Meditation: An Introduction
Meditation is a spiritual practice that goes back many thousands of years—quite possibly before our currently accepted “beginning of recorded history.”
Having grown up in a very conservative Christian family and conservative churches during the 1960s and ‘70s, I was taught that such Eastern spiritual practices were tools of the devil and to be thoroughly discounted and ignored. Around 2007, when I shared with a friend from one of those churches that I had been practicing meditation for a few years, she became very anxious and alarmed. “Don’t empty your mind! That’s how Satan will take over! You’re inviting him in!”
While I appreciate my friend’s sincerity, her blatant expression of the anything-that’s-not-part-of-our-religion-is-completely-wrong-and-should-be-completely-avoided-at-all-costs mindset is neither informed nor true.
The way I see it, prayer is talking to God; meditation is listening to God.
My friend’s statement does bring up a valid point, however. When you enter into any contemplative state in which you are setting aside your ego-driven mind (and all its chatter), you open yourself to the spiritual realm. If you do not protect yourself first, you could be unwittingly inviting energies and entities that do not have your best interest in mind. These negative forces latch onto you and are known as “attachments.”
The need for protection is very real. This is why meditation should start with setting the intention for that particular session and putting up a positive spiritual barrier. We’ll get back to that in a bit.
When you prepare for meditation, get in a position that is comfortable for you, whether it’s the lotus position, sitting upright in a chair, reclining, or lying flat on a floor, couch, or bed. It’s up to you.
Some prefer to surround themselves with all kinds of crystals, candles, incense, and spiritual tokens and images. Some do not.
Some prefer to be in a semi-dark room. Others prefer to be bathed in natural light. Still others prefer to be out in the woods or at the beach.
Again, it’s up to you. Do what works best for you, both physically and spiritually.
Great Lesson #1: It’s always between you and God—not you and other people.
Once you have established your environment, set your intention and protection.
Intention is stating what you want to do/learn/know during the meditation. God, Spirit, the Creator, Infinite Intelligence, the Universe (however you identify the Highest Power) works with you according to what you “put out there”—always. As Jesus of Nazareth stated, “ask, and you shall receive.”
For example, if you are going through the motions of meditation but are feeling deep inside “meditation is ridiculous, and this won’t amount to anything,” then that’s exactly what you will receive: nothing—time spent that doesn’t amount to anything. That was your heart’s intention, after all.
So be sure your heart’s intention is what you specifically want it to be.
After you state your intention, add “according to our highest good.” Then let go of the outcome.
Great Lesson #2: Do not try to control the outcome. Go with the flow.
Many times, the Creator has something in mind for us that’s in alignment with our stated desire, but better than what we want. You do not want to restrict Spirit to your well-meaning-but-less-than-optimal intent. (You just don’t know it’s less-than-optimal.) Letting go of the outcome is one facet of the spiritual practice of Detachment.
Protection is stating you want to be and/or visualizing that you are within a sphere of white light (a force field, if you prefer) that negative forces cannot penetrate or tolerate.
Personally, I imagine a sphere specifically because it is the strongest structural shape. Light & Love are more overpowering (a stronger pressure) than Darkness & Fear. The integrity of any structure with higher internal pressure can fail along a straight edge or corner of that structure. Therefore, if you are surrounding yourself with the positive, protect that sacred environment with a sphere; the negative will not be able to penetrate it.
Great Lesson #3: Always protect yourself. Never think you are above the need for shielding.
Once you visualize the protection, do not doubt or question that you are protected. Know it, feel it, and it shall be so.
Our soul/spirit is born of the Creator. As small instances of God, pieces of the pie as it were, or drops of water in the ocean, we have characteristics of the Creator. We are eternal. We are co-creators of our reality. The knowledge of how powerful we are has been suppressed long enough. Come to realize who you are and what you are capable of—not out of ego-based negativity and selfishness, but out of love-based positivity and nurturing.
Once you’ve set your intention and protection, the next step is to breathe.
A very common practice is to take three deep, deliberate breaths. With each breath, you relax your body, relax your mind, and enter a state of meditation that is in our highest good.
Great Lesson #5: Think of “our” highest good rather than “my” highest good. No one is an island. We are One. What affects one, in turn, affects the many.
You are not separate from everyone and everything; therefore, everything that you do or that happens to you has a ripple effect—and thereby affects those close to you, those outside that circle, and others whom you pass by.
After those three breaths, continue to breathe normally. Be aware of your breaths. Concentrate on the sound and feeling of each breath, pulling away from the noise and chatter of both your mind and your outside environment.
Clear your thoughts. If your mind wanders and comes back to the forefront, do not judge yourself. Do not get mad at yourself or anyone else. Simply show the thought to the door and return to your inward state.
At the beginning of your journey using meditation, it may help you to listen to guided meditations. These are meditations are not simply music, but ones in which someone uses words to lead you. As you listen, visualize what the person is saying; however, do not concentrate on making the visualizations a certain way. Don’t work at it. Just let the visions come to you.
The point is to learn how to listen to the Creator and receive images that bring insight and healing, rather than listening to your ego make concrete conversation. Sometimes, the visions you have may not have anything to do with what the guide is saying, but it helped you open yourself to God’s message to you.
Eventually, you will rely on guided meditations less and less. Nevertheless, even at that stage, guided meditations can still be helpful. In that regard, it’s the same as asking a trusted friend or spiritual guide for assistance.
After your meditation has come to its end—however short or long it may have been—enter back into reality slowly. You can wiggle your toes, move your fingers, take a deep cleansing breath, become aware of your surroundings, stretch, and eventually open your eyes. That’s it!
I love you and I thank you. Namasté.