Meditation

287 Pages·2011·1.47 MB·English

by  David B. Dillard-Wright

Preface
Dear Reader,
You have chosen to make meditation part of your daily life, which is
perhaps one of the best choices you could make for your own personal
well-being. The techniques in this book will provide some guidance along
the journey, and you will also learn how changes in your body enable
successful meditation.
The two of us have journeyed through many forms of meditation over the
years, and we hope that some of our experience and learning will help you
to find a satisfactory path. Ravi has introduced techniques of meditation to
his patients to reduce anxiety and promote healing, and David has taught
meditation to his students as part of his mission to reconnect people with
animals and nature.
The benefits of meditation can be empirically demonstrated. Meditation
lowers blood pressure and cholesterol, improves concentration and memory,
and reduces anxiety and depression.
We can all tap into the everyday miracle of meditation by simply setting
aside a few minutes each day to foster peace and tranquility. May you find
release from the concerns of everyday life and a renewed mind and body as
you implement the teachings in this book.
THE ONLY BOOK
YOU’LL EVER NEED
Meditation
Contents
Top Ten Reasons to Begin Meditating Today
Introduction
1 What Is Meditation?
To Meditate or Not to Meditate? • What Meditation Is and Isn’t • What
You Will Gain Through Meditation • The Mental Dimension • How to
Balance the Body and the Spirit • The Language of Consciousness
2 The Physiology of Meditation
The Dynamic Model of Consciousness • Thinking Through Breathing •
Combining Deep, Slow Breathing with Positive Visualization • Managing
Pain, Stress, Fear and Anxiety with Meditation • Sympathetic and
Parasympathetic Balance • Other Physiological Effects of Meditation •
Harnessing the Power of Meditation
3 Meditation Meets Modern Life
A Meeting of the Minds • Personality Styles and Meditation • Tradition or
Technique? • Science or Art? • Your Meditation Goals • Mind–Body
Loops You Can Resolve • Getting Out of the Loop with Meditation • The
Language of Meditation
4 Getting Started with Meditation
Setting the Stage • Finding the Right Accessories • Understanding Body
Basics • Sitting Postures • Standing Meditation • Prone Meditation •
Finding the Right Time to Meditate • Knowing How Long to Meditate •
Practising One-Breath Meditation
5 Experiencing Meditation
Thoughts and Feelings • Seed Meditation • The Right Way to Breathe •
Breathing Warm-Ups • Body Warm-Ups • Working with a Teacher •
Seeking Out Meditation Communities • Teaching Others
6 A Meditation Science
The Yoga Tradition • The Eight Limbs of Yoga • The Five Yamas • The
Five Niyamas • The Schools of Yoga • Yoga Starters
7 Body Dynamics
The Yoga Universe • The Metaphysical Body and the Chakras • How the
Chakras Work • The Energy Environment • Hatha Yoga • Awakening: The
Alternating Breath • The Human Body: A Work of Art • Yoga Asana: The
Half Locust and Full Locust
8 The Way of the Senses
The Tantric Tradition • Sense Meditations • Mandala, Mantra and Mudra •
Kundalini Yoga • Bhakti Yoga • Raja Yoga • A Yogi Tea Break
9 Mind Dynamics
The Buddhist Tradition • The Four Noble Truths • The Schools of
Buddhism • The Three Jewels of Buddhism • Eliminating Suffering •
Buddhist Luminaries
10 The Road to Shambhala: Tibetan Buddhism
The Tibetan Buddhist Tradition • Branches of Tibetan Buddhism • Modern
Tibetan Buddhism • Creating a Tibetan Buddhist Shrine • Meditation on
the Supreme Mantra • Meditation on Emptiness • A Tibetan Tea Break
11 Energy and Balance
The Way of the Tao • Cosmology and the Human Body • The Pa Kua •
The I Ching • Taoist Luminaries • The Discovery of Ch’i in the West •
Embryonic Breathing • Feng Shui • T’ai Chi: Grounding and
Transforming • Chinese Buddhism
12 The Art of Listening
Becoming Totally Aware • Zen Teachings • The Monkey Mind • Zen Art •
A Zen Tea Break • The Language of Zen • Reiki and Johrei
13 Poetic Inspiration
The Islamic Tradition • The Sufi Experience • The Sikhs • The
Metaphysical Tradition
14 The Power of Prayer
The Spiritual Ideal • The Teacher of Righteousness • The Gnostics •
Prayer or Meditation? • The Monastic Tradition • Sacred Heart Meditation
and Adoration of the Host • The Mysteries of the Rosary • Walking the
Labyrinth • The Language of Christian Mysticism
15 A Feast for the Eyes
A Picture is Worth a Thousand Petals • Images in the Mystical Jewish
Tradition • Colour Meditation • Mystical Meditation with the Tarot •
Creative Visualization
16 Music, Mantra and Meditation
Sound and Creation • The Rhythm of the Brain • Mantra: The Sacred
Formula • The Sound of Meditation • Musical Chakras
17 Meditation Aids
Sacred Materials • Gems • Crystals • Beads • The Science of Smell • The
Power of Plants
18 In Celebration of Life
Everyday Rituals • Social Rituals • Business Rituals • Meditation Rituals •
A Candle Meditation • Ritual and Analytic Psychology • Five Elements
Meditation • African-American Meditation • The Moon and Meditation •
Divination
19 Meditation in Motion
The Tiger and the Dragon • Meditative Spirit and Team Sports • Your Own
Sacred Dance • Walking Meditation • Meditating in Nature • Animal
Meditation • Everyday Moving Meditations
20 Coming Full Circle
Insight Meditation • Mindfulness Meditation • Meditation for Survival •
Choiceless Meditation • Guided Meditation and Scripts • Meditation or
Hypnosis? • Transcendental Meditation • What’s Your Type? • Meditation
and Healing • What the Traditions Teach
21 Mind and Beyond
Meditation and Sleep • Daydreaming • Wishing • Potential Dangers • The
Importance of Exercise and Diet • Meditation Attitudes • Meditating on
Yourself
Appendix A: Yoga and Meditation Magazines
Appendix B: Useful Website
For Oscar
Acknowledgments
The authors would like to thank Greenbough House of Prayer, The
Monastery of the Holy Spirit, The Monastery of the Glorious Ascension,
Himalayan Academy, International Sivananda Yoga Vedanta Centers,
Dharma Pravartaka Acharya, Vamadeva Shastri, the University of South
Carolina Aiken, and the Augusta Hindu Temple Society for their support
and inspiration.
Disclaimer: This publication is designed to provide accurate and
authoritative information with regard to the subject matter covered. It is
sold with the understanding that the publisher is not engaged in rendering
legal, accounting or other professional advice. If legal advice or other
expert assistance is required, the services of a competent professional
person should be sought.
This book is intended as general information only, and should not be
used to diagnose or treat any health condition. In light of the complex,
individual and specific nature of health problems, this book is not intended
to replace professional medical advice. The ideas, procedures and
suggestions in this book are intended to supplement, not replace, the advice
of a trained medical professional. Consult your doctor before adopting any
of the suggestions in this book, as well as about any condition that may
require diagnosis or medical attention. The authors and publisher disclaim
any liability arising directly or indirectly from the use of this book.
Many of the names used by manufacturers and sellers to distinguish their
products are claimed as trademarks. Where those designations appear in
this book and F&W Media International was aware of a trademark claim,
the names have been printed with initial capital letters
Top Ten Reasons to Begin Meditating Today
1. Because you are envious of the happy expression on your
dog’s face.
2. Because life doesn’t come with a reset button.
3. Because you want to want to get out of bed in the morning.
4. Because coffee isn’t cutting it anymore.
5. Because they don’t make industrial-strength vitamins.
6. Because you have always secretly wanted to buy a nature-
sounds CD.
7. Because your boss will not, apparently, be hiring an assistant
for you.
8. Because you owe it to yourself.
9. Because today is the first day of the rest of your life.
10.Because you’re human.