A Paper on Meditation and its Benefits

We see frequent media coverage describing the benefits of meditation. The Bible also makes frequent reference to the subject.

Many people, who take an interest in meditation, often do not know how to go about the practice correctly in order to derive at desired results.

The objective for some people in the practice of meditation is relaxation and better health, but for others the primary focuses on the spiritual aspect of Self and God realization. Whatever one’s intention are, the following suggestions will be beneficial to their practice.

What do we understand by the Self?

 Most people in our Western society equate the Self with the ego, or the personality self. When we speak of the Self, we refer to what in Christian terms is understood as the soul.

The purpose of meditation is to stop the fluctuations which normally occur in the mind. We want the mind to become as still as a lake when there is no wind. This allows the lake to perfectly reflect the image of the moon, just as a still mind will reflect the light of one’s soul joy on the mind when it is still.

The attention of the untrained mind flows outward to seek pleasure. One can prove this to oneself by observing the mind, as it wanders from desire to desire seeking sense gratification.

Man suffers, because of his unfulfilled desires. He seeks happiness in the external world where it cannot be found, which in itself results in a restless mind.

The answer and permanent solution to man’s restlessness of the mind, and soul joy is to become centered in the unchanging reality, of God as Spirit and Truth. This ought to be the ultimate goal for one on the

spiritual path.

God is a Spirit: and they that worship him must worship him in spirit and in truth. (John 4:24) KJV

‘Be ye therefore perfect as your Father in heaven is perfect.’

                                                                (Matthew 5:48) KJV

THE FULLNESS OF GOD

God has made the world and things therein, seeing that He is the Lord of heaven and earth, dwelleth not in the temple made of hands, neither is worshiped with man’s hands as though he needed anything, seeing He giveth to all life and breath, and all things, that they shall seek the Lord, if haply (by chance) they might feel after Him and find Him, though He may not be far from everyone of us, for in Him we live and move have our being.

                                                            Acts 17:24–23

BENEFITS OF MEDTATION are:

Mental transformation and expansion of mind,

Calmness and refined consciousness,

Strengthening of the immune system,

Slowing of biological aging,

Stress reduction,

Awakening of regenerative energies,

Expanded mental capacity,

Intellectual discernment,

Expanded creativity,

Enhanced appreciation for life,

Development of intuition,

Being conscious of one’s spiritual nature,

The primary of purpose of meditation is to know God.

THE PRACTICE OF MEDITATION:

But thou, when thou prayest, enter into thy closet, and when thou hast shut thy door, pray to thy Father which is in secret; and thy Father which seeth in secret shall reward thee openly.

                                                          (Matthew 6:6) KJV

Meditation correctly practiced is a simple process of removing ones attachment from conditions, circumstances, and beliefs which cloud perceptions.

Meditation is practiced with alert intention and observation to enable one to experience clear and pure levels of awareness.

Meditating on a regular schedule results in physical and psychological relaxation and frees the practitioner to explore more subtle states of consciousness such as innate spiritual qualities.

Meditation is practiced in a relaxed manner and without the expectations of results, as this would lead to anxiety and a restless mind as well as ego identification.

Some people say:’ I can’t meditate’. Who is this I speaking? It is none other than the ego. Man is a spiritual being and meditating is a way for him to get in touch with his spiritual nature

HELPFUL HINTS:

Commence the meditation by invoking the presence and love of God. God has everything, but He wants our love.

Pray – Beloved God, my activity, my love and my mind are at your service. Guide my thinking; guide my doing so that the fruits of my labour are in accordance with your will.

Make a daily appointment with God to commune with Him in silence.

Schedule a time where you can give the meditation your full attention. Early morning is ideal.

Designate a room or a corner of a room for your daily practice.

POSTURE – the ideal posture is comfortable and relaxed. For many people a chair is best suited.

Sit upright, with attention focused either in the heart or the place between the eyebrows. Hold the chin parallel to the ground.

Relax the body, relax the forehead, and relax the mind. Internalize your attention by withdrawing it from its involvement with external circumstances.

Now let you gaze flow undisturbed to a point of focus, such as an object, the heart or a Holy image - God, Jesus. Once you have chosen a point of focus, let no other thought enter your mind, than that of the chosen object.

In time you will experience the object melting away, as you become one with it, being united or in yoga with it.

Pure meditation is the continuous, uninterrupted flowing of attention to the object being contemplated.

BREATHING prior to meditation

Correct breathing aids in relaxation of body and mind. There are sources that suggest the holding of breath. Holding the breath is a misunderstanding of breathlessness in yoga. It is unnatural and stressful. What is recommended instead is deep abdominal breathing. This can be observed by watching the movement of a baby’s stomach.

Another form is alternate nostril breathing a method to balance the left and right hemisphere of the brain.

We don’t generally breathe equally through both nostrils. We can prove this to ourselves by holding closed one nostril and breathing through the other, and then reversing the process. One nostril is more open than the other. The normal breathing cycle in healthy people change from one side to the other about every 3 hours.

1.    Close the right nostril with your right thumb and inhale through the left nostril.

2.    Immediately close the left nostril with your right ring finger and little finger, and at the same time remove your thumb from the right nostril, and exhale through this nostril. This completes a half round.

3.    Inhale through the right nostril. Close the right nostril with your right thumb and exhale through the left. This completes one full round.

4.    Do about 10 rounds of this. It will greatly enhance the clarity of your mind. You will recognize this immediately after your practice. Again we do this without strain.

HELPFUL HINTS

When one finds it difficult to keep the mind focused on a chosen object or subject, he may introduce into the mind a word or word phrase, in Sanskrit, a mantra, (that which takes the thought away from the mind). Example are Joy, God, or peace God. This is particularly helpful when the focus is already on God.

Example: When the mind wanders, we bring it gently back to our object of contemplation by silently repeating our chosen word, or combination of words.

Another example: When we breathe in, we silently repeat God. When we breathe out we do the same. This calms the mind.

WATCHING OUR THOUGHTS

Any time we are restless and want to be still, we can watch our thoughts without getting attached to the content of them. Let the thoughts flow by just as a river passes before your eyes, then visualize the thoughts entering the ocean of consciousness and being absorbed by it. You may come to realize, that the mind does not like to be watched as a result of this, it becomes still. Now contemplate, who is the witness of the thoughts?

A similar experience can be had by watching our breath. We will soon experience, that the space between inhalation and exhalation will widen, breathing slows down and the mind becomes still.

Our objective is the realization, that the soul in man has dominion over mind and body.

HOW LONG TO MEDITATE

For the beginner 15 to 20 minutes is sufficient. Twice daily would be ideal.

SOME PEAK EXPERIENCES OCCUR

When awareness is removed from identification with mental processes and one experiences a sense of just being. I am not this, I am not that, I just am, I exist; I am free from any attachment to body, mind and circumstances. One with all there is.

 Jesus experienced the oneness when He proclaimed:

’I and the Father are one’.

                      (John 10:30) KJV

                           

AFTER MEDITATION

Rest in the tranquility for a few minutes conclude with a prayer of thanksgiving. Feel your body and mind illumined with God’s love. Be happy, be thankful.

Go in peace of the Lord.

THE PROOF OF GOD’S RESPONSE

We recognize Him as the quiet inner peace and joy that comes over our consciousness.

We realize that it is God’s spirit that has inspired and guided us to make right decisions in our life.

We will know that God empowers us to overcome destructive habits and nurtures special qualities in us.

We will know Him as ever increasing joy and love that stems from deep within us, overflowing into everyday life and relationship.

Eventually we will see God everywhere and in everything, as God’s consciousness in us manifests as true and unconditional happiness.