Percussion Instruments

Learning to Meditate: Start the Adventure

A meditation teacher will tell you, “Meditation is inner astronomy. You discover the stars, the moon and the sun are all inside you.” The allure of learning to meditate is the belief that Eastern philosophy and practice holds the key to understanding oneself. One may go through his or her whole life, always feeling that there is something more to life than the 40-hour work week or following a set of life stages that has been predetermined by societal norms. Meditation brings a sense of fullness, completion and tranquility to those who practice, which is a wonderful coping mechanism in today’s high-stress environment.

The first step in learning to meditate is understanding the concept. The Western notion of meditation is “to focus one’s thoughts or ponder over.” However, the Eastern idea of spiritual meditation is “the all and the everything,” says writer George Gurdjieff. Instead, meditation becomes the absence of thought, judgment and distraction — but rather, the absorption of a sense of serenity and love. Some Westerners hesitate to get involved with meditation because these concepts seem too lofty, but once the mental and physical benefits of meditating are realized, it’s hard to resist.

When students are learning how to meditate, position is emphasized because sitting upright allows energy to flow straight down the spine and back up again. Participants are able to take deeper breaths and remain mentally alert, even as the body moves into a deeper state of relaxation. There are two cushions the meditation group may use: the zafu and the zabuton. The zafu is a thick, pillbox-shaped cushion that is usually round. A zabuton is flatter, more like a dinner table seat cushion. There are also gomdens (taller square cushions), kneeling benches and yoga mats used in meditative practices.

Meditation classes sometimes teach a concept called “sweeping the house.” When learning to meditate, it sometimes helps to use simple movements to keep you grounded. Place both hands behind your head, resting your hands at the base of your skull. Sweep your hands over the top of your head and imagine gathering up all your thoughts. When you get to your forehead, flick your hands away from your face and imagine all those thoughts being sent off into space. Repeat this process up to thirty times until you feel your consciousness leave your mind and migrate to your “hara” point in your belly.

When you’re first learning to meditate, you may want to start working 15 minute sessions in the mornings and nights. Over time, you will want to reach about 40 minutes per day to achieve the maximum benefits. As you learn more, try to bring some of the techniques you’ve learned in your meditation classes over into daily life. Practice mindfulness in everything that you do. Choose settings and locations that make you feel more positive. Once you begin to understand how meditation works, you will notice positive changes taking place in your life.

There are so many benefits to learning to meditate that it’s surprising more people don’t take up this rewarding pastime. It certainly doesn’t have to be difficult, either, because there are lots of easy meditation practices you can learn.