Physical postures
Different spiritual traditions, and different teachers within those traditions, prescribe or suggest different physical postures for meditation. Most famous are the several cross-legged postures, including the so-called Lotus Position. For example, the Dalai Lama recommends the Seven Points of Vairocana in which
• the legs are crossed in either the Lotus Positon (here called the vajra position) or the other way, "Indian" or "tailor" fashion (here called the bodhisattva position)
• the eyes are kept open (thus affirming the world)
• the back is kept straight (like "an arrow" or "a stack of coins")
• the shoulders are kept even and relaxed
• the gaze is kept at a medium level — too low and one becomes drowsy; too high and one becomes restless
• the mouth is kept slightly open
• the tongue touches the roof of the mouth
Many meditative traditions teach that the spine should be kept "straight" (i.e. that the meditator should not slouch). Often this is explained as a way of encouraging the circulation of what we might call "spiritual energy," the "vital breath", or the "life force" (Sanskrit pranha , Chinese qi , Latin spiritus ).
In some traditions the meditator may sit on a Western chair, flat-footed (as in New Thought); sit on a stool (as in Orthodox Christianity); or walk in mindfulness (as in Theravada Buddhism).
Various hand-gestures or mudras may be prescribed. These generally carry theological meaning. For example, a common Buddhist hand-position is with the right hand resting atop the left (like the Buddha's begging bowl), with the thumbs touching.
Quiet is often held to be desirable, and some people use repetitive activities such as deep breathing, humming or chanting to help induce a meditative state. The Tibetan tradition described above is probably in the minority for recommending that the eyes remain open; many forms assume that the eyes will be closed.
Often such details are shared by more than one religion, even in cases where mutual influence seems unlikely. One example would be "navel-gazing," which is apparently attested within Eastern Orthodoxy as well as Chinese qigong practice. Another would be the practice of focusing on the breath, which is found in Orthodox Christianity, Sufism, and numerous Indic traditions.
Sitting cross-legged (or upon one's knees) for extended periods or when one is not sufficiently limber, can result in a range of ergonomic complaints called "meditator's knee".
requency and duration
These vary so much that it is difficult to venture any general comments. On one extreme there exist monks and nuns whose whole lives are ordered around meditation; on the other hand, one-minute meditations are not out of the question.
Twenty or thirty minutes is probably a typical duration. Experienced meditators often find their sessions growing in length of their own accord. Observing the advice and instructions of one's spiritual teacher is generally held to be most beneficial.
Many traditions stress regular practice. Accordingly, many meditators experience guilt or frustration upon failing to do so. Possible responses range from perseverence to acceptance.
Purposes and effects of meditation
The purposes for which people meditate vary almost as widely as practices. Meditation may serve simply as a means of relaxation from a busy daily routine; as a technique for cultivating mental discipline; or as a means of gaining insight into the nature of reality, or of communing with one's God. Many report improved concentration, awareness, self-discipline and equanimity through meditation.
Many authorities avoid emphasizing the effects of meditation — sometimes out of modesty, sometimes for fear that the expectation of results might interfere with one's meditation. For theists, the effects of meditation are considered a gift of God, and not something that is "achieved" by the meditator.
At the same time, many effects (or perhaps side-effects) have been experienced during, or claimed for, various types of meditation. These include:
• Greater faith in, or understanding of, one's religion
• An increase in patience, compassion, and other virtues
• Feelings of calm or peace, and/or moments of great joy
• Consciousness of sin, temptation, and remorse
• Sensitivity to certain forms of lighting, such as fluorescent lights or computer screens
• Surfacing of buried memories, possibly including memories of previous lives
• Experience of spiritual phenomena such as kundalini, extra-sensory perception, or visions of deities, saints, demons, etc.
• "Miraculous" abilities such as levitation (cf. yogic flying)
• Psychotic episodes (see medical section below)
Some traditions acknowledge that many types of experiences and effects are possible, but instruct the meditator to keep in mind the spiritual purpose of the meditation, and not be distracted by lesser concerns. For example, Mahayana Buddhists are urged to meditate for the sake of "full and perfect enlightenment for all sentient beings" (the bodhisattva vow).
The practice of loving-kindness, or the Metta meditation
The Pali word ' Metta' is commonly translated in English as ' loving-kindness.' Metta signifies friendship and non-violence as well as "a strong wish for the happiness of others." Though it refers to many seemingly disparate ideas, Metta is in fact a very specific form of love -- a caring for another independent of all self-interest -- and thus is likened to one's love for one's child or parent. Understandably, this energy is often difficult to describe with words; however, in the practice of Metta meditation, one recites specific words and phrases in order to evoke this "boundless warm-hearted feeling." The strength of this feeling is not limited to or by family, religion, or social class. Indeed, Metta is a tool that permits one's generosity and kindness to be applied to all beings and, as a consequence, one finds true happiness in another person's happiness, no matter who the individual is.
The Metta Meditation is attributed as words of the Buddha. "Wishing: In gladness and in safety, May all beings be at ease. Whatever living beings there may be; Whether they are weak or strong, omitting none, The great or the mighty, medium, short or small, The seen and the unseen, Those living near and far away, Those born and to-be-born, May all beings be at ease!
Let none deceive another, Or despise any being in any state. Let none through anger or ill-will Wish harm upon another. Even as a mother protects with her life Her child, her only child, So with a boundless heart Should one cherish all living beings: Radiating kindness over the entire world Spreading upwards to the skies, And downwards to the depths; Outwards and unbounded, Freed from hatred and ill-will. Whether standing or walking, seated or lying down Free from drowsiness, One should sustain this recollection. This is said to be the sublime abiding."
For the novice meditator:
Personal reflections on the practice of mindfulness meditation as a path to the Spiritual
Psychology and spirituality A good site to learn more about integrating psychology and spirituality for the relief of personal suffering.
Words from the Dalai Lama
