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.