Introduction to Meditation - Developing Your Own Practice

Australian Yoga Life

by Laya Fisher

Mainstream media's depiction of yoga today has a lot to answer for. Casting aside the contemplative aspects of yoga in favor of promoting the more dramatic images and qualities of asana or posture-work, it has all but chopped off the head and cut out the heart of yoga's true nature. And left in the wake of this narrow depiction of yoga are many pursuing an unbalanced practice - those whose sole purpose is a beautiful body. However, just as your body is unable to function optimally without all its parts, so too is yoga less effective without one of its most fundamental practices. And that practice is meditation.

According to the Indian sage Patanjali whose ancient yogic text "The Yoga Sutras" is still considered the major authority on yoga today, meditation, not postures is the heart of yoga. In fact, postures are hardly mentioned at all in his revered text except as a means to cultivating comfort, stability and stillness in preparation for meditation. Yet, when I ask my students how many of them practice meditation versus postures outside of class, on average a disappointing one out of fifteen raises their hand.

Does your practice of yoga consist only of postures and a small amount of relaxation? If so, then I believe you're failing to realise the benefits yoga bestows to your body are insignificant compared to the capacity it has to completely overhaul the quality of your entire life. While medical studies show that meditation lowers stress levels and is useful in treating those with chronic pain, what science cannot measure and only individual experience can impart, is the expanded sense of connection with the world and self that comes with a consistent practice. Meditation reveals to you the rock solid center that exists inside yourself in contrast to the swirling storm of external stimulus constantly pulling at our senses everyday. Consequently, awareness and connection to that still silent point inside helps you become more inner-directed and your state of happiness less reliant upon how other people behave or what the world around you looks like. You'll have a greater ability to be present in each moment and choose more appropriate responses to any given situation instead of reacting from a fear-based subconscious mindset. If you supplement your current routine with a sincere and regular meditation practice, over time you will radically transform how you relate to others and more importantly, how you relate to yourself. You will inevitably become a more grateful and loving human being. And that is the essence of all yoga practices.

Sadly, some yoga students already know this about meditation yet they still don't meditate. Further investigation into the reasons why reveal a lot of them have many misconceptions about what meditation actually is and are therefore making false assumptions about what's required of them in order to start and maintain a practice. The most common excuses are that they find it too hard to clear their mind, they can't "get rid" of their thoughts, they don't feel it "working" or they're too busy to meditate.

The belief that meditation should and will result in a mind completely free of thoughts or entrance into trance-like blissful states filled with significant "spiritual" epiphanies is a fallacy. It's true yoga defines the actual state of meditation as a sustained, uninterrupted flow of consciousness whereby an individual transcends the fluctuations of the mind and attains union with the object of meditation, the self and the universe. However, the attainment of this state is rare. Though you may experience it for fleeting moments when absorbed in a good book, piece of music or other enjoyable activity, it's highly unlikely you will "become one with the universe" on any permanent basis in this lifetime. The good news though, is that you don't need to achieve the final state of meditation in order to benefit from its practice.

What people are usually doing when they say they're meditating, is in fact, practicing concentration. "In deep meditation the flow of concentration is continuous like the flow of oil," says Patanjali. By practicing one-pointed concentration your mind becomes free from identifying with the constant underlying stream of useless mental chatter that interferes with its peaceful state. This process is often compared to the stilling of waves on the surface of the ocean.

It's important to understand and accept though that the waves will still roll in. Thoughts or memories that aren't always comfortable can surface. Creative ideas or answers to questions you've been contemplating could arise or you may remember something you've been forgetting to do. The likelihood that you will become lost in daydreams, annoyed by body aches, itches, or noises at one time or another is certain. So when this happens, there's no need to label it as good or bad. Keep a notebook nearby to jot down significant thoughts and whatever you do, do not forcefully try to yank your mind or body back into submission. It will only rebel further.

Instead, when your awareness drifts, draw your mind back to the meditation gently and lovingly. The practice of meditation requires you to develop a detached and friendly attitude towards the distraction. You may have to bring your awareness back many times and that's okay. Everyone does. Meditation is a gradual ongoing process and each moment is different. Some days you will feel focused and calm and other days scattered and restless. Even if you feel nothing, the real power of your practice will be revealed during times of struggle and strife in your life. It's crucial that you just accept who you are and where you're at in the moment and be grateful that you sat as best you could for the time you did or that you sat at all. And show up again the next day. That's all that's necessary. It is a subtle and daily practice to befriend and take solace in rather than a goal to work towards.

What to Focus On

The question of what to concentrate on during your meditation depends on your intention, constitution and spiritual beliefs. The most common meditation styles among yogis focus on the breath, a mantra, or a specific body part or chakra that requires healing. Often they combine a few or all of these focal points.

Other common meditation styles involve the contemplation of a concept like loving-kindness, incorporate guided visualizations or focus on objects such as candles, crystals, flowers, deities, yantras or mandalas. Walking, cooking dinner, or doing the dishes can also be a meditation if the appropriate attitude of single-minded awareness is applied. There's no right or wrong meditation style. You do not need specific clothing, equipment, incense, candles or surroundings to practice either. We need meditation too much to start putting unnecessary boundaries on how, when or where we can nurture ourselves by going within.

The best way to start a meditation practice is to start small and be realistic about your goals. Don't place too many expectations on yourself to meditate for long periods of time each day or it will become another thing in your life you feel pressured to do. Begin with 5 minutes preferably at the same time each day to establish a routine. If you're feeling comfortable, then each week add on a few more minutes to your session. You can use a meditation CD or set a timer so you're not tempted to watch the clock.

Meditation is ideally practiced after you've done some postures and relaxation so that your body and mind are at it's most receptive. Include stretches that help to loosen up the muscles and joints around your hips and pelvis so that you can sit comfortably for a length of time. Sitting (or standing) rather than lying down during meditation helps you to maintain a straight spine and an alert state.

Remember, the word yoga means union. If your practice does not unite action with stillness, then ultimately it will be devoid of the depth it was meant to deliver. There is more to you than just your body and you are worthy and capable of making the commitment it takes to develop the latent potential that lies within. So be patient. Be persistent. Just be.

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