Tuesday, 21 May 2013

Seven simple ways to meditate


(1) Either sitting or walking: take a word or phrase and repeat, concentrating on the phrase (either the sound or the meaning). Whenever you get distracted, notice it, then draw yourself back, gently and persistently.

(2) Either sitting or walking: with your eyes open or closed, concentrate on all physical sensations (what you can hear, see, feel physically, or even smell or taste). Whenever you get distracted, notice it, then draw yourself back, gently and persistently.

(3) Either sitting or walking: be silent, listen to the silence, and stay in the moment. You will be constantly distracted by your mind. Observe what distracts you, and what that teaches you, then draw yourself back, gently and persistently, to the silence. Whatever difficult feelings arise, observe them, and know they will pass.

(4) Either sitting or walking: concentrate on breathing. Whenever you get distracted, notice it, then draw yourself back, gently and persistently.

(5) Sitting: read some spiritual literature, line by line. Read one line. Let the idea resonate; let new ideas come to mind; let thoughts associate; ask yourself how the line applies to your life or some aspect of it. When you drift or exhaust the line of thinking, or if nothing comes, read the next line.

(6) Take a problem or difficulty. Remind yourself you are no longer running the show, ask for God's will to be done, then ask for the right thought or action. Let God show you the answer, if any. There may be no answer right now. If the thoughts that come are angry, frightened, or guilty, they are not from God.

(7) Run, cycle or swim. Talk and listen to God as you do so.

See if you can exhaust these seven techniques.