Raising Our Consciousness through Meditation

Raising Our Consciousness through Meditation

by Mary Mageau

The topic of meditation and the great benefits it offers has now moved firmly into the mainstream. If you don't already meditate and your interest in meditation continues to grow, you may also be wondering just how to begin its practice. This article will feature brief lessons, explanations, tips and techniques on taking the first steps into your personal meditation practice to make its blessings your own.

One of meditation's great gifts results in re-balancing the two hemispheres
of our brain, each of which has distinctly different functions. Our left
brain hemisphere holds the seat of discursive thinking, planning, organizing
and analysing. Its busy (masculine) active state is called 'beta' and in it
our electromagnetic brain waves fire at 14 to 30 cycles per second. Our
right brain hemisphere (feminine) functions are more intuitive, reflective,
creative and are concerned with being rather than doing. These 'alpha' brain
wave patterns fire more slowly - between 7 and 14 cps. In this state we are
mentally receptive to the present moment rather than the past and future
modes of beta. In an alpha state we also experience a non-judgemental frame
of mind.

It has been tested and proven that when meditators reach an alpha brain wave
state their two brain hemispheres adopt a single, coherent electromagnetic
wave firing pattern. This indicates that both sides of the brain are working
together in a balanced and synchronous manner. Whole brain functioning also
produces neuro-chemicals called endorphins. These create feelings of well
being, produce anti-ageing hormones and cause free radicals to move through
the body seeking out and destroying harmful disease and cancer producing
cells. By experiencing even short periods of whole brain functioning,
meditators will notice improved memory and concentration, stronger
intuition, enhanced creativity and inner peace.

Nadi Sudi: (alternate nostril breathing) is a simple exercise to enhance
balance. First sit quietly then take in a gentle breath. Close your right
nostril with your right thumb, pause briefly then exhale slowly through the
left nostril. Inhale through the left nostril, close it with your right
index finger, pause for a moment, open your right nostril and then exhale
through the right nostril. Continue by inhaling right, switch to the thumb
then exhale left, etc. Enjoy this Pranayama Yoga technique as you adopt it
for stress relief.

It's time now to begin learning how to meditate and a positive first step is
to select a quiet space where you won't be disturbed. If you are more
comfortable sitting on a chair, find one with a straight back and no side
arm rests. Sit on a cushion if the chair seat is unpadded with your spine
straight, your chin facing forward (not tilted up or down) and your feet
flat on the floor. Place your open hands palms up and resting on your
thighs. If you like to sit directly on the floor do so using a cushion or
meditation stool with your legs crossed in front. Meditation is a state in
which the body is deeply relaxed while the mind is alert and focused in the
present moment. I like to call this the body asleep - mind awake state. Yet
though the mind is at rest it is not drifting aimlessly from thought to
thought, in a state of reverie. Instead meditation aids us in developing the
habit of our being relaxed, yet focused and aware - the mental equivalent of
being physically fit and healthy. Your personal experience of total and deep
physical relaxation is always the first important step toward meditation.
The following brief exercise will relax you deeply and could also serve as
your introductory meditation.

A Body Scan Exercise: Sit comfortably and shake your body loose, releasing
any obvious tensions. Scan the body at your own speed taking several quiet
breaths in each region. Focus your awareness on your head, neck and
shoulders, arms, hands, torso, legs and feet. Notice how much tension is
held in the jaw and shoulders. Gently move these areas to release any
stiffness. As you scan your torso repeat the words, 'soft and loose' several
times. Feel yourself let go, knowing that your spine will hold you upright.
When you've finished visualize your body as being relaxed, healthy and pain
free. Sit quietly enjoying the sense of calm and well being. Scanning from
the head down is generally more calming in effect, while scanning from the
feet upward raises your energy and keeps you more alert. Whenever you decide
to end your meditation always take a few moments to leave this state slowly
and gently. Notice how your body feels, in comparison to the way you felt
just before you began your meditation. You should find yourself more deeply
relaxed and at peace.

Once you have moved into your quiet inner space and experienced a sense of
relaxation, the physical side of the meditation equation is complete.
However the mental side, one that requires us to remain focused and aware,
will take some practice. If you are a meditation beginner you will notice
how your busy thoughts begin to intrude, jumping back and forth, crying out
for your attention. Observe this chatter of the ego in a non-judgemental way
for a short time and notice that these thoughts are usually unrelated and
are very brief. They generally last only for the duration of an in-breath
or an out-breath. Next focus on your breathing by taking in a breath gently
through the nostrils, hold it briefly and then exhaling it. (It works best
if you use your nose for meditation breathing, unless the nose is blocked.)

Next hold your awareness on your breath and let successive breaths become
soft and regular. Observe your breathing and carry your awareness from the
in-breath, across the space before you exhale. If you can cross the space
between in and out-breaths you will probably not carry any chattering
thoughts along with you. If your thoughts continue to intrude keep them in
the background and let the breath become your focus. Maintain your
breathing, moving in a steady and gentle rhythm. Used in this way breathing
is a device to hold and focus the awareness of your mind during meditation.

A Simple Mini Meditation, Follow the Breath: Take slow gentle breaths in and
out. Feel the breath as it moves and follow it with your mind. Focus only on
your breath - nothing else. You can breathe and notice the breath at the
same time. Finish this meditation by moving into the still silence within.
Rest here without thinking. Just enjoy being.

You can also hold your awareness in the present by visualizing a peaceful
scene, a beautiful object or a much loved person. Try to sense as much
detail in the object's colours and textures while feeling the emotions the
object produces. Another technique to hold your awareness and dispel chatter
thoughts is to quietly repeat a mantra or affirmation. Mantras are sacred
words or syllables, usually in Sanskrit. Two of the most common are OM and
SOHAM. The latter can be linked to the breath, SO to the inbreath - HAM to
the outbreath. It translates as, 'I Am That' with That referring to our
conscious awareness. Affirmations are phrases or sentences repeated again
and again. As we are more suggestible when we reach an alpha state,
affirmations usually produce positive results. These are most powerful when
they begin with the words I AM. Create your own affirmations to reflect
problems you are encountering: I AM happy and at peace, I AM enjoying
financial abundance, I AM forgiving and compassionate. I AM successful in my
work and study. By using all three of the following techniques: breath
awareness, visualization and affirmation, you will remain focused, peaceful
and able to enjoy the beauty of your quiet space within.

A Light Body Visualization: See and feel your body slowly fill with light.
Breathe light into every cell as you feel and direct it. Visualize a column
of golden white light from the dimensions above, entering through the crown
of your head bathing your body with light. I AM healthy and loving. When you
entire body is filled with light visualize this radiating from your body in
all directions as far as the inner eye can see.

Merging Meditation Into Daily Life and Activity
Sitting with the eyes closed is a good way to begin the practice of
meditation as this method best allows one to control a wandering mind.
However this skill may also be practiced while walking or performing life's
day to day activities. Meditation in the midst of activity brings the whole
world and its experiences into your life and keeps you fully focused in the
present - alive and aware in each moment. Over time meditation during
activity will also produce significant inner transformation and
enlightenment, as it will give greater meaning to the simple outward
activities we all do. As an example, you could make any of the following
activities become a meditation.

1. When eating a meal, notice the smell, taste and colour of each bite
of food. Enjoy the dinner conversation and feel appreciation for Earth's
rich bounty.

2. When taking a bath or shower, enjoy the smell of the soap, the
warmth of the water and visualize the washing away of inner problems and
tensions.

3. When taking a walk, feel the air or wind moving across your face
while noticing the colours of passing trees and flowers.

Welcome meditation into the simple activities of your daily life. It needn't
always require a quiet room and twenty minutes stolen from the day. You can
also ground yourself and focus your awareness by experiencing the sensations
of each moment. Observe all these aspects of your daily life, both pleasant
and unpleasant, without judging them. While they may not all provide
enjoyable sensations, through meditation within activity, you will truly
begin to feel more deeply and fully alive. Frequently we may feel that we
are getting nowhere in our meditation in the midst of activity, whereas a
quiet period of withdrawl and sitting with the eyes closed, seemingly brings
greater and more instant results. It should never be a question of always
choosing one method over another. Strive instead to become skilled in the
practice of both.