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/ / MEDITATION FAQ /
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The FAQ (Frequently Asked Questions) for alt.meditation is
posted at the beginning of each month. Comments and suggestions
are welcome, please send e-mail to jeffjc@binkley.cs.mcgill.ca

CONTENTS

1.0 Charter

1.1 Comment on the faq

1.2 Other Meditation Resources on Internet

2.0 What is meditation?

2.1 How is meditation different from relaxation, thinking,
concentration or self-hypnosis?

2.2 What are the different meditation techniques?

2.3 Which is right for me?

2.4 What are the abc’s of meditation?

3.0 Is there any religious implication or affiliation
with meditation?

3.1 Does meditation have any ethical implications?

4.0 What is the best time of day to meditate?

4.1 Why do some people use music while meditating?

4.2 Should I meditate with my eyes open or with my eyes closed?

4.3 What are the physiological effects of meditation?

4.4 When I meditate I experience physical pain in my body. What
should I do?

4.5 How long should I meditate?

4.6 Do I need a teacher?

1.0 Charter

The general charter of the group is something like:

General discussion of meditation alt.meditation is a place for
discussion of the various techniques of meditation and their relation
to both physiological changes associated with practice and the more
subjective ideas regarding self-awareness and self-understanding.

1.1 Comment on the faq

This faq is intended to give a broad overview of the main points
associated with meditation. It is not intended to be a “book” and does
not cover everything in detail. More detailed discussion is left for
the newsgroup.

1.2 Other Meditation Resources on Internet

Files related to meditation, such as book suggestions, guided
meditations and archives of alt.meditation are available by
anonymous ftp to sunsite.unc.edu in the directories
/pub/academic/medicine/alternative-healthcare/discussion-groups/newsgroups
/pub/academic/medicine/alternative-healthcare/general/meditation

More detailed information on specific meditation traditions or other
aspects of meditation is also posted periodically to this newsgroup,
or is available by posting a request. These include:

Adinatha: Information on the Hindu Natha-Siddha tradition
Scientific Research on Meditation

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2.0 What is meditation?

The basic idea generally associated with why people meditate is that
during our day we are constantly subjected to sensory input and our
minds are always active in the process of thinking. We read the
newspaper, study books, write reports, engage in conversation, solve
problems, etc etc. Typically, as we do these normal activities we
engage in a constant mental commentary, sort of an inner “The Drama of
Me.” Usually people aren’t fully aware of all the mental thought
activity that we are constantly engaged in.

Meditation allows all this activity to settle down, and often results
in the mind becoming more peaceful, calm and focused. In essence,
meditation allows the awareness to become ‘rejuvenated’.

Meditation can be considered a technique, or practice. It usually
involves concentrating on an object, such as a flower, a candle, a
sound or word, or the breath. Over time, the number of random thoughts
occuring diminishes. More importantly, your attachment to these
thoughts, and your identification with them, progressively become
less. The meditator may get caught up in a thought pattern, but once
he/she becomes aware of this, attention is gently brought back to the
object of concentration. Meditation can also be objectless, for
example consisting of just sitting.

Experiences during meditation probably vary significantly from one
individual to another, or at least if different techniques are
involved. Relaxation, increased awareness, mental focus and clarity,
and a sense of peace are the most common biproducts of meditation.
While much has been written about the benefits of meditation, the best
attitude is not to have any expectations when practicing. Having a
sense of expectation of (positive) results is likely to create
unnecessary strain in the practice.

As well, since meditation involves becoming more aware and more
sensitive to what is within you, facing unpleasant parts of oneself
may well be part of meditation. Regardless of the experience, the
meditator should try to be aware of the experience and of any
attachment to it.

Failure to experience silence, peace of mind, mental clarity, bliss,
or other promoted benefit of meditation is not in itself a sign of
incorrect practice or that one can’t concentrate properly or
concentrate enough to be good at meditation. Whether one experiences
peace or bliss is not what is important. What is generally considered
important in meditation is that one is regular with their meditation
-every day- and that one make a reasonable effort, but not strain, to
remain with the object of concentration during the practice. With
regular practice one inevitably acquires an increased understanding of
and proficiency with the particular meditation technique.

Some people use the formal concentrative meditation as a preliminary
step to practicing a mindfulness meditation during the day where one
tries to maintain a calm but increased awareness of one’s thoughts and
actions during the day.

For some people, meditation is primarily a spiritual practice, and in
some cases the meditation practice may be closely tied to the practice
of a religion such as, for example, Hinduism or Buddhism.

2.1 How is meditation different from relaxation, thinking,
concentration or self-hypnosis?

Relaxation: Relaxation is a common biproduct of meditation. Relaxation
itself can assume many forms, such as taking a hot bath or reclining
in the Lazy-boy and watching tv, etc. Meditation is an active process
where the meditator remains fully aware of what the awareness is
doing. It also attempts to transcend the thought process whereas many
forms of relaxation still engage the thought process. Meditation
allows the body to relax and can offset the effects of stress both
mentally and physically to a potentially much greater degree than
passive relaxation.

Thinking: Thoughts generally consume energy in the process of their
formation. Constant thought-activity, especially of random nature, can
tire the mind and even bring on headache. Meditation attempts to
transcend this crude level of thought activity. Through regular
practice one becomes aware that they are not their thoughts but that
there is an awareness that exists independent of thought. Descartes
(“I think, therefore I am”) obviously was not a regular meditator!

Concentration: Meditation begins with concentration, but after an
initial period of concentration, thought activity decreases and
keeping the awareness focused becomes more spontaneous. At this point
the person may or may not continue to employ the object of
concentration.

Self-hypnosis: Self-hypnosis, like meditation, involves at least an
initial period of concentration on an object. However in hypnosis one
does not try to maintain an awareness of the here-and-now, or to stay
conscious of the process. Instead one essentially enters a sort of
semi-conscious trance.

2.2 What are the different meditation techniques?

Meditation involves concentrating on something to take our attention
beyond the random thought activity that is usually going on in our
heads. This can involve a solid object or picture, a mantra, breath,
or guided visualization.

Typical objects employed include a candle flame or a flower. Some
people use pictures, such as a mandala – a highly colored symmetric
painting – or a picture of a spiritual teacher in a high meditative
state. Mantras are sounds which have a flowing, meditative quality and
may be repeated out loud or inwardly. The breath is also a common
focal point. Finally, guided visualization is also considered by some
to be a form of meditation. A guided visualization can help to bring
one into a meditative state; also, visualization may be used once a
meditative state has been reached to produce various results.

2.3 Which is right for me?

There is no “right” meditation technique for everybody. Some
techniques work better for certain people while other techniques work
better for other people. The important thing is to find what works for
you.

2.4 What are the abc’s of meditation?

There are a few recommended guidelines for meditation:

+ It should be done every day, preferably at the same time
+ It should preferably be done before a meal rather than
after a meal
+ A spot should be set aside for meditation, which should
be a quiet place and used for nothing but meditation
+ One should sit with the spine straight and vertical
(a chair is ok to use)

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3.0 Is there any religious implication or affiliation
with meditation?

Meditation has been and still is a central practice in eastern
religions, for contacting “God” or one’s higher Self. Christianity
also has semblances of meditation, such as the biblical statement “The
kingdom of heaven is within you”. Churches have a meditative atmosphere.

Meditation deals with contacting something within us that is peaceful,
calm, rejuvenating, and meaningful. Whether one calls this something
“God” or “soul” or “the inner child” or “theta-wave activity” or
“peace” or “silence” is not important. It is there and anyone can
benefit from it regardless of what they believe.

Most people in the world have already meditated. If you have relaxed
looking at a beautiful sunset, allowing your thoughts to quiet down,
this is close to meditation. If you have been reading a book for
awhile, then put it down to take a break and just sat there quietly
and peacefully for a few minutes without thinking, this is close to
meditation.

3.1 Does meditation have any ethical implications?

In many traditions meditation practice is a means for reinforcing
ethical qualities. In these traditions, calmness of mind, peacefulness
and happiness are possible in meditation and in life generally only if
they are accompanied by the observance of ethical norms of behaviour.

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4.0 What is the best time of day to meditate?

While meditation is beneficial at any time, most people who meditate
agree that early morning is the best time to meditate. Part of the
reason is that it is said that in early morning the hustle-and-bustle
of the world has not yet begun and so it is easier to establish a
meditative atmosphere. Having an early morning meditation also lets us
carry some of the energy and peace of the meditation into our daily
activities.

Many people also meditate either before dinner or later in the
evening. Others also meditate at noon. A short meditation at these
times allows one to throw off some of the accumulated stress of the
work-day and become rejuvenated for further activity. An important
consideration is when your schedule will allow you to meditate. Having
a time of the day set aside for meditation helps in maintaining
regularity.

4.1 Why do some people use music while meditating?

Meditative music (not rock-n-roll !) can help in establishing a
meditative atmosphere. Also, some people find meditation relatively
easy but find that the hard thing is to actually get themselves to sit
down and start their meditation. Music can help make this easier. Some
people use music quite often while others prefer silent meditation and
never use it.

4.2 Should I meditate with my eyes open or with my eyes closed?

Different traditions give different answers. Closing your eyes may
contribute to drowsiness and sleepiness–if that’s the case for you
then try opening them a little. Opening your eyes may be distracting.
If that’s the case try closing your eyes or focus your gaze on a blank
wall (Zen-style). Experiment and see what works for you and then
stick with your choice of technique.

4.3 What are the physiological effects of meditation?

The most common physiological effects of meditation are reduced blood
pressure, lower pulse rate, decreased metabolic rate and changes in
the concentration of serum levels of various substances.

4.4 When I meditate I experience physical pain in my body. What
should I do?

Sensations (itching/aches/pains) can arise in the body when meditating
for several reasons. Sometimes the cause is just an uncomfortable
posture–make sure that your posture is comfortable under normal
circumstances. Other times the cause is that sensations in the body
are more noticable in meditation. The body and mind are calmer and
you are able to notice more details in your bodily experience. It is
often interesting to simply observe these sensations in your body : to
use them as the objects of meditation. Sometimes these sensations
just go away without your having to move or change your posture.
Remember that a quiet body contributes to a quiet mind.

4.5 How long should I meditate?

When first learning meditation it is usually not possible to meditate
for more than 10-15 minutes. After regular practice for awhile, one
becomes able to meditate for longer periods of time. Many people
meditate twice-daily for 20-30 minutes each time, but the right
duration and frequency is for each individual to decide.

4.6 Do I need a teacher?

It is theoretically possible to learn meditation from a book. However
most people who teach and practice meditation agree that a teacher can
be an invaluable aid in learning a meditation technique and making
sure it is practiced correctly. The beginner will usually have several
questions which a teacher will be able to answer. Also, learning with
a group of people, eg a meditation class, allows you to experience the
benefit of meditating with a group of people. Most people find that
they have some of their best meditations while meditating in a group,
because there is a collective energy and focus present.

Various individuals and groups teach meditation. Some charge and some
do not. Many different techniques are taught, some more spiritual in
nature and others mainly concerned with stress-reduction and gaining a
little peace of mind. As always, the important thing is finding what
works for you.