How to get started in meditation??

hi Peter,

that's great that you are feeling inspired to start exploring meditation.

yes, a Buddhist meditation group would certainly be a good starting place. there is no need to feel that you have to start to define yourself as a Buddhist to join this kind of a group; to take on that philosophy fully may or may not be for you, but those Buddhists they sure know a thing or two about meditation...

as for how many different types of meditation there are, well i would say it is (almost?) infintite... because it is whatever you do, wherever you choose to go, when you close your eyes.... of course some kinds can be much more beneficial (for achieving greater emotional balance, higher levels of energy, greater integration of the self, receiving inspiration etc) than other kinds.

also everything can be done as a meditation, and this is something to aim for, to do everything with meditative awareness; washing up, going for a walk, yoga etc etc, and in this way it ties in nicely with the Alexander Technique work that you have been doing, being much more aware of yourself in all activities; it is a kind of meditation.

as for meditations that you can do in a peaceful place, sat crossed legged with your eyes closed, there are meditations that focus on awareness of the breath, for example the feeling of the breath as it enters and leaves your nose. everytime a thought comes to distract you and your realise that you have been disturbed by a thought, you return to the sensation of the breath.

then there is Vipassana meditation that focuses on the awareness of the whole body, and becoming aware of the body at more and more subtle levels. this is a Buddhist method of meditation, as is breath awareness. both these methods are taught in Goenka Vipassana centres, which are worldwide. many people seriously interested in meditation take a course there. the courses are for 10 days and are run on a donation basis. 10 days is a big commitment, and it is not an easy program, so it is probably good to try meditation more gently beforehand. there are other kinds of Buddhist centres too that would offer teaching, such as Zen centres.

then there are Tibeten Buddhist meditations. these can be more focussed on opening certain centres of the energetic body, such as the heart centre or the third eye. there are also a wealth of compassionate deities, in Tibeten Buddhism such as White Tara, who can be meditated on. there are many Tibeten Buddhist centres, again worldwide, which often offer meditation classes and teaching.

there are chakra meditations, meditations where you connect with a beautiful uplifting place in nature, meditations where you repeat a mantra etc etc, and each religious tradition will have it's own ways of meditating. it's a huge dimension. you can find what feels good for you, and there is no need for you to ever get bored with it, because you just look for a new inspiration and try something different.

personally i feel the most valuable thing in meditation is to bring focus away from the mind to the heart centre, and work to open the heart centre. all other connections can be made from this place. an open heart ensures that you are always staying in the light, so it offers protection as well as harmonisation.

it is also very valuable to have a guide, a meditation teacher, who can help direct you. this can be a different person at different times, as you will be changing. practice alone, and when you have the opportunity, be open to receive guidance and teaching as well, from people and situations that you feel a heart connection with.

another way to begin could be using a CD, there are lots of guided meditation CD's out there, could be worth a look. joining the Meditation group at uni sounds like a great idea though, and gentle hatha yoga is also a very good complement for meditation, also tai chi/chi gung, and spending time walking in nature, in the parks, appreciating the beauty of the physical world that we live in with a fuller awareness too.

i wish you all the best on your journey.
Jill

Hi Peter,
I'm a Buddhist and so I would definately recommend Buddhist meditation - but definately try to find a practice group with a meditation teacher. Samatha, or Calm Abiding meditation or Vipassana meditation is best to begin with. I wouldn't recommend you start thinking about Tibetan deity practices at this stage. I strongly recommend you just go for the basic meditation first. 10 -20 minutes when you're practising alone is just fine to begin with too, but make sure you get some instruction from a reliable teacher. Theravada or Zen is good. If you do decide to try Tibetan, I suggest a Nyingma centre or a Karma Kagyu centre which is a branch of Kagyu Samye Ling in Scotland. I wouldn't recommend Diamond Way or New Kadampa, they're both very controversial.
Good luck!
Elen

I wouldn't recommend Diamond Way or New Kadampa, they're both very controversial.
Good luck!
Elen

Hi Elen,

No offence intended :hug:, but for a Buddhist I notice you sure like to put down some of the other traditions when you can. If a person is purely interested in doing the meditations rather than studying to become a Buddhist then there is absolutely nothing wrong with attending the meditation workshops of the other traditions such as the New Kadampa Tradition. I've attended their meditation workshops and found the meditations to be really good and beneficial and a lot of the teachings are very interesting even if I don't subscribe to all the buddhist views. I'm not going to become an NKT buddhist (or any other buddhist for that matter), but they don't try and make you one and there's no requirement to, in order to attend the meditation workshops.

Hi Peter,

I would agree that finding a local workshop (NKT or otherwise, it doesn't really matter) would be beneficial to learning to meditate.

You can do it to guided CD's and the like, but a) they become a bit repetative and b) there's little incentive to stick with them unless you make it part of your daily routine.

As already mentioned by Jill, there are many different types of meditation, but I would essentially put them into three classifications...

1) Objective Focused Meditation - This is where the meditation is focused on a particular object or thought e.g. focusing on the breath, focusing on an image in the mind of a particular object.

2) Contemplative Focused Meditation - This is where the meditation starts with a focus and is then the thoughts are followed. Sometimes these are guided meditations leading you through a particular thought process and sometimes you start with a thought and see where it goes for yourself, often used by people seeking an answer or guidance for something.

3) Unfocused Meditation - These are the types of meditation where the aim is to let go of any thoughts or focus (but without thinking about doing that because that would be a thought in itself ;)). Meditations such as Transcendental Mediation or Dynamic Deep Meditation teach this sort and it is based around a mantra that is repeated (or repeats itself, because you aren't actually focusing or trying to do it - difficult to explain until you try it yourself :)).

The first two types of meditation you will find most often done if you attend a group workshop or regular meditation meeting.

Learning Transendental Meditation is not a cheap option and can cost up to £1,290 (I think is the current price) as dictated by the TM organisation. However there are people who have learnt to teach TM who have left the organisation and do teach it for considerably less money or even freem just under a different name. You can also learn the same mantra based type of meditation by downloading the free CD's from which guide you through the techniques and once learnt you don't need the CD's any more (although you can use them for the timing of a meditation session if you like as the author guides you at the start and then there's just silence on the CD track until the time is up.

I personaly find that the first two types of meditation are benefitial in the short term but seem to have little long term effect i.e. they're great for relaxing or for gaining insight into something, but the after effects are short lived. However, I've found (I learnt Dynamic Deep Meditation) that the mantra based meditation has both a short term effect and has given me a long term effect too, including better alertness, feeling more awake and also better health (if I do catch a cold or anything, it's usually come and gone within hours rather than days). I'm sure other people have different experiences, but that's what I've found after trying all the different ones.

Hope that helps and I hope you find some guidance and teachings near to you that suit.

All Love and Reiki Hugs

Hi Energyis,
I'm sorry if you feel offended by my words. It is certainly not my intention "to put down some of the other traditions when you can." I wouldn't say these things unless I had some rational grounds for doing so. I'm not in the habit of going around putting down any other tradition that's different to mine. I respect all the main traditions and have always done so, and have many years experience of Buddhist groups.

I'm glad you enjoyed your New Kadampa group and also glad you didn't get deeply involved and traumatised as some westerners have done to my knowledge.
Buddhist centres in general don't usually require that you become a Buddhist in order to learn meditation with them by the way.
Kind wishes,
Elen

Hi Elen, :hug:

Hi Energyis,
I'm sorry if you feel offended by my words. It is certainly not my intention "to put down some of the other traditions when you can." I wouldn't say these things unless I had some rational grounds for doing so.

Eeee, I'm not offended :rolleyes:, just that this isn't the first time you've dismissed New Kadampa Tradition on the public forums. You say you have some rational grounds for doing so, but unless you've actually had personal experience from within that tradition then I think you're being a little unfair (my personal opinion anyway ;)). Yes, there is some bad press about NKT, I've seen it myself as I always check out things I get involved in (at any depth) myself, but there is bad press about a lot of things out there. Take anything... child benefits for example... people have struggled to get the benefits they are entitled to, that doesn't mean that other people shouldn't claim theirs... or perhaps an insurance company... some people have had bad experiences trying to sort out claims with a company so they wouldn't recommend them, but there are those that have had no problems whatsoever with the same company. Which are the ones that get the most press, the most publicity and the most discussion? You guessed it, the negative ones. I could probably find some negative publicity about the ones you have recommended if I wanted to spend time searching, but what would the point be? to spread more negativaty on behalf of the person with a gripe against them? It's not my place to do that, and I'm sure it's not indicative of the true nature of the places.

I heard about one Buddhist retreat (in the UK but can't remember the tradition) where they teach meditation, but during the meditation the teacher whips the participants on the back with a birch stick (or some such thing) to check that they are meditating properly as they should not notice the whipping to their physical being. Sounds terrible (and has bad press that I've seen) doesn't it, but is it? These people have chosen to learn the meditation that way, and if they don't like it then they are perfectly able to leave.

Obviously you get some things that are cults and brainwashing, but we're not really talking about those here, we're talking about organisations where people can choose to join if they wish and they can choose to accept or reject it and walk away if they want. I know many people (and there are many more) who are NKT buddhists and they are perfectly happy. So where's the problem? The Dalai Lama doesn't acknowledge the tradition because of some of their teachings. Who's problem is that... NKT's or the Dalai Lama's? Both Geshe Kelsang Gyatso and the Dalia Lama had the same teacher, but both teach it slightly differently themselves. The Dalai Lama is well respected (and rightly so) in the global political arena as well as the "official" Buddhist leader, but does that mean that Geshe Kelsang Gyatso is really wrong in his teachings? That would be like saying people shouldn't follow the teaching of the Arch Bishop of Cantebury because it's not the same accepted teachings of the Pope. It doesn't mean that there is something wrong with the NKT. It doesn't mean that they don't teach about attachment, unconditional love, happiness, giving etc. all of those typical buddhist traditions. They just teach things slightly differently.

I'm glad you enjoyed your New Kadampa group and also glad you didn't get deeply involved and traumatised as some westerners have done to my knowledge.

I hear of people who have been traumatised by being in the Roman Catholic church or attending Spiritualist Church or other groups, but does that mean that these organisations should be avoided by all? I don't personally subscribe to particular organisations myself, but there are people who find great benefit in them and I'm happy for them. Not all organisations suit all people and I think we have to respect that and understand that there will be occasions when there is some negative publicity because of an individuals experience.

Buddhist centres in general don't usually require that you become a Buddhist in order to learn meditation with them by the way.

I know 😉 I was just making that clear for Peter.

All Love and Reiki Hugs

Hi Giles,
This isn't just about negative publicity, there things that have never reached the general public --such as western monks who have been completely traumatised by the monastic side of the organisation and its practices and have had to receive psychiatric treatment as a result.
However its clear that even though you're not involved with Tibetan Buddhism yourself, know nothing about how the inner system works, and are therefore unaware of the implications of some of the practices or commitments, you appear determined to dismiss anything that I say as being irrelevent.
Of course people can choose to join these organisations or not, but its when they get deeply involved and subtly brainwashed that they get affected because they believe everything they're told and think that they'll go to a terrible hell-realm if they speak against the teachers. None of that reaches the innocent, meditating, non-Buddhist or newly -Buddhist public, of course. Nor does the worship of an evil spirit forbidden by HH Dalai Lama.
Again, you are not a practitioner of Tibetan Buddhism, nor even a Buddhist, so please give me some credibility for trying to warn others about things that I do actually have some inside knowledge about. I'm trying to protect others not hurt them.
With all due respect, I don't wish to continue this discussion any further. Kind wishes,
Elen

Perhaps HP isn't a good place for me to be, even though I am a therapist. .
I wish you well in your search for a meditation group. Peter.
With kind wishes,
Elen

Who's who? And what's not?

Hi Elen,

I'd just like to say that I'd be sorry if you felt that you felt you didn't fit in in HP. I think there is a great deal to gain from exploring the mental, emotional and healing benefits of practices in Buddhist Traditions and applied in secular settings extracted from Buddhist traditions.

Yes, I am Buddhist and I share some of your views and also some of my views will differ from yours. While there have been serious problems reported from certain Buddhist groups I would suggest that people should be advised just to check out any group carefully before getting involved. Groups are dangerous things and weak people end up in groups that support their sense of identity. In the end this sense of identity will fail them. In the end the disciple will have to stand on their own two feet and growing up can be a painful process.

Like many who have been involved in Buddhism for a while I share many of your concerns but may I ask you this: Why do those of far greater wisdom than you or I not speak out vocally against the wrong doings of those who bring the name of the Dharma into disrepute?

This is, I know off topic, and would make a very good new string. It doesn't just apply to Buddhism!

Norbu

On topic

Hi Peter,

I'd just like to point out that if you have developed a good posture in Alexander technique you have made a great start because posture is very important.

Once you have a good posture you probably only need to adopt a focus for your attention and the breath, either classically the sensations at the opening of the nostrils or the overall sensations of the in and out breath. Each time your thoughts distract you just gently bring you attention back to your focus of attention.

It is often recommended that this approach should be adopted for periods of ten to twenty minutes several times a day and it can then be built up if you wish to longer periods.

On one recorded Dalai Lama teaching I listened to a member of the public asked what was did HHDL recommend as a meditation method suitable for westerners. HHDL replied along the following lines: "Single pointed concentration not much good! First study, study, study, then meditate."

But before you go further I would point out these things: Calm abiding meditation will help you to calm your mind and then you will have to look carefully at how you feel, how you think, how you react and how you change these things for the better.

Compassion, loving kindness, empathetic joy, equanimity combined with a philosophical understanding of the emptiness are the key companions on the Buddhist meditative path. Don't be distracted from these key elements and you will be fine. There are many books on the bookshelf these days that can describe this path and I would suggest you read through a few before diving in too deep anywhere.

Make sure you make up your own mind! and I suggest you can do a great deal worse than emulating of the words of the great saint Nagarjuna; "I prostrate to nothing but my own mind!"

Norbu

Off topic for Norbu

Hi Norbu,
I agree with what you're saying but still it it is worrying that the naive and trusting can get drawn in and then suffer badly.
HH Dalai Lama has, in fact, spoken out about certain things involving westerners on different occasions, as well as the Shugden issue.
Definately people should investigate carefully and use their common sense before getting involved with any kind of group....and they should also be cautious about choosing a teacher (in the sense of a master)too hastily also....and yes, in the end one has to walk the final steps alone....eek!

Kind wishes,
Elen

Could I just point out that meditation doesn't have to have anything to do with Buddhism. Maybe your university, Peter, will just have a plain old meditation circle and then you needn't get involved in any particular path (although TBH it's highly likely that a road will rise up to meet you, in which case you won't have to choose as it will choose you.) Till then, why worry? As has been said already, all you need to do is sit with your spine erect (if you're cross legged on the floor it's helpful to have a shallow cushion under your bum) and then just watch your breath. You could start off by counting - 1 in 2 out, up to 10. Then start again. If you lose count just go back to 1. If you have a watch or clock in front of you then you can make a mental note of what time you start and what time you finish. 20 minutes is fine to begin with. You'll soon learn what twenty minutes feels like. Up to now no one has actually mentioned shutting your eyes. I personally meditate with eyes lightly closed but I always thought that Buddhist meditation one keeps the eyes open. Maybe one of the Buddhists on here would clarify.
Meditation is great, Peter, and it doesn't have to be a big thing. I think the issues are becoming a bit clouded on this thread. Don't worry about it. It's not complicated.

xxx

Hi Giles,
Again, you are not a practitioner of Tibetan Buddhism, nor even a Buddhist, so please give me some credibility for trying to warn others about things that I do actually have some inside knowledge about. I'm trying to protect others not hurt them.

Don't get me wrong Elen, I do respect your view :hug: and I know there is some credibility in what you say, but my point is simply that it applies to everything in life, not just one or two specific groups. We could even say that the groups you are involved in have brainwashed you into believing that the other groups are wrong. (Not that they have, but you get my point I'm sure).

I know I don't have the inside knowledge, because I haven't been there or experienced what those people have experienced who have been hurt in some way, but can you say that you have been there and experienced it yourself?

With all due respect, I don't wish to continue this discussion any further.

Then I shall discuss it no more. Please do stay and discuss on HP further though as I do respect the posts you make as do many other members.

All Love and Reiki Hugs

Off topic?

Hi Norbu,
I agree with what you're saying but still it it is worrying that the naive and trusting can get drawn in and then suffer badly.
HH Dalai Lama has, in fact, spoken out about certain things involving westerners on different occasions, as well as the Shugden issue.
Definately people should investigate carefully and use their common sense before getting involved with any kind of group....and they should also be cautious about choosing a teacher (in the sense of a master)too hastily also....and yes, in the end one has to walk the final steps alone....eek!

Kind wishes,
Elen

Hi Elen,

Great to read you post.

Yes HHDL has advised against Shugden practice. He felt it was his moral responsibility to advise pracitioners of his conclusion that the practice was destructive and that Shugden was an evil spirit. He also advises westerners not to change religions without a great deal of thought but it is surprisingly rare, in fact I can't think of any public statements against any practitioner or Buddhist institution. I'm sure such statements may have been made but they must be pretty few and far between. Most contentious issues I've heard about are through the grapevine.

Yes it is worrying that some can suffer because of others' actions but I wonder who is it that experiences this suffering and who is it that causes this suffering?

I personally became quite angered by a number of issues I became aware of in Buddhist institutions but then I realised, in the end, I had to let go of my concern. Institutions will rise and fall and the Dharma will change the course of its flows through the different geologies of different cultures. We are now witnessing one of the most dynamic periods in the history of the teaching of awakening that the planet has ever seen. Change brings with it various things including problems!

Norbu

Matters of concern

Don't get me wrong Elen, I do respect your view :hug: and I know there is some credibility in what you say, but my point is simply that it applies to everything in life, not just one or two specific groups.

Hi Giles,

I'm entirely in agreement with you about the fact that there are common problems with group identification but, on the other hand, when there are consistent reports of abuse or emotional damage from ex-members of a specific group it's something that is of concern over and above the general truth of the problems associated with normal group identification.

However, the best way to voice concern is generally not to be too specific in an open forum as there is no point in causing offence and acrimony. It is generally simpler to warn people to do their research. You can find plenty of material if you do an internet search.

Norbu

Eyes

I personally meditate with eyes lightly closed but I always thought that Buddhist meditation one keeps the eyes open. Maybe one of the Buddhists on here would clarify.

Hi Sunanda,

I've come across Buddhist based meditation that can have eyes ope or closed of half open. Generally keeping eyes open is to do with aiding the practitioner to keep alert. Keeping the eyes fully open can also be part of a specific form of meditation.

Norbu

Thanks to everyone who's put their thoughts!!

Cheers, good stuff