Meditation
Summary
© Gene Brockopp
The definitions of what meditation is vary as they depend
on the tradition in which it is practiced. The word meditation
is derived from a Sanskrit word meaning both an act of
inner contemplation and the state of consciousness that
occurs between attending to something and being fully
absorbed in it. I like to think of meditation as using
relaxation, awareness, concentration, and stillness for
the development of an internal conscious witnessing of
the mind, body, emotions and the inner and outer play
of existence.
Through this process, we create an internal quiet space
in which our innate wisdom can emerge. By shining the
light of awareness on our inner, unconscious processes,
we can make our life richer and more conscious. In a
sense, meditation is simply being the silent presence
that observes the river of consciousness as the “things” of
our life flows by. This process gives us both the power
of choice and the power of responsibility for
our actions and our lives. It is a method that is very
useful when one is exploring the path to self-awareness,
greater consciousness and wholeness.
Meditation is an old traditional pattern
of internal exploration with a history of over 4000 years.
The type of meditation practiced is often indigenous
to the culture in which it is found. In the U.S. it is
frequently seen as a transplanted Asian phenomena. But
Western styles of meditation have been present since
the beginning of Christianity. These began with the “desert
fathers” of
the 1st century, and include the medieval mystics, Meister
Eckhart, St. John of the Cross, Thomas Merton and the
development of the contemporary contemplative prayer.
This practice reflects the words of Christ, “The
kingdom of God is within you”.
Meditation is now widely used in many settings in this
country: hospitals, corporations, athletics, jails, schools
and churches. It is found anywhere where people want
to explore their human potential, open themselves to
the sacred within them and in the world, and create a
silent space that is not limited by time or location.
Research on the psychological, physical
and physiological effects of meditation is voluminous.
Over 500 scientific studies have been done. Physiologically,
it has been shown to reduce cholesterol, heart rate,
blood pressure, change blood chemistry, hormonal levels,
brain wave patterns, reduce chronic pain, headaches,
improve surgical outcomes and increase wellness. Emotionally,
it tends to open the heart, increase joy and compassion,
develop a sense of peace and serenity, reduce conflicts,
and increase creativity and self-awareness. Negative
effects have been minimal in the normal population. It
can, however, exacerbate psychotic or paranoid symptoms
and in some cases increase one's anxiety.
The mechanics of meditation will depend
on the tradition in which it is practiced. Generally
it is practiced by sitting in a balanced position on
a pillow or on a chair (feet flat on the floor) with
the back upright and unsupported (so you can breath freely)
and the hands resting on the knees with the eyes closed
and the shoulders relaxed. Keeping the back straight
seems to be important both for the energetic process
and to enhance diaphragmatic breathing. Daily practice
is best and should be done in a quiet, warm and secure
place. Time may vary from 5 to 20 minutes (initially
a timer may be useful). Soft music may assist the process
of meditation, which may be initially guided but eventually
occur in silence.
The sequence of meditation basically
involves two steps: relaxation or quieting
the body and concentration or a focusing
or opening of the body-mind and spirit. Once the physical
body is quiet and our consciousness is focused, we can,
move to the level of contemplation, where we
sense a connection between us and what we are attentive
to, or to unification in which we share an
intimate relationship with the object of our attention.
Classifications of the
types of meditation are manifold depending on the tradition
in which it is practiced. I like to use three categories, receptive,
reflective and generative. These
will be defined differently in each tradition. I will
give a general definition.
Receptive meditation emphasizes being
mindful of everything that comes into our awareness and
becoming totally involved with just it. This may strengthen
our sense of wonder and appreciation, enable us to attend
to our unfolding experiences and the unconscious forces
within our lives and help us to become co-creative with
our world of experience.
Reflective or analytical meditation
focuses on a theme or question to help us gain insight
into that concept or idea. Through this means, we may
find new meanings or awareness, creative solutions or
insights and reduction of inner conflicts.
Generative meditation helps us develop
or strengthen specific qualities such as patients, joy,
love and compassion. Through this process, we nurture
those characteristics by focusing on them, exploring
all of their dimensions in our lives and making them
more fully alive in our world and in us.
These classifications are not discrete but rather are
interrelated and enhance each other. Each of them allows
us to go beyond words, concepts and ourselves to explore
the true nature of reality and the world. Meditation
can take us through the silent space of our inner awareness
and connect us with the sacred Source, which is the home
of our spirit.
