Mind & Body : Power Of Stillness

"Nourish your Spirit with Stillness." Tim Ong , M.D., Writer

As children, we are taught how to physically function in our world, but seldom are we taught how to be still and examine what lies within ourselves. In fact, very little of the mind is cultivated by our formal education system. The end result is for much of our lives, we remain strangers to ourselves.

Meditation is a much misunderstood practice. For many, it means thinking or contemplating. Others refer to it as daydreaming or fantasizing. Meditation (dhyana) is not any of these. It is an entirely different experience from our ‘normal’ physical state.

Rather it is a precise technique for resting the mind to attain a certain state of consciousness so one can let go of bias and understand what is, clearly. Even as the practice is one of inward focus, when mediating the mind is clear and fully awake, yet totally relaxed.

Meditation is not part of any religion. It is a science following a particular order through defined principles. It trains the mind not to be distracted and opens a path to systematic exploration of one’s inner dimensions.

Turning Inward

When practicing meditation you are committing to the goal of self knowledge. Therefore, meditation should be based in commitment not obligation. It should not become a ceremony or religious ritual but a requirement for your body and mind because it taps into the part of the mind that dreams and sleeps – that vast realm of the unconscious which is the reservoir of all our experiences.

The goal of mediation is to experience our essential nature which exists deep within this realm. When realized mediation often brings inner peace and a feeling of euphoria. But as anyone who has tried to meditate knows, the mind itself is often the biggest obstacle standing between ourselves and inner peace. That’s why many experience only fantasies, daydreams or hallucinations when meditating. They never attain the stillness that distinguishes the genuine experience of deep meditation from merely relaxing.

Cultivating Stillness

Meditation is the art and science of letting go. It always begins with the body and then progresses to thoughts. In yogic tradition, you are guided to keep your head, neck, and body trunk straight while sitting in a meditative posture (asana). If this traditional posture is too difficult to achieve comfortably, sit on the floor with a cushion under you or chose a firm chair which encourages a straight back.

Find a simple, uncluttered, quiet place where you will not be disturbed – at home or at the office. Always keep your upright posture. If you feel yourself tense up concentrate on that muscle group and breathe in slowly. Close your eyes and begin to open your awareness. Start from the top of the head slowly travel down through your body, allowing all your muscles to relax except those that support your head, neck and back. Take your time. Feel the release. Enjoy the process of letting go of the tension in your body.

Once the body is relaxed, keep your posture and bring awareness to your breath. Focus on your lungs. If you are breathing primarily with your chest you will not be able to totally let go of tensions. Allow your breath to come primarily from the diaphragm. By observing your breath without trying to control it, the process of breathing becomes more natural. At first, it may seem irregular, but gradually it will become smooth and even.

The deep breathing technique used during meditation can help the lower the body’s oxygen consumption and respiratory rate, increase blood flow, and slow the heart rate. Meditation can also release muscle tension and headaches, build self-confidence, and enhance the immune system.

The Object of Your Attention

Mediation is the process of giving your full attention to whatever object you have chosen to focus upon. In this stage, you have just chosen to be aware of your breathing. When you allow yourself to experience it in an open and accepting way eventually there will be no distinction between you and your breath. By attending to your breath first, you will be able to handle the second challenge to a calmer being.

In this calm state hundreds of thoughts can come racing into your mind…I don’t have time for this…the project has to be finished…I have to take out the laundry…someone might come in and find me. When these thoughts arise, don’t react to them. By disciplining yourself not to react to your immediate thoughts, your thoughts cannot disturb you. You learn it is not the thoughts that disturb you, it’s your the reaction to them that's the culprit. As thoughts enter, put your focus back to your breath rather than on any mental activity.

It is here that you begin to experience who you are, distinct from your mental activity. Relief from this mental activity encourages relaxation and the feelings of inner contentment.

Measuring Success

Meditation is not a retreat from the world, but a foundation for finding inner peace. The ancients maintain consistent practice stores samskaras (impressions) in the unconscious mind that come to your assistance when needed. And here lies the greatest benefit of all.

Meditation can be very therapeutic. It not only leads to inner balance and stability, but also exposes you to your inner complexities, your immaturities, your unproductive reflexes and habits. Instead of living in these ‘old’ habits often acting them out, they are brought to your awareness and you can give them your full attention. Then you can clear them away.

Once the principles of attending to self are mastered, you can then apply the same principles to worldly activities. Through the practice of meditation you learn to be open to what comes before you in your daily life and give it your full attention. Mediation helps you move through your experience allowing other spontaneous responses to come forward so you can select the most helpful in any given circumstance.

It is simply impossible to meditate and not receive benefits. If you’re not seeing progress in terms of physical relaxation and emotional calmness you can be assured your thoughts are controlling you.

Remember it is your own mind that does not allow you to mediate. Be gentle with yourself as you learn to enjoy the experience of calm. Be persistent. Meditation is a wonderful means of freeing yourself from old habits to experience the joy of being fully present in the here and now.

 

OP