Sharing Class Discussion Times...

It is a wonderful thing to realize that we are all students and teachers to each other, constantly encouraging and reinforcing positive insights to all spirits as a whole! Sharing information with each other helps enhance our own learning experience and enables us to see something we may not have realized on our own. I felt it would be beneficial to post a few thoughts from classmates who shared in our Meditation Class from their own experiences, both insights and difficulties.

But before I do that I would like to thank James, our instructor, for his hard work putting the material together for the series. His commitment and availability to us is something that should be recognized and applauded.

I would also like to take a moment to thank each of you, my classmates, for being considerate during class. Your attentiveness, not only, helps James give his full focus to the lesson he has prepared, but it also encourages him to share his knowledge with us.

The energy within our class is excellent!

Below are some difficulties/insights classmates have shared during the question and answer portion in first 4 weeks of class:

Aprilxxx: James would you say Meditation is a training and a practice?
Jamesxxxxx: Mostly practice.

MOJxxxx: James I find music is distracting while meditating but I like to use it while focusing on the heart. In a sort of meditative state.
Jamesxxxxx: I use music sometimes if I am really out of tune, to help me wind down, but then its best to continue without it.

Fawnxxxxxxxxx: Does state of mind before starting make a difference James?
Jamesxxxxx: Yes Fawnly, getting in the right mode of mind helps.
Fawnxxxxxxxxx: Does one need to be fully awake?
Jamesxxxxx: Yes, you want to be awake and clear headed.

Flowxxxx: Do you find that ‘meditative’ music aids or inhibits the experience?
Jamesxxxxx: True meditation is an inward experience, so other then the early stages of getting in the mood, I do not recommend music. It may be helpful for that relaxation exercise though. Because you want to be alert and aware mentally while your body is drifting off.
Alitexxxxxx: I use music Flowxxxx.
Jamesxxxxx: I use music too, but I have it turn off after a time so I can go inward.
Flowxxxx: I see so by the end of one cd, one should be ready.
Jamesxxxxx: I usually only use music for 5 or 10 minutes, if I feel I need help winding down. More so if I meditate later in the day, after being in stressful situations.
Alitexxxxxx: When I was in physical therapy they played music the entire time. If you are in a meditative state the music no longer exists, as an obstacle, but flows away from you. It depends on the individual.
Flowxxxx: Cause I find my thoughts go far from the music when it happens.
Jamesxxxxx: The same thing with incense…I will sometimes use it, but I put a paper clip on it so it only burns a couple of inches.
Alitexxxxxx: If thoughts can flow onward without upsetting the calm, so too can other things which are in the world surrounding you such as music, smells and even movements.

Queenxxxxxxxx: I’ve never meditated before. I read what you said, and sort of felt nothing in my body, like disconnected. Is that normal?
Jamesxxxxx: Queen, it may take a little time.
Flowxxxx: I think it takes time to get it.

Marxxxxxxx: Why must we assume a certain posture to meditate?
Jamesxxxxx: Mar, the alignment assists in the flow of energy, in the ability to relax, and it is a gesture of intent.
Marxxxxxxx: I can not do the alignment but I have the intent in my mind.
Majickxxxxxxx: Mar, I am not the teacher or anything, but I think the most important thing is that you can relax with your body at rest….IMHO (in my honest opinion).

Flowxxxx: Should breathing be done from mouth or nostrils?
Jamesxxxxx: Nostrils if possible.

Algutxxxxx: For how long do you do it for? (speaking of breathing with the diaphragmatic breathing technique)
Jamesxxxxx: You can do it the whole time, or just until you are past the need for it.

Fcxxxxxx: May I ask how often we need to meditate?
Jamesxxxxx: Meditation should be done daily.

Marxxxxxxx: Do you light candles or go to a certain room where you live to set a certain atmosphere?
Jamesxxxxx: Mar, it is best to set aside a place for meditation but its not necessary. Candles, incense, statues, pictures, anything that puts you in the proper frame of mind can be used.
Atreexxxxxxx: I find a certain place helps me to focus.
Jamesxxxxx: I agree Atree, and this is usually recommended, but not practical for everyone.
Algutxxxxx: I’ve heard that if you set aside a place for meditation you give it energy and it makes it better.
Jamesxxxxx: Algut, I think that this is true. The place seems to vibrate with an energy after awhile, that makes it easier to connect.
Atreexxxxxxx: James, this is true but people who truly want to make meditation a part of their lives…need to create space emotionally, spiritually, physically…in all ways and usually this includes a spot even if it’s a corner that you claim for yourself.
Songxxxxxxxxxx: Rather like working in ritual…a place becomes infused with the focus of one’s energy. But as it’s not always practical..it comes back to the Understanding that it is a mindset… we still carry that sacred resonance with us no matter where we are…and it’s a matter of triggering that focus within
Jamesxxxxx: Doing what makes this easiest is a good thing, but thinking that you need these things to meditate would be incorrect.
Atreexxxxxxx: Mindset is important but, sometimes it’s hard to hold the mindset if you are in an area where the energy is unstable or saturated with other energies.

Algutxxxxx: When you meditate your perception also changes right?
Jamesxxxxx: Yes, perception changes.


All these things, which are shared in discussion, are helpful for us to learn how to obtain the proper focus and connection to reach the calmness we wish to achieve during our meditation experiences. For all of you who have made comments or asked questions which are not included in this section, forgive me, I tried to post only the comments which were on topic and would be a helpful contribution to the lesson plan. Thank you to everyone for contributing during class, posted or not, your comments are valuable to our learning experience.

January 29 - Class Summary -Meditation Breathing-

In the book "Meditation and Its Practice" Swami Rama of the Himilayan Institute of Yoga Science and Philosophy says:

"According to our school of Meditation, after we have established a still comfortable posture, breath awareness is the next important step."

"Breath awareness enables us to experience deeper levels of consciousness that cannot normally be experienced. In fact, you really cannot develop a deeper state of consciousness without working systematically with the breath."

"The most well-established schools of meditation teach breath awareness before teaching advanced techniques of meditation."

~end quotes

I am quoting from a book written by a master of Yoga, but even he mentions that this is something that is universal. Breath is a very important tool in relaxing and focusing. Breath plays a role in the most advanced techniques of meditation. But it is also the most basic of components. Diaphragmatic breathing is what is recommended in yoga and some of the other traditions. We are going to use that as part of our next meditation step. So you are sitting or lying down, and relaxed... next you focus on the breath.

Next I would like to quote from one of Swami Rama's students, Pandit Rajmani Tigunait, from his book "Inner Quest", describing the process of diaphragmatic breathing: "Breathe gently and naturally without jerks, pauses, or noise. Make sure your breath is flowing smoothly, evenly, and soundlessly. As soon as you have completed your inhalation, begin exhaling; begin inhaling as soon as you have completed your exhalation."

"Thus you inhale and exhale as if the breath were an unbroken circle. To make sure that you are breathing diaphragmatically, be aware of the gentle outward and inward motion of your abdomen as you inhale and exhale."

"Your chest should move only slightly, or not at all." ~end quote

Ok.. what the good Pandit was trying to tell us was that we should breathe in a continuous flow.. with no pauses, jerks, or sound. Sometimes I think its easier to think of it as a figure 8 rather than a circle.. but whatever works. Breathing deeply and smoothly, to your comfortable capacity, letting your stomach move in and out, not your rib cage.

Guided Group Meditation:

I would like to do a group meditation now.. so we can keep this to one hour. Sit as comfortably as you can.. aligning head, neck and trunk. Sitting on edge of chair may be the best balance, but find whatever position works for you. You want to be able to relax into that alignment. Feet on floor is good if that is comfortable. Once you are comfortable, be very still and relax.

Starting at the top of your head, relax your entire body.. forehead, jaw, neck, shoulders, torso, legs Feel the tension leaving you. Once you are relaxed, focus on your breathing.

Breathe with a soft stomach, inhaling to your comfortable capacity, then exhaling without pausing first. Let the breath be a continuous circle with no pauses, with no sound. Let the stillness settle over your body and mind. Feel the energy of the group all around you.. inhale this energy.. feeling your body filling with warm feeling of peace.

Exhale all tension. Be still like a mirror pool. Let the breath be as a soft breeze that does not ripple the water. Feel the warm energy filling you, feel the heaviness leaving you as you exhale. Breathing in the warm peaceful energy, breathing out all tension. Notice this energized breath as it passes through the heart center.

Feel this space opening like a flower to the sun. Try to sense the actual point where peace is felt there. Let your awareness stay in this space as you feel the breath moving through it, like a warm summer breeze in the trees. Close your eyes for a minute and focus on your breath as it moves through your heart space.

Let the stillness cover you like a blanket, and radiate outward in every direction. Be spacious. Taking one final deep breath and releasing, let us bring this meditation gently to a close.

January 22 Class Summary -Meditation Relaxation-

Week 3 Summary:

I would like to begin with another quote from the book "The Posture of Meditation" by Will Johnson.
"Relaxation is a function of the body's ability to surrender its weight to the pull of gravity. If we are constantly bracing ourselves against the pull of gravity, we cannot truly relax. This is why alignment is so crucial as the first step in establishing the posture of meditation.
The upright structure of an aligned body, much like a tall tree or skyscraper, is both supported and stabilized by the force of gravity. Consequently there is no need for it to brace itself against anything. It can completely surrender its weight to the pull of gravity, and still remain standing. By creating a condition of alignment, we can begin to relax our bodies and minds. As the feeling of relaxation expands and tension and holding are felt to fall away, we are able to penetrate to deeper and deeper levels of awareness."
~end of quote
What we are saying here is that if you sit in an aligned way, gravity works for you instead of against you.And you set the scene for stillness and relaxation, without the stress of sustaining the position.Using pillows or other props, or if you have to, even lying down works, but that just makes it harder to stay alert and awake.In our previous classes we covered the specifics of how to achieve this alignment. If you are just joining us, it will be in the emails you get from me. This week we want to talk about relaxation and stillness.In our step-by-step approach to meditation, each easy step builds on the previous ones.Once aligned, we begin to focus on relaxing the body.I like to use 2 related analogies to talk about why this is important.Think of a pond of water.If it is turbulent, you cannot see into the depths.If it becomes still, you can see deeply into the water.. it becomes as clear as glass.OR, if the angle is right, it becomes a mirror pool.Our body/mind/spirit "field" is like this pond.As we achieve stillness the awareness goes deeper, or reflects the "sky"We begin this stillness by relaxing the body.Starting with the top of your head, forehead, jaw, neck, shoulders, arms, torso, hips, legs....working your way down, you will your body to relax and be still.Then you maintain that stillness.. moving only if necessary to avoid circulation problems, or scratching an itch that won't go away... then resuming the relaxation.The very act of willing your body to be still has a similar effect on the mind that is doing the willing. And as a few minutes pass and the body begins to surrender to this stillness, the field of consciousness expands.This is a profound relaxation we are trying to achieve here. Total stillness if possible, without requiring tension to achieve it.Which again is why we need that alignment to be set up correctly.The body will surrender to this stillness after a short while, and you may even lose awareness of it.Then the consciousness can become more spacious and also follow suit.There is a saying in Tibet refering to controlling the mind... "How do you control a cow? Give it a large pasture"Be spaciousI have a lecture by a Tibetan monk on tape. He must say "Be spacious" 100 times.Remember the pond... when the body is still, and the field of consciousness becomes still, our awareness shifts to include deeper and deeper parts of ourselves.And in those depths there is light, and peaceful vibrations of universal energy. Insights... access to our "gifts".Deep wells of creativity.Stillness is the key, and the door.If we can master this, we almost need nothing more.The mind will not always cooperate.But in that spaciousness it will be easier to work with. Ever take a child into a cathedral? They seem to know they can't make noise.Well, some of them .Near where I live there is a peaceful river that forms a mirror pool even as it continues to flow.I have a picture of it on my profile album.This is yet another extension of our water analogy.Because thoughts are like leaves on a stream.Let them float on by. Don't grasp at them, don't try to control them.That will only make wave.The floating leaves to not interrupt the mirror effect of the calm water. Unless you try to grab them.Be the stream.. let your awareness be still yet fluid.In order to really get the feel for this profound relaxation, I suggest you all try a horizontal yoga position called savasana.

Savasana:
Lay on your back, with legs slightly apart, arms at your side, palms facing up.Use a small pillow under your neck if you need to.Then relax you body one muscle group at a time.Move or tense each area then release and let it be limp.Move on till your entire body is limp and you are just laying there like a wet rag.And hold that position for 10 minutes or so.You may feel like you are floating, or like you are sinking into the floor/bed.Just be totally relaxed.If it helps, listen to some relaxing music at the same time... just be in the music, and let your body be totally completely limp.It will take only a short time of this before you start feeling something.Body awareness shifts, you may feel like your head is as large as a house and your body goes on for a block.Or you may lose awareness of your body completely.The relaxation of this is profound, and will give you a better idea of what we are looking for when we sit in meditation. It is just easier to touch this when you are laying down.

~ end of week 3.


Guided Group Meditation:

So lets get in the best position we can now. Sitting towards the edge of the chair will give a good balance, with feet flat on the floor, but if you prefer to recline, do so.

Sit as still as you can. Relax your body, beginning with your forehead, neck, jaw, shoulders.. working downward. Sit as still as you can.

Then breathe deeply and smoothly, to your comfortable capacity. Feel your body fill with a warm energy (prana or chi) as you inhale. Exhale all tension. Breathing in warm energy.. breathing out all cares and stress.

Let the stillness settle over your body, and mind. Like a pond of water becoming still, let your awareness become clear. Feel the energy of the group all around you, breathe it in, let it energize you.

Breathe out all heaviness. Be spacious (as the tibetan monks say) As you breathe in this warm energy, feel it opening your heart. As you exhale, let your body settle into the stillness and peace. Take a few breaths with this focus.. closing your eyes for a minute or so.

Breathing in warm peaceful energy, breathing out all heaviness and tension. As you open your eyes, take one final deep breath and release, bringing this meditation gently to a close.

January 15 Class Summary -Meditation Posture-

Week 2, Posture:

I would like to begin by quoting from the introduction of the book "The Posture of Meditation" by Will Johnson.
"Ordinarily we think of meditation as an activity involving our minds, but in truth meditation is initiated by assuming a specific gesture with our bodies. This gesture or posture forms the literal base on which the focused inquiry of meditation ultimately rests and depends. If we build a house with a faulty foundation, we create great difficulties for ourselves when we later take up residence. In the same way, if we do not focus our attention initially on establishing a posture that naturally supports and aids the process of meditation, we create many difficulties for ourselves as we attempt to make progress in our meditative quest.
The posture of meditation depends on three primary attributes: alignment, relaxation, and resilience. Each of these attributes is equally important, and each supports the others manifestation. Appearing together in harmonious relationship to one another, they generate a powerfully catalytic effect on the process of meditation. In this posture the healing energies of the body are naturally activated, and the process of transformation begins spontaneously.
We naturally experience this powerfully catalyzing effect as the deepening of our meditation. Body and mind become progressively integrated, and the artificial division between our inner and outer worlds begins to fall away. If any one of these three primary attributes is lacking, the process of meditation may still proceed, but it will do so much more slowly."
~end quote

In this first series we are building on a step-by-step approach to meditation. Each step should be easy in and of itself, but the effect builds and supports the process of achieving a state of meditation. So we begin with posture, which is a gesture of intent. A good meditation posture begins the process of transformation, as it stated in the intro.
We touched on this last week, when I did an overview of what we are going to be covering, and also during the guided meditation. I greatly prefer sitting on the ground for meditation. With the right "props" almost anyone can do this. In this class we will also cover sitting on a chair, which will apply to almost all of us while meditating HERE. There is a balance that needs to be achieved in this posture. It makes it possible for the back to be relaxed yet aligned. Sitting with the knees lower than the hips helps us to achieve this balance. So you need to sit up on something. I use 3 pillows, a large flat one, a medium flat one, and a small flat one. This forms a sort of pyramid. I line up the backs though. So it only inclines one way. This way I am sitting up with my hips higher, and my knees slightly down. I sit in half lotus, which means I do not need that much of an angle. If you are sitting regular cross-legged, you need a larger pillow under your butt. You need to experiment with this, until you find the balance that allows you to relax and still sit very straight. Like building blocks perfectly aligned. If you take 3 blocks and put them slightly off alignment, there is stress, and it will easily fall down. We want head, neck, and trunk aligned, which also this aligns the chakras. We will talk more about chakras later. The energy pathways within our spiritual bodies align with the spine in our physical bodies. If you really can't sit on the floor, you can use a chair. And this part applies to sitting at a computer and meditating also, since we will be doing that. Sitting on the edge of the chair helps get that hip, knee thing just about right. Sit with feet flat on the floor, near the edge of the chair, with knees down. Try different positions until it feels natural to sit straight up. If you sit too far back, you will notice the balance shifts, and it takes more effort to stay straight. You also need something to do with your hands. Traditionally you can place them palms up on your thighs or knees, depending on the position. Or you can place them in your lap, with one hand resting in the other (a more traditional Buddhist position). At the computer you may find it easier to rest them on your keyboard tray. Remember, once you "assume the position", you want to be able to relax without losing your alignment. Your hands need to rest so you can relax your neck and shoulders. Another issue with sitting in meditation is having your limbs fall asleep. Especially if you are trying for 20 or 30 minutes, or more. What I have found is that its best to spread your weight over the largest area of contact.. in other words, all along your thighs evenly. In the shape of a V. Using pillows that are soft helps. I used to use a sleeping bag folded in layers to create the right incline, and it was very soft against my legs. It made it very easy. My legs rarely went to sleep using that. You need support all along your thighs. If you are going to sit in the more traditional cross legged position, you need more of an incline. This makes it a little harder to achieve the V. If you can't sit in the traditional position, you can lay down or recline. Its just a little easier to fall asleep, which is a very common problem in any position. When you relax that much and go into meditative states, its possible to drift into dreamland and even fall asleep.

This is the foundation, literally. You want your body to be out of the way, not a distraction. Following is an example of sitting with back straight but relaxed. You will notice head, neck and trunk aligned, and a balance which makes this look relaxed.

End of week 2 summary.


Guided Group Meditation:

Assume the position... Head neck and trunk aligned.... then relax... shift as much as you need to until you feel like you can sit very still without discomfort.

Then be very still... and relax your forehead. Relax your jaw. Your face. Relax your shoulders and arms.. your body and hips... your legs. Let your eyes half close... just as long as you can still read the screen. Now breathe deeply and smoothly to your comfortable capacity, letting your stomach move in and out instead of your rib cage.

Feel the chi or prana entering your body as you inhale.. think of it as a warm peaceful energy. Relax and release all tension as you exhale, breathing in a warm peaceful energy. Breathing out all tension. Let the stillness settle over you. As your body surrenders to the stillness, it will shift to background.

Then begin to focus on your field of consciousness.. let it become still also. Thoughts will arise.. let them be. Do not struggle with them. Let them flow on by, like leaves on a stream. If you find yourself grasping one, gently release it and continue to focus on the warm energy of your breath.

Let the stillness surround you and move away in every direction like a wave when you throw a rock in a pond. Let your consciousness be spacious. Stillness turns a pond of water into mirror pool. Think of your consciousness in this way.. as a pool of water that becomes clear when it becomes still. Continuing to focus on the breath, rising and falling... breathing in warm peaceful energy, breathing out all heaviness.

As the body gets used to being still, it will surrender, and your consciousness will become more spacious. With less and less physical awareness. Just be in this spacious stillness... feeling the breath fill you with peace. Close your eyes if you wish, for a minute, and just be in this space.

Then taking one final deep breath and releasing, let us bring this meditation gently to a close.

January 8 Class Summary -Meditation Overview-

Summary of Week 1:

Why Meditate?

There are many reasons people meditate, and many benefits. What I have found is it doesn't really matter why you do it, the effect is the same. Sometimes the reasons change as the practice deepens. Some obvious ones are relaxation, better concentration, peacefulness increased insight, intuition, understanding. These benefits are universal and have little to do with the actual religions or philosophies that gave us these techniques. In our second 8 week series we will look at those traditions but for this series we are looking at the universal.
How often?

I am going to list some of the things that all the traditions suggest, especially when you are first starting out. They all pretty much say you should meditate every day. Many say twice a day. For our purposes we are going to suggest a minimum of once a day. Even if you can only manage 5 or 10 minutes, it will make a huge difference if you do it every day. There is a momentum to it, and an inertia. After a time you will feel this clearly.
Where?

Its is suggested that you set aside a place for meditation. This is not possible for everyone, but if you can do it, it does help. Make it comfortable.. place things that get you in the mood around you there.candles, statues, religious objects, anything that sets a mood for you
For how long?

Many traditions suggest you should meditate the same time every day. Normally it is best to try for 20 or 30 minutes as a target.. or up to an hour if you are inspired to do so. But 5 or 10 minutes is a lot better than nothing, and will have an effect.
When?

You should pick a time when you are not as likely to be interrupted. But you need to be awake too, so the middle of the night is probably not going to work. Early morning is best, if you can wake up enough.. there is an energy around sunrise that makes it a very good time to meditate. But you have to pick a time that works for you. If you have trouble sitting, and are restless, decide in advance how long you are going to sit, and use a timer if necessary. Then you don' t have to sit there thinking "have I done enough yet?" Some teachers don't like timers, but I find it helps if you are restless, so you can relax about that aspect of things.
Preparation:

I sometimes use incense to set the mood for the meditation space.. but I clip it so it goes out pretty quick. External stimulation is ok to get you in the right mental space, but after that it becomes a distraction. If you are trying to wake up or just need some help getting ready to sit, its a good idea to do some yoga or stretching.

Our guided Group Meditation:

Its about time to try meditating together... if you have never meditated online before, just watch the screen as needed and close your eyes when you don't think you need to read.

I suggest sitting towards the edge of your chair so your knees are lower than your hips, and try to find that balance I was talking about you want to effortlessly be able to sit up straight even if you are relatively limp find somewhere for your hands to rest, either by the keyboard, or on your thighs, palms up shift until you find a balance that is comfortable then relax.

Starting with the top of your head, relax. Relax your forehead, your jaw. Relax your neck and shoulders. If you need to move to feel comfortable, do so and then relax once again. Relax your trunk your hips, and legs. Let your whole body be very still.

If you remain still like this for a few minutes, your body awareness will start to shift like the body will go to sleep while your consciousness is fully awake Now take smooth deep breaths.. letting your stomach move in and out, not the rib cage. Do not pause between inhalation and exhalation.. breath in a circle (or figure 8). Make sure no tension has returned to your jaw, forehead, or neck.. stay relaxed breathing deeply to your comfortable capacity.. smoothly.. with no jerks or pauses.

As you inhale, feel your body fill with a warm peaceful energy.. prana or chi. as you exhale, release all tension as the body settles into relaxation, let the field of consciousness become still. Don't try to control your thoughts, just let them drift by, like leaves on a stream. If you find yourself holding on to one or following it, bring your attention back to the breath.

Breathing deeply and smoothly.. inhale a warm peaceful energy exhale all tension. Think of your field of consciousness as a small pond of water as it becomes still, if forms a mirror pool.. as your consciousness becomes more and more still, it becomes clear you are aware of what is deeper within you.

Now taking one final deep breath, and releasing, let us bring this meditation gently to a close.

Series 1 Session Outline Meditation Series

Jan 8 - Overview. Step-by-step approach. When, where, why, how long, how often, first steps.
Jan 15 - Proper posture.
Jan 22 - Stillness and Relaxation.
Jan 29 - Breathing, diaphragmatic breathing.
Feb 5 - Focus methods, concentration and Mantras
Feb 12 - Chakra focus
Feb 19 - Meditation in Action
Feb 26 - Walking the Path.

Meditation Paths: A two Series focus

Meditation Paths is the first of a two series lesson plan for meditation study. Each series is eight weeks in length. The first eight week study focuses on the basics of meditation. It is a universal approach which prepares us to understand and gain knowledge of the aspects of meditation that all the great traditions have in common. Although it is a step by step approach teaching the basics of meditation, it includes things that even the most experience should revisit.

Many Paths is the second of the two series lesson plan. This series is geared to broaden our knowledge by switching our vision from the universal to specific techniques that are used. Each week we will look at a different tradition and we will be looking at the belief systems that created the meditation technique.

The instructor for both Sessions is James.