20 MINUTES TO MASTER … MEDITATION

IN THE SAME SERIES

20 Minutes to Master Buddhism

20 Minutes to Master Your Psychic Potential

20 Minutes to Master Stress Management

20 Minutes to Master Wicca

This book is dedicated to all of my teachers, who have been living examples of the path of wisdom and compassion.

To Sara and Arran, always an inspiration.

ABOUT THIS BOOK

This ebook will show you how you can master meditation – in just 20 minutes.

The book is split into two parts. The first part, Principles of Meditation, is an original, previously published work from an expert in the field. It’s a comprehensive and insightful introduction to the subject, explaining the ideas and techniques that will allow you to develop a true understanding and practise it every day.

The second part is 20 Minutes to Master Meditation, which you’ll find towards the end. This is your meditation cheat-sheet – a short and lucid look at all the ideas and techniques covered in the first section, which will only take you 20 minutes to read. It’s a powerful and invaluable resource that you’ll return to again and again.

If you want to truly master meditation – in both the short term and the long term – look no further. The answers are here.

CONTENTS

Cover

Title Page

In the Same Series

Dedication

About this Book

PRINCIPLES OF MEDITATION

Introduction

1 Principles of Meditation

2 Concentration

3 Mindfulness Meditation

4 Devotion

5 Calming the Mind and Body

6 Meditation in Daily Life

Resource Guide

20 MINUTES TO MASTER MEDITATION

Introduction

1 Principles of Meditation

2 Concentration

3 Mindfulness Meditation

4 Devotion

5 Calming the Mind and Body

6 Meditation in Daily Life

Copyright

About the Publisher

INTRODUCTION

For anyone wishing to explore meditation there has never been a richer time to do so. Meditation is no longer the territory of cloistered, religious communities but is readily available to all, regardless of background or religious affiliation. Meditation practices are no longer considered esoteric techniques, shrouded in secrecy but are increasingly being integrated into every level of our culture. Meditation has become the path of countless people who seek spiritual renewal, well-being, calmness and an enriched quality of life. The escalating busyness, noise and stress of our world compels many of us to turn inwardly to find a refuge of stillness and understanding.

The purpose of meditation is to transform and awaken us. It is intended to bring about change – through understanding, compassion and clarity of seeing. Through meditation practice our way of seeing ourselves – our minds, bodies, characters – alters through a process of becoming increasingly sensitive and aware. Our minds have greater access to calmness and clarity, our ways of perceiving ourselves become more intuitive and direct and we begin to understand ourselves with greater depth and compassion. We learn the art of simplicity and disentangling ourselves from the knots of confusion, images, habitual reactions and tension. We learn the skills of calmness and discover a way to be at peace with ourselves. The personal transformation that occurs translates into a growing capacity to approach our lives with increasing skilfulness, wisdom and care. The choices we make in our lives, our way of relating to other people and the events of our lives, is guided by sensitivity, mindfulness and calm.

Within the variety of schools of meditation there are both mystical and practical elements. Through meditation practice we open up to new understandings and revelations, we enter into previously unfamiliar territory of stillness, oneness and grace. Profound and sometimes startling encounters with depths of concentration, peace and unity are possible through meditation practice. The insights that come to us through meditation translate into very real changes in our lives. Our minds and bodies calm – a tangible sense of well-being and balance begins to permeate all of our lives. Our capacity to think clearly and intuitively deepens, our potential for creativity is enhanced and the inner calmness we discover manifests in an increased calmness and harmony in our lives.

Meditation is inherently experiential. It cannot be learned as a purely scholastic subject nor simply taught as an intellectual exercise. Meditation is not a new belief system to be adopted or a collection of information to be absorbed. Whatever style or discipline we adopt its effectiveness is reliant upon our direct personal exploration, practice and experience with it. Meditation introduces us to the life of our mind, body and feelings – on a moment to moment level we increasingly see clearly the ways we affect our world and the ways we are affected by it. This is the starting point of a journey of transformation – the possibility of travelling new pathways in our lives and relationships emerges. There are thousands of meditation styles and practices in existence which each have unique differences and fundamental similarities. The primary theme that is shared within this variety of disciplines is the invitation to direct and personal experience. No one can substitute for us on this journey, no one can give to us the profound benefits of meditation, no one can effect change for us – every tradition of meditation invites us to participate directly and to see for ourselves.

Throughout history people have retreated to mountain tops, to deserts and caves in order to meditate; to find an inner sanctuary of calmness, depth and wisdom. Every culture and tradition in our world, from Asia to the Amazon, has created within it a system or discipline designed to evoke altered states of consciousness, an enhanced sense of the sacred and to bring to fruition our own potential for awakening. Meditation is not a mindless repetition of a ritual or formula but a direct response to our own aspirations for oneness, wisdom and freedom. As meditation has become more accessible in recent decades there is no longer the demand to withdraw from the world or profess life-long vows. We learn to cultivate a path of peace and understanding in the midst of our lives with their variety of demands and challenges guided by the same longings for calm, depth and wisdom.

Before we ever begin formally to practise meditation we will all experience both the longings for peace and depth and glimpses of genuine meditation. Moments when our minds calm and still: maybe a moment walking through a park when our attention is captivated by the sound of a bird and we listen wholeheartedly; it may be a moment when we feel deeply touched by the sorrow or pain of a friend, and separation gives way to deep intimacy and openheartedness; or perhaps the at times surprising moments within ourselves when we are able to let go of anxiety and preoccupation and experience hints of oneness and clarity – these are moments of meditative experience. These moments, as well as the vast variety of meditative practices and systems are like ‘the finger pointing at the moon’ – in moments of stillness and calm we have just a brief glimpse of the richness and harmony possible for us; the challenge of developing and sustaining a path still lies before us. They invite us to discover for ourselves the heart of meditation. These moments inspire us to discover and develop an enduring peace, happiness and stillness, rather than the random moments previously encountered.

Through this book I will attempt to describe some of the major paths of meditation, looking at both their unique features and aims, and the essential principles they share. There are basic instructions describing the ways to begin to practise paths of concentration, devotion and mindfulness. The chapter on calming the mind and body provides some simple techniques for alleviating stress and tension. Exercises for integrating formal meditation into our daily lives are given.

This book will provide the essential information that will enable anyone to begin a path of meditation and to experience its benefits directly. It is an invitation for each of us to discover new dimensions of well-being, calm and understanding.

CHAPTER 1
PRINCIPLES OF MEDITATION

What is meditation? As we begin to explore this question for ourselves we are faced with the fact that there are hundreds of schools and systems of meditation that include concentration, devotion, visualization, mindfulness and a variety of other ways to calm and focus the mind. Within this diversity of paths there are genuine differences in emphasis and practice yet beneath this apparent variance there are core elements and parallel principles found in all traditions. At the most fundamental level all traditions are concerned with a process of transforming our consciousness. Within the variety of styles the themes of happiness, compassion, simplicity, calmness and depth are repeated, only in different words. Every tradition will highlight the deepening in acceptance, patience, ethics and wisdom. Different temperaments will be drawn to different styles of meditation practice or specific spiritual disciplines, yet every system will ask the practitioner to foster the essential principles of meditation shared by all traditions. It is the development of these core principles, rather than the comparison of the differences, that allows the deepening of meditation. Some of these essential and shared principles I would like to highlight.

CORE PRINCIPLES

There are several core principles which run through all meditative disciplines. Attention, awareness, understanding and compassion form the basic skeleton of all systems of meditation. Attention is the means of establishing ourselves in the present moment, providing focus and simplicity. There are hundreds of ways to cultivate attentiveness that share the essential direction of developing clarity, balance and calm. Awareness is a fundamental direction in all meditation. Developing and establishing a consciousness that is light, unburdened, sensitive and clear provides an inner environment that is intuitive and still. Clear and profound understanding is the direction of all meditation. Understanding is born of the direct and immediate perception of our inner and outer worlds. Understanding the forces that move us in our actions, speech, relationships and beliefs provides the possibility of travelling new pathways in our lives and is part of the tapestry of deepening wisdom. Understanding the processes that shape and create our inner and outer world forms part of the pathway of wisdom. The vast range of meditative traditions agree that it is understanding that frees us. Compassion is a fundamental principle of meditation. Meditation is not a narcissistic, self-interested path. It provides the foundation for love, integrity, compassion, respect and sensitivity.

The array of different schools will develop these core principles which will be discussed in greater detail in the following chapters. The differences in the pathways of meditation that have evolved are primarily shaped through the differing emphasis that is given to one of the core principles over others; all pathways will include the full range of these principles to differing degrees. Equally the differing schools of meditation will emphasize the significance of establishing a strong foundation for meditation to develop.

FOUNDATIONS OF MEDITATION
HAPPINESS

The myriad paths of meditation find agreement not only in the ingredients of their development but equally in their objectives. The search for genuine happiness and peace are core elements both in meditation and in our lives. Beset by the whole range of human maladies and struggles – loss, disappointment, tension, illness and confusion, we search for a way to end sorrow and conflict. In our lives we seek an enduring happiness and peace, deeper than just the temporary gratification of our passing wants and appetites. We look for ways for our hearts to sing with joy, delight and appreciation. Struggling with anger, tension, restlessness, meaninglessness or fear we search for ways to be at peace with ourselves and others, to live with calmness and depth.

Frequently in our lives we have attempted to find solutions to these conflicts and find happiness through avoiding challenging situations or endeavouring to create a ‘perfect’ world for ourselves where there is an absence of the disturbing, challenging or unpleasant. Or we endlessly endeavour to find happiness and peace through attempting to satisfy every desire that arises – more things, more achievements, more experiences. We begin to look at this longing for happiness and peace in new ways as we awaken to the fact that no matter how controlled or armoured our life is the world will always bring us more changes, new circumstances and challenges that we cannot avoid or control. We realize that there is a difference between pleasure and happiness and there is not enough of anything in the world that can be possessed or gained that can provide the happiness and peace we search for. No matter how much we gain or acquire we are not exempt from the possibility of loss. Our lives will always be a blend of the delightful and the challenging, the pleasant and the unpleasant, flattering and disturbing encounters, health and sickness. Endeavours to control the unpredictable and uncertain elements in life leave us fearful and tense. Living in fantasies or ideals of how life ‘should be’ is a rejection of reality that banishes us from calm and balance. We begin to discover that avoidance, control and fantasy are not pathways to happiness but to confusion and conflict.

These primary insights are turning points in ourselves and are the beginning of meditation. They lead us not to dismiss or reject the world around us or belabour ourselves with judgement or despair, but to begin to look within ourselves for the source of happiness and the ways to foster it. We realize that to bring change in our personal lives and our world we will need to bring about radical change within our own hearts and minds. We begin to look not only for a genuine way to happiness but also cultivate the willingness to understand the dynamics of unhappiness and discontent. We begin to question our prejudices, opinions and beliefs and understand the way in which they can blind us to understanding what is true in the circumstances and events we meet. Instead of avoiding conflict or projecting blame in the face of disturbance, we find new encouragement to explore the nature of conflict, anger, fear and resentment and begin to understand the relationship between distress and its cause. Instead of searching the world for satisfaction, gratification and relief from restlessness and tension we become increasingly attentive to our inner life, and there are glimmers of sensitivity and understanding. Rather than turning on the television in an attempt to distance ourselves from anxiety or distress we learn to explore and untangle those feelings. Rather than being lost in anger and resistance to someone who disturbs us we find the calm and willingness to stay present and begin to understand the nature of our conflict.

With a greater willingness to be consciously present and awake in each moment, rather than being lost in struggle or resistance, our minds begin to calm and there emerges a deeper sense of harmony and rapport within ourselves and with the world. We discover that peace is not the elimination of the disturbing or challenging but the capacity to meet the changing circumstances of our lives with balance and understanding. We begin to sense a profound happiness that is not reliant upon a ‘perfect’ world, but that stems from the clarity, calmness and contentment of our own minds and hearts. It is not the happiness of exhilaration or excitement but an enduring happiness born of sensitivity, balance and appreciation.