Skip to main content

How To Meditate


There is nothing simpler than meditation, but that doesn't mean that it's easy. Also, it is a bit fruitless discussing meditation and learning about it in an academic sort of way. In order to really know anything about it you have to do it. More than that, you have to do it regularly and often and in a disciplined fashion and for a reasonable length of time before you can understand much about it, because meditation is about will and consciousness. Of course people dabble with it, which is perfectly OK and in truth, almost all meditators start as dabblers, but as part of the benefit of meditation lies in the discipline of it, dabbling won't get you very far in the long run.

If you are serious, you will need someone to help and encourage you. A meditation group is a good idea, and the World Community of Christian Meditators has groups in many areas of the world, maybe even yours. You can get a fair way with a meditation practice by using a good book. An excellent primer is Ian Gawler's Meditation Pure And Simple as is Laurence Freeman's Christian Meditation: Your Daily Practice . Best of all, find someone who does it and talk to them, but note: the conversation won't go very far unless you are actually meditating and thus have something to talk about.

There are many different methods of meditation - the Buddha identified 80,000 apparently - but basically they all fall into two broad categories, both of which are trying to do the same thing, i.e. get the chattering machine between your ears to shut up for a a few minutes so that you can just BE. One way is to find a way to distance yourself from your thoughts and just observe them. This is the type of meditation taught by Ian Gawler. The other way is to give the mind something to do, such as being aware of the breath or repeating a phrase. This is the type taught by Laurence Freeman. Both types of meditation have a long and honourable history in the Christian church, albeit a not very widely known one. A variant of this second type of meditation which has its origins in the Orthodox churches, and which I have used for some years now is the Jesus Prayer. If you want to dabble in meditation, it's not a bad place to start.

Sit somewhere where you are comfortable enough not to move for the duration of your intended meditation. Try and keep your back straight. Close your eyes. As far as you can, try to relax every part of your body; be especially aware of contracted muscles in the face, shoulders and neck. Silently repeat the phrase Lord Jesus Christ Son of the Living God Have mercy on me a sinner. If that seems too long, shorten it. Try just the first 8 words. Or even, just a couple of selected words: Lord...mercy... Repeat the words slowly giving equal weight to each word. I find it helpful to pace the words with my breath. Don't go theologising or thinking or trying to feel the presence of God. Don't worry that you suddenly remember that the washing machine needs turning on or the cat needs combing; it can wait. Don't get all excited by any mental pictures or "profound" thoughts that might burble up from the unconscious: that's just your brain having a dose of gas and it doesn't actually mean anything. If it really is a message from God, he knows your number and he'll get back to you later. If your mind wanders off, it's no big deal. Just pick up your phrase again and continue repeating it. Do this for a reasonable period; 10 minutes would be a good start for a newbie, but 20 would be better. Do it a couple of times a day. Do that every day for a week. See what happens. You might be surprised.
Labels:

Comments

Anonymous said…
Thank you, thank you, Kelvin.
27 March 2009 at 07:46
Dan Gurney said…
Kudos to you, Kelvin. Meditation is NOT the exclusive territory of Eastern religious traditions.

Meditation's benefits are available to everyone, even atheists.

Thanks for this post. I hope it inspires many many people to have a go at meditation.
27 March 2009 at 17:26
Bob Marshall said…
Hi Kelvin,

I completely agree with your perspective over here on how to meditate. This is certainly very impressive article. Thanks a lot for sharing this wonderful information and keep up the good work :)
8 April 2009 at 17:50
Mike Farley said…
Wonderful! Thank you - this is one of the best potted introductions to the Prayer I've come across. Hat tip to Maggi Dawn who linked to it...
4 July 2009 at 21:31
Anonymous said…
Been very aware of the Jesus prayer, and said it often; yet more in tune with it now, after reading you straight forward and insightful guidance on this prayer.

A fresh approach for me, and very helpful. Many thanks.

Julian.
30 September 2010 at 23:36
Anonymous said…
Thank you for the great advice on how to pray the Jesus Prayer,

Julian
1 October 2010 at 19:10
Post a Comment

Popular posts from this blog

Ko Tangata Tiriti Ahau

    The Christmas before last our kids gave us Ancestry.com kits. You know the deal: you spit into a test tube, send it over to Ireland, and in a month or so you get a wadge of paper in the mail telling you who you are. I've never, previously, been interested in all that stuff. I knew my forbears came to Aotearoa in the 1850's from Britain but I didn't know from where, exactly. Clemency's results, as it turns out, were pretty interesting. She was born in England, but has ancestors from various European places, and some who are Ngāti Raukawa, so she can whakapapa back to a little marae called Kikopiri, near Ōtaki. And me? It turns out I'm more British than most British people. Apart from a smattering of Norse  - probably the result of some Viking raid in the dim distant past - all my tūpuna seem to have come from a little group of villages in Nottinghamshire.  Now I've been to the UK a few times, and I quite like it, but it's not home: my heart and soul belon...
Post a Comment
Read more

Kindle

 Living as I do in a place where most books have to come a long way in an aeroplane, reading is an expensive addiction, and of course there is always the problem of shelf space. I have about 50 metres of shelving in my new study, but it is already full and there is not a lot of wall space left; and although it is great insulation, what is eventually going to happen to all that paper? I doubt my kids will want to fill their homes with old theological works, so most of my library is eventually going to end up as egg cartons. Ebooks are one solution to book cost and storage issues so I have been  using them for a while now, but their big problem has been finding suitable hardware to read them on.  I first read them on the tiny screens of Ipaqs and they were quite satisfactory but the wretchedness of Microsoft Reader and its somewhat arbitrary copyright protection system killed the experience entirely. On Palm devices they were OK except the plethora of competing and incomp...
10 comments
Read more

En Hakkore

In the hills up behind Ranfurly there used to be a town, Hamilton, which at one stage was home to 5,000 people. All that remains of it now is a graveyard, fenced off and baking in the lonely brown hills. Near it, in the 1930s a large Sanitorium was built for the treatment of tuberculosis and other respiratory ailments. It was a substantial complex of buildings with wards, a nurses hostel, impressive houses for the manager and superintendent and all the utility buildings needed for such a large operation. The treatment offered consisted of isolation, views and weather. Patients were exposed to the air, the tons of it which whistled past, often at great speed, the warmth of the sun and the cold. They were housed in small cubicles opening onto huge glassed verandas where they cooked in the summer and froze in the winter and often, what with the wholesome food and the exercise, got better. When advances in antibiotics rendered the Sanitorium obsolete it was turned into a Borstal and...
3 comments
Read more

The Traitor

A couple of people have questioned me privately about the Leonard Cohen song The Traitor , and about Cohen's comments on the song, "[The Traitor is about] the feeling we have of betraying some mission we were mandated to fulfill and being unable to fulfill it; then coming to understand that the real mandate was not to fulfill it; and the real courage is to stand guiltless in the predicament in which you find yourself". What on earth does he mean, and why am I so excited about it? For the latter, check with my psychiatrist. For the former, my take on the song is this: The Traitor is another of those instances, as in The Partisan , where Leonard Cohen uses a military metaphor to speak of life in general and human love in particular. Many of us hold high ideals: some great quest or other that we pursue. These are often laudable things: finding true love, finding the absolute love of God, becoming enlightened, spreading the Gospel, writing the great novel or some such ...
8 comments
Read more

Camino, by David Whyte

This poem captures it perfectly Camino. The way forward, the way between things, the way already walked before you, the path disappearing and re-appearing even as the ground gave way beneath you, the grief apparent only in the moment of forgetting, then the river, the mountain, the lifting song of the Sky Lark inviting you over the rain filled pass when your legs had given up, and after, it would be dusk and the half-lit villages in evening light; other people's homes glimpsed through lighted windows and inside, other people's lives; your own home you had left crowding your memory as you looked to see a child playing or a mother moving from one side of a room to another, your eyes wet with the keen cold wind of Navarre. But your loss brought you here to walk under one name and one name only, and to find the guise under which all loss can live; remember you were given that name every day along the way, remember you were greeted as such, and you neede...
Post a Comment
Read more