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Thursday, December 18, 2014

What Is Meditation and How To Do It ?



Apa Itu Meditasi ?

Meditation is commonly described as a training of mental attention that awakens us beyond the conditioned mind and habitual thinking, and reveals the nature of reality. In this guide, the process and the fruit of meditation practice is understood as Natural Presence. Presence is a mindful, clear recognition of what is happening—here, now—and the open, allowing space that includes all experience. There are many supportive strategies (called “skillful means”) that create a conducive atmosphere for the deepening of presence. The art of practice is employing these strategies with curiosity, kindness and a light touch. The wisdom of practice is remembering that Natural Presence is always and already here. It is the loving awareness that is our essence.

Memulai Praktek Meditasi

Attitude is everything. While there are many meditative strategies, what makes the difference in terms of spiritual awakening is your quality of earnestness, or sincerity. Rather than adding another “should” to your list, choose to practice because you care about connecting with your innate capacity for love, clarity and inner peace. Let this sincerity be the atmosphere that nurtures whatever form your practice takes.

A primary aspect of attitude is unconditional friendliness toward the whole meditative process. When we are friendly towards another person, there is a quality of acceptance. Yet we often enter meditation with some idea of the kind of inner experience we should be having and judgment about not “doing it right.” Truly- there is no “right” meditation and striving to get it right reinforces the sense of an imperfect, striving self. Rather, give permission for the meditation experience to be whatever it is. Trust that if you are sincere in your intention toward being awake and openhearted, that in time your practice will carry you home to a sense of wholeness and freedom.

Friendliness also includes an interest in what arises- be it pleasant sensations or fear, peacefulness or confusion. And the heart expression of friendliness is kindness — regarding the life within and around us with care. It helps to have a regular time and space for cultivating a meditation practice.

Setting Time - Morning is often preferred because the mind may be calmer than it is later in the day. However, the best time is the time that you can realistically commit to on a regular basis. Some people  choose to do two or more short sits, perhaps one at the beginning and one at the end of the day.

Deciding in advance the duration of your sit will help support your practice. For many, the chosen time is between 15-45 minutes. If you sit each day, you may experience noticeable benefits (e.g., less reactivity, more calm) and be able to increase your sitting time.

Finding Space - If possible, dedicate a space exclusively to your daily sitting. Choose a relatively protected and quiet space where you can leave your cushion (or chair) so that it is always there to return to. You may want to create an altar with a candle, inspiring photos, statues, flowers, stones, shells and/or whatever  arouses a sense of beauty, wonder and the sacred. These are not necessary, but are beneficial if they help create a mood and remind you of what you love.

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