 2007 5:00 pm Post subject: |
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I apologise for annoying you with my overly simple summing up of a complex subject.
The value in my post was the first line - recommending the book. |
deadman,
Sorry if it came off that "I found you annoying". I was speaking generally and not in reference to your post specifically. Sorry.
I will take a look at the book when I get a moment and appreciate any references from this forum. This is the best way to "tune in" , in my opinion.
DD |
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tfunk
Joined: 12 Aug 2006
Location: Dublin, Ireland
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| Posted: Thu Jun 14, 2007 5:36 pm Post subject: |
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Asking 'what is the best meditation technique' is opening a can of metaphysical worms. You'll get a 1000 thoughts about it. 
Be aware of spiritual practices. As a way to relax, have cool experiences meditation is fun, but if you use it as a technique to become or achieve something then it'll give you 1,000,000 other thoughts. |
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seoulunitarian
Joined: 06 Jul 2004
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| Posted: Thu Jun 14, 2007 7:06 pm Post subject: Re: Seeking meditation best-practices |
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| CeleryMan wrote: |
Can anyone share their meditation best-practices or techniques? My usual vices like boozing and gorging myself into food coma no longer seem to be viable stress outlets.
I think breathing meditation might be the way to go to get these racing mice out of my skull? Is there a right way to do this? I'm totally new to meditation and look forward to any and all advice, best-practices, methods, etc.
Thanks |
Hi,
I've developed something called a Chakra Activation Meditation if youw ant to give it a try:
1. Stand in a comfortable position making sure the room temperature is comfortable with your spine as straight as possible. Have your feet close together but not exactly touching. Do not lie down for this meditation.
2. Begin by breathing rhythmically. Use either a 2-4-2 or 3-6-3 rhythm. For example, if you are using the 2-4-2 rhythm, you will breathe in through your nose over a time period of four seconds, hold the in breath for two seconds, exhale over a period of four seconds, hold for two seconds, and then inhale again for four seconds. Continue this rhythm. If the 2-4-2 or 3-6-3 rhythms are uncomfortable for you, use a rhythm of your choosing. The point is to remain focused on your rhythmic breathing cycle. Continue this rhythmic breathing for a period of five minutes, concentrating on the breath going in, filling your abdomen and diaphragm, and being released.
3. Next, automatically continue with the breathing rhythm and imagine the energy of the universe filling you with each inhalation. Assign the universal energy the color of bright white or golden light. See it filling your lungs, diaphragm, and abdomen with each inhalation. With each exhalation visualize the universal energy flowing out through the palms of your hands or the tips of your fingers. Continue for five minutes.
4. Next, you will begin to energize your chakras. This meditation works on six main chakras: the crown, the third eye, the heart, the solar plexus, the sacral, and the root. While continuing the breathing in a rhythmic fashion, visualize the crown chakra. During inhalation, continue visualizing the intake of universal energy as pure light, directing and storing it in your crown chakra. Imagine the stream of universal energy coming in from above. During exhalation, feel the universal energy flowing through you by entering the crown chakra and streaming down through your entire body. Do three breathing cycles for each of the six chakras, making the same visualizations as listed above for the crown chakra, but substituting each of the other chakras. When you have completed three breathing cycles for each chakra, visualize the chakras up to that point as connected by a stream of universal energy, producing current from the crown chakra to the sacral chakra. After energizing the last of your chakras (the base chakra), continue visualizing the stream of energy running down through all chakras with every inhalation and exhalation for three minutes. See the energy surrounding you in a golden sphere.
When finished with step four, complete the meditation by breathing rhythmically for three additional minutes, simply concentrating on your rhythmic breathing and relaxing. During this time, let your arms hang loose. During inhalation, breathe in the universal energy, and feel it storing in your solar plexus. At the end of the three minutes quietly thank the Universal Spirit for your chakra activation. The Chakra Activation Meditation should be done once in the morning and once in the evening if possible. If this is not possible, choose one time during the day you will be undisturbed, and try to practice the meditation during the same time every day.
Let me know how it goes.
Peace,
Daniel |
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alistaircandlin
Joined: 24 Sep 2004
Location: Seoul
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| Posted: Fri Jun 15, 2007 7:36 am Post subject: Vipassana |
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I would recommend the vipassana technique too, as taught by Goenka. I don't think there are any centres in Korea yet, but I met a few korean people at the course I did in India a couple of years back, so I think they will open a centre here eventually. It is getting more well known and popular.
You can find the website on www.dhamma.org
It is a very simple technique that involves close attention to the breath and physical sensation. I think it is taught in many schools of Buddhism as one meditation technique among many. Goenka says it is the first technique the Buddha gave; which I think was adhered to by the Thervada (small vehicle) schools of Buddhism in Burma. |
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jinks
Joined: 27 Oct 2004
Location: Formerly: Lower North Island
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| Posted: Fri Jun 15, 2007 8:33 pm Post subject: |
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I'm taking the other route, for now.
I have tried various meditation practices, some I like (breathing) and some I don't (mantra). I have tried to incorporate meditation into my waking and working life, as well as taking it into quiet rooms and chapels and out to hill tops and shore lines, but there must be something I'm not doing right. Meditation is what brings us back to being human beings, rather than human doings; any practice that allows us to just be has got to be good, whether we are sitting, standing, kneeling, dancing, walking or whatever. But, "meditation" just doesn't seem to fit me. A few years ago I read a book by the theologian Harvey Cox (Turning East? Facing East? I can't remember). He pointed out the differing cultural practices of observing a communal sabbath compared to an individual meditation time. Cox thought that our fragmented twentieth century (time of writing) western society was turning to eastern meditation practice more and more because, among other things, the convenience of fitting in a routine of 45 minutes here and there to recharge, works so much better than taking a full, uncompromised day off from the bull rush of a 24/7 society.
I remember when shops used to shut on Sundays and we weren't allowed to play outside or make too much noise; even though church attendance had dropped considerably by the 1960s (Britain), there was still a lingering wet blanket clamminess associated with the sabbath day. Shortly after reading Cox's book I adopted a sabbatarian routine. I chose Sunday, for convenience, and I stopped shopping, working, driving and any kind of commercial activity. I spent the day around home, maybe cooking or reading, taking short walks and just relaxing. My friends and family thought it was a bit odd, but they soon got used to it and I felt really great from taking a regular day off. I don't think that I have experienced a great deal of spiritual growth from the exercise, but my overall well-being has certainly benefited. I stopped my sabbath when I came to Korea, it was such a big lifestyle jolt anyway, but now after a few years I am starting to find my sabbath-day groove again. I am still interested in exploring meditation practices, but returning to a day of rest is refreshing. |
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