Meditation: The only introduction you’ll ever need

Meditation: The only introduction you’ll ever need
Christina Feldman

This is the perfect introduction to meditation and covers the five main types of meditative practice, including a series of exercises that will improve and enhance your meditative skills.The ancient practice of meditation affects both mind and body, providing ways to let go of stress and anxiety. Some people meditate because it is part of their spiritual practice, while others simply want to reap the renowned health benefits.Whatever your interest, this practical ebook will help you develop inner peace, still your mind and focus on what you really want from life.Christina Feldman leads you through the five main types of meditation, from mindfulness to visualisation.Using examples from a variety of traditions, she will help you develop your own meditation practice and bring a sense of calm to your busy modern life.

COPYRIGHT (#ulink_e783d222-9a23-5e69-a5ee-4d3246bf1729)

Published by HarperCollinsPublishers

77–85 Fulham Palace Road,

Hammersmith, London W6 8JB

The website address is: www.harpercollins.co.uk (http://www.harpercollins.co.uk)

First published by Thorsons 1998

© Christina Feldman 1998

Christina Feldman asserts the moral right to be identified as the author of this work

All rights reserved under International and Pan-American Copyright Conventions. By payment of the required fees, you have been granted the nonexclusive, nontransferable right to access and read the text of this e-book on-screen. No part of this text may be reproduced, transmitted, downloaded, decompiled, reverse-engineered, or stored in or introduced into any information storage and retrieval system, in any form or by any means, whether electronic or mechanical, now known or hereinafter invented, without the express written permission of HarperCollins e-books.

HarperCollinsPublishers has made every reasonable effort to ensure that any picture content and written content in this ebook has been included or removed in accordance with the contractual and technological constraints in operation at the time of publication.

Source ISBN 9780007273102

Ebook Edition © JULY 2014 ISBN: 9780007584581

Version: 2014-07-09

DEDICATION (#ulink_4cf72f83-7a77-50ca-a8f5-83f94b3d578c)

THIS BOOK IS DEDICATED TO ALL OF MY TEACHERS WHO HAVE BEEN LIVING EXAMPLES OF THE PATH OF WISDOM AND COMPASSION.

TO SARA AND ARRAN, ALWAYS AN INSPIRATION.

CONTENTS

Cover (#u7d79091a-db4c-5f75-8631-849a98c6f0a8)

Title Page (#u8f1448c8-0baf-5f42-9569-c1b4060d5b4a)

Copyright (#ulink_1c52d3a0-ab10-5a6e-b197-3c553cac4088)

Dedication (#ulink_c8b7c8dd-8a5f-5688-afcb-02a08f8e0207)

Introduction (#ulink_fecd1b3b-d1d8-5902-bf44-41c5c1940a1a)

1 Principles of Meditation (#ulink_1a62d111-595b-55a7-86a5-405f38fbe157)

2 Concentration (#ulink_d9555a5d-437e-5995-9872-e34a51795ad6)

3 Mindfulness Meditation (#litres_trial_promo)

4 Devotion (#litres_trial_promo)

5 Calming the Mind and Body (#litres_trial_promo)

6 Meditation in Daily Life (#litres_trial_promo)

Resource Guide (#litres_trial_promo)

Keep Reading (#litres_trial_promo)

In the Same Series (#litres_trial_promo)

About the Publisher (#litres_trial_promo)

INTRODUCTION (#ulink_81362ceb-8d47-558d-adec-17d71f58b863)

For anyone wishing to explore meditation there has never been a richer time to do so. Meditation is no longer the territory of cloistered, religious communities but is readily available to all, regardless of background or religious affiliation. Meditation practices are no longer considered esoteric techniques, shrouded in secrecy but are increasingly being integrated into every level of our culture. Meditation has become the path of countless people who seek spiritual renewal, well-being, calmness and an enriched quality of life. The escalating busyness, noise and stress of our world compels many of us to turn inwardly to find a refuge of stillness and understanding.

The purpose of meditation is to transform and awaken us. It is intended to bring about change – through understanding, compassion and clarity of seeing. Through meditation practice our way of seeing ourselves – our minds, bodies, characters -alters through a process of becoming increasingly sensitive and aware. Our minds have greater access to calmness and clarity, our ways of perceiving ourselves become more intuitive and direct and we begin to understand ourselves with greater depth and compassion. We learn the art of simplicity and disentangling ourselves from the knots of confusion, images, habitual reactions and tension. We learn the skills of calmness and discover a way to be at peace with ourselves. The personal transformation that occurs translates into a growing capacity to approach our lives with increasing skillfulness, wisdom and care. The choices we make in our lives, our way of relating to other people and the events of our lives, is guided by sensitivity, mindfulness and calm.

Within the variety of schools of meditation there are both mystical and practical elements. Through meditation practice we open up to new understandings and revelations, we enter into previously unfamiliar territory of stillness, oneness and grace. Profound and sometimes startling encounters with depths of concentration, peace and unity are possible through meditation practice. The insights that come to us through meditation translate into very real changes in our lives. Our minds and bodies calm – a tangible sense of well-being and balance begins to permeate all of our lives. Our capacity to think clearly and intuitively deepens, our potential for creativity is enhanced and the inner calmness we discover manifests in an increased calmness and harmony in our lives.

Meditation is inherently experiential. It cannot be learned as a purely scholastic subject nor simply taught as an intellectual exercise. Meditation is not a new belief system to be adopted nor a collection of information to be absorbed. Whatever style or discipline we adopt its effectiveness is reliant upon our direct personal exploration, practice and experience with it. Meditation introduces us to the life of our mind, body and feelings – on a moment to moment level we increasingly see clearly the ways we affect our world and the ways we are affected by it. This is the starting point of a journey of transformation – the possibility of travelling new pathways in our lives and relationships emerges. There are thousands of meditation styles and practices in existence which each have unique differences and fundamental similarities. The primary theme that is shared within this variety of disciplines is the invitation to direct and personal experience. No one can substitute for us on this journey, no one can give to us the profound benefits of meditation, no one can effect change for us – every tradition of meditation invites us to participate directly and to see for ourselves.

Throughout history people have retreated to mountain tops, to deserts and caves in order to meditate; to find an inner sanctuary of calmness, depth and wisdom. Every culture and tradition in our world, from Asia to the Amazon, has created within it a system or discipline designed to evoke altered states of consciousness, an enhanced sense of the sacred and to bring to fruition our own potential for awakening. Meditation is not a mindless repetition of a ritual or formula but a direct response to our own aspirations for oneness, wisdom and freedom. As meditation has become more accessible in recent decades there is no longer the demand to withdraw from the world or profess life-long vows. We learn to cultivate a path of peace and understanding in the midst of our lives with their variety of demands and challenges guided by the same longings for calm, depth and wisdom.

Before we ever begin formally to practise meditation we will all experience both the longings for peace and depth and glimpses of genuine meditation. Moments when our minds calm and still: maybe a moment walking through a park when our attention is captivated by the sound of a bird and we listen wholeheartedly; it may be a moment when we feel deeply touched by the sorrow or pain of a friend, and separation gives way to deep intimacy and openheartedness; or perhaps the at times surprising moments within ourselves when we are able to let go of anxiety and preoccupation and experience hints of oneness and clarity – these are moments of meditative experience. These moments, as well as the vast variety of meditative practices and systems are like ‘the finger pointing at the moon’ – in moments of stillness and calm we have just a brief glimpse of the richness and harmony possible for us; the challenge of developing and sustaining a path still lies before us. They invite us to discover for ourselves the heart of meditation. These moments inspire us to discover and develop an enduring peace, happiness and stillness, rather than the random moments previously encountered.

Through this book I will attempt to describe some of the major paths of meditation, looking at both their unique features and aims, and the essential principles they share. There are basic instructions describing the ways to begin to practise paths of concentration, devotion and mindfulness. The chapter on calming the mind and body provides some simple techniques for alleviating stress and tension. Exercises for integrating formal meditation into our daily lives are given.

This book will provide the essential information that will enable anyone to begin a path of meditation and to experience its benefits directly. It is an invitation for each of us to discover new dimensions of well-being, calm and understanding.

1 (#ulink_6b95b8ef-54f5-5a25-b78f-2bdd0e1a9b65)

PRINCIPLES OF MEDITATION (#ulink_6b95b8ef-54f5-5a25-b78f-2bdd0e1a9b65)

What is meditation? As we begin to explore this question for ourselves we are faced with the fact that there are hundreds of schools and systems of meditation that include concentration, devotion, visualization, mindfulness and a variety of other ways to calm and focus the mind. Within this diversity of paths there are genuine differences in emphasis and practice yet beneath this apparent variance there are core elements and parallel principles found in all traditions. At the most fundamental level all traditions are concerned with a process of transforming our consciousness. Within the variety of styles the themes of happiness, compassion, simplicity, calmness and depth are repeated, only in different words. Every tradition will highlight the deepening in acceptance, patience, ethics and wisdom. Different temperaments will be drawn to different styles of meditation practice or specific spiritual disciplines, yet every system will ask the practitioner to foster the essential principles of meditation shared by all traditions. It is the development of these core principles, rather than the comparison of the differences, that allows the deepening of meditation. Some of these essential and shared principles I would like to highlight.

CORE PRINCIPLES

There are several core principles which run through all meditative disciplines. Attention, awareness, understanding and compassion form the basic skeleton of all systems of meditation. Attention is the means of establishing ourselves in the present moment, providing focus and simplicity. There are hundreds of ways to cultivate attentiveness that share the essential direction of developing clarity, balance and calm. Awareness is a fundamental direction in all meditation. Developing and establishing a consciousness that is light, unburdened, sensitive and clear provides an inner environment that is intuitive and still. Clear and profound understanding is the direction of all meditation. Understanding is born of the direct and immediate perception of our inner and outer worlds. Understanding the forces that move us in our actions, speech, relationships and beliefs provides the possibility of travelling new pathways in our lives and is part of the tapestry of deepening wisdom. Understanding the processes that shape and create our inner and outer world forms part of the pathway of wisdom. The vast range of meditative traditions agree that it is understanding that frees us. Compassion is a fundamental principle of meditation. Meditation is not a narcissistic, self-interested path. It provides the foundation for love, integrity, compassion, respect and sensitivity.

The array of different schools will develop these core principles which will be discussed in greater detail in the following chapters. The differences in the pathways of meditation that have evolved are primarily shaped through the differing emphasis that is given to one of the core principles over others; all pathways will include the full range of these principles to differing degrees. Equally the differing schools of meditation will emphasize the significance of establishing a strong foundation for meditation to develop.

FOUNDATIONS OF MEDITATION