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01_777749 ffirs.qxp 12/16/05 3:26 PM Page i Meditation FOR DUMmIES ‰ 2 ND EDITION 01_777749 ffirs.qxp 12/16/05 3:26 PM Page ii 01_777749 ffirs.qxp 12/16/05 3:26 PM Page iii Meditation FOR DUMmIES ‰ 2 ND EDITION by Stephan Bodian Foreword by Dean Ornish,MD Author of Dr.Dean Ornish’s Program for Reversing Heart Disease 01_777749 ffirs.qxp 12/16/05 3:26 PM Page iv Meditation For Dummies®, 2nd Edition Published by Wiley Publishing, Inc. 111 River St. Hoboken, NJ 07030-5774 www.wiley.com Copyright © 2006 by Wiley Publishing, Inc., Indianapolis, Indiana Published simultaneously in Canada No part of this publication may be reproduced, stored in a retrieval system, or transmitted in any form or by any means, electronic, mechanical, photocopying, recording, scanning, or otherwise, except as permitted under Sections 107 or 108 of the 1976 United States Copyright Act, without either the prior written permission of the Publisher, or authorization through payment of the appropriate per-copy fee to the Copyright Clearance Center, 222 Rosewood Drive, Danvers, MA 01923, 978-750-8400, fax 978-646-8600. Requests to the Publisher for permission should be addressed to the Legal Department, Wiley Publishing, Inc., 10475 Crosspoint Blvd., Indianapolis, IN 46256, 317-572-3447, fax 317-572-4355, or online at http://www.wiley.com/go/permissions. Trademarks:Wiley, the Wiley Publishing logo, For Dummies, the Dummies Man logo, A Reference for the Rest of Us!, The Dummies Way, Dummies Daily, The Fun and Easy Way, Dummies.com and related trade dress are trademarks or registered trademarks of John Wiley & Sons, Inc. and/or its affiliates in the United States and other countries, and may not be used without written permission. All other trademarks are the property of their respective owners. Wiley Publishing, Inc., is not associated with any product or vendor mentioned in this book. LIMIT OF LIABILITY/DISCLAIMER OF WARRANTY: THE PUBLISHER AND THE AUTHOR MAKE NO REP- RESENTATIONS OR WARRANTIES WITH RESPECT TO THE ACCURACY OR COMPLETENESS OF THE CON- TENTS OF THIS WORK AND SPECIFICALLY DISCLAIM ALL WARRANTIES, INCLUDING WITHOUT LIMITATION WARRANTIES OF FITNESS FOR A PARTICULAR PURPOSE. NO WARRANTY MAY BE CRE- ATED OR EXTENDED BY SALES OR PROMOTIONAL MATERIALS. THE ADVICE AND STRATEGIES CON- TAINED HEREIN MAY NOT BE SUITABLE FOR EVERY SITUATION. THIS WORK IS SOLD WITH THE UNDERSTANDING THAT THE PUBLISHER IS NOT ENGAGED IN RENDERING LEGAL, ACCOUNTING, OR OTHER PROFESSIONAL SERVICES. IF PROFESSIONAL ASSISTANCE IS REQUIRED, THE SERVICES OF A COMPETENT PROFESSIONAL PERSON SHOULD BE SOUGHT. NEITHER THE PUBLISHER NOR THE AUTHOR SHALL BE LIABLE FOR DAMAGES ARISING HEREFROM. 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Library of Congress Control Number: 2005936645 ISBN-13: 978-0-471-77774-8 ISBN-10: 0-471-77774-9 Manufactured in the United States of America 10 9 8 7 6 5 4 3 2 1 2O/RR/QR/QW/IN 01_777749 ffirs.qxp 12/16/05 3:26 PM Page v About the Author Stephan Bodianhas been practicing and teaching meditation for more than 30 years. His workshops on meditation and self-realization are offered through Omega Institute and other learning centers, and his articles on meditation and related themes appear regularly in national magazines. When he’s not writing or teaching, Stephan practices an approach to counseling and coaching that guides clients in using meditative techniques for inner explo- ration and healing. A licensed psychotherapist, he’s available for phone con- sultations worldwide through his Web site, www.stephanbodian.org. Stephan first became interested in meditation in high school when he came across the word Zenin a novel by Beat writer Jack Kerouac. After studying Asian philosophy at Columbia University and doing graduate work at Stanford, he took a leave of absence and went off to a Zen monastery in the mountains near Big Sur, California, where he shaved his head and spent long hours following his breath. Ordained a monk in 1974, he eventually became director of training at the Zen Center of Los Angeles and resident teacher at a small Zen center in San Diego before putting aside his robes in 1982 to pursue a master’s degree in psychology — and a more ordinary life. From 1984 to 1994 he was editor-in-chief of Yoga Journal,an award-winning magazine devoted to yoga, meditation, and holistic health. His books include Timeless Visions, Healing Voices,a collection of interviews of prominent visionaries and healers; Living Yoga (with Georg Feuerstein), an anthology of articles from Yoga Journal;and Buddhism For Dummies(with Jon Landaw), a comprehensive, user-friendly introduction to one of the world’s great spiritual traditions. For more information on Stephan’s workshops, retreats, and phone counseling and coaching services, visit his Web site (www.stephanbodian.org). 01_777749 ffirs.qxp 12/16/05 3:26 PM Page vi Dedication This book is dedicated to the great meditation masters and teachers in every culture and age, who continue to show us the way through their wise and compassionate example; and to you, dear reader: May the practice of meditation bring you the peace, health, and happiness you seek! 01_777749 ffirs.qxp 12/16/05 3:26 PM Page vi Dedication This book is dedicated to the great meditation masters and teachers in every culture and age, who continue to show us the way through their wise and compassionate example; and to you, dear reader: May the practice of meditation bring you the peace, health, and happiness you seek! 01_777749 ffirs.qxp 12/16/05 3:26 PM Page vii Author’s Acknowledgments I’d like to express my appreciation to the colleagues, teachers, and friends who contributed to the creation of this book: my agent, Carol Susan Roth, for sending the project my way; my Acquisitions Editor for the first edition, Tammerly Booth, whose enthusiasm for the project never flagged; my Project Editor for the first edition, Melba Hopper, keen-eyed yet always diplomatic; Mikal Belicove, my Acquisitions Editor for the second edition, for agreeing that the book would indeed be enriched by an instructional CD; the other people who helped make the second edition possible, especially Acqusitions Editor Mike Lewis, Project Editor Elizabeth Kuball, and Technical Editor Anna Douglas. I’d like to offer my special thanks to: Dean Ornish, M.D., whose pioneering research has helped to change the face of modern medicine, for so graciously providing the foreword; technical advisor Eleanor Criswell, Ed.D., professor of psychology at Sonoma State University, who has generously supported and critiqued my work over the years; Rick Shiner, old friend and recording engi- neer extraordinaire, for producing the CD; Doug and Sandy McMaster, whose heartful music (with the sounds of Hawaii’s Hanalei Bay in the background) make my words so much more enjoyable to hear. I’ve had the inestimable good fortune to study with some great meditation teachers, without whom this book would never have been written. Any wisdom that shines through these pages has been kindled by their patient instruction. Deep bows especially to Shunryu Suzuki Roshi and Kobun Chino Otogawa Roshi; to Chogyam Trungpa Rinpoche and Drubwang Tsoknyi Rinpoche; to my beloved “root teacher,” Jean Klein, who pointed directly to the heart of meditation; and to Adyashanti, through whose loving words and lucid presence the Buddha finally awakened to himself! I would also like to thank the other Western writers and teachers whose work has inspired and informed my own: Joan Borysenko, Pema Chodron, Jon Kabat-Zinn, Jack Kornfield, Joel Levey, Stephen Levine, Byron Katie Rolle, and Suzanne Segal. On a day-to-day level, I relied on the love and support of my friends and family. Barbara Green listened lovingly, helped ease my worried mind, and provided indispensable material comfort; Katie Darling buoyed my spirits when they sagged; my Thursday morning group (heart friends all) offered spiritual and emotional sustenance; Caroline Palden Alioto gave friendshp and wise counsel; and John Prendergast (who encouraged me to do the book when I had my doubts) and old Zen buddy Roy Wiskar read portions of the manuscript and provided useful and supportive feedback. Thank you, thank you, to each and every one! 01_777749 ffirs.qxp 12/16/05 3:26 PM Page viii Publisher’s Acknowledgments We’re proud of this book; please send us your comments through our Dummies online registration form located at www.dummies.com/register/. Some of the people who helped bring this book to market include the following: Acquisitions, Editorial, and Composition Services Media Development Project Coordinator:Jennifer Theriot Project Editor: Elizabeth Kuball Layout and Graphics: Carl Byers, Andrea Dahl, (Previous Edition: Melba D. Hopper) Denny Hager, Joyce Haughey, Barbara Moore, Lynsey Osborn, Acquisitions Editor: Mike Lewis Melanee Prendergast, Heather Ryan Editorial Program Coordinator: Hanna K. Scott Illustrator:Pam Tanzey Technical Editor: Anna Douglas Proofreaders: Leeann Harney, Jessica Kramer, Media Project Supervisor: Laura Moss Christine Pingleton Media Development Specialist: Kit Malone Indexer: TECHBOOKS Production Services Editorial Manager: Michelle Hacker Special Help: Doug McMaster, Sandy McMaster, Editorial Supervisor and Reprint Editor: Rick Shiner Carmen Krikorian Media Development Manager:Laura VanWinkle Editorial Assistants: Nadine Bell, Erin Calligan, David Lutton Cover Photos: © Javier Pierini/Digital Vision/ Getty Images Music:© 2001 Doug and Sandy McMaster (www.feelbettermusic.com) from their CD In a Land Called Hanalei Cartoons: Rich Tennant (www.the5thwave.com) Publishing and Editorial for Consumer Dummies Diane Graves Steele, Vice President and Publisher, Consumer Dummies Joyce Pepple, Acquisitions Director, Consumer Dummies Kristin A. Cocks, Product Development Director, Consumer Dummies Michael Spring, Vice President and Publisher, Travel Kelly Regan,Editorial Director, Travel Publishing for Technology Dummies Andy Cummings,Vice President and Publisher, Dummies Technology/General User Composition Services Gerry Fahey,Vice President of Production Services Debbie Stailey,Director of Composition Services