Meditation

It is important to understand that meditation incorporates a wide range of disciplines, all with healthy results. Each type of meditation is beneficial to practice. Jeanne Ball, a writer for the David Lynch Foundation, outlines three major types of meditation and gives a brief explanation of the benefits.  

Controlled focus: Classic examples of concentration or controlled focus are found in the revered traditions of Zen, Tibetan Buddhism, Qiqong, Yoga, Christianity, and Vedanta, though many methods involve attempts to control or direct the mind. Attention is focused on an object of meditation–such as one’s breath, an idea or image, or an emotion. Brain waves recorded during these practices are typically in the gamma frequency (20-50 Hz), seen whenever you concentrate or during “active” cognitive processing.²

Open monitoring: These mindfulness type practices, common in Vipassana and Zazen, involve watching or actively paying attention to experiences–without judging, reacting, or holding on. Open monitoring gives rise to frontal theta (4-8 Hz), an EEG pattern commonly seen during memory tasks or reflection on mental concepts.³

Automatic self-transcending: This category describes practices designed to go beyond their own mental activity–enabling the mind to spontaneously transcend the process of meditation itself. Whereas concentration and open monitoring require degrees of effort or directed focus to sustain the activity of meditation, this approach is effortless because there is no attempt to direct attention–no controlled cognitive processing. The EEG pattern of this category is frontal alpha coherence, associated with a distinct state of relaxed inner wakefulness.^4,5 

Immediately one would ask, Which meditation is right for me?  We would encourage that you find a meditation practice and teacher that you are comfortable with. Our recommendation is that you do an Automatic Self Transcending meditation, which is a form of mantra meditation. The meditation should be done twice a day.

 There are several mantra meditations that produce the desired results. Most of the research on the physiological benefits of mantra meditation has been done in conjunction with or under the sponsorship of the TM (Transcendental Meditation) organization. These techniques are taught through individualized instruction and are intended to give maximum results to the practitioner. A brief summary of the benefits include increased alertness, increased IQ and mental clarity, reduced stress, reduced cholesterol, reduced incidence of coronary heart disease, increased creativity, increased workplace performance, and significant sociological benefits of reduction in crime and increased peace. ⁶

Practitioners of mantra meditation techniques describe the above measured benefits as easy to achieve, because the techniques are effortless in their practice.  Patanjali’s Yoga Sutras states in the second sutra, “Yoga is the complete settling of the activity of the mind.” A mantra meditation technique takes the mind effortlessly to that state of “complete settling of the mind.”

Sleeping, Dreaming, and Waking are the three states of consciousness that our bodies cycle through daily. Beginning a mantra meditation practice introduces us to a new state of consciousness. This state has a physiological correlation now known as “Restful Alertness,” a fourth major state of consciousness. ⁷

 

If you are unable to learn a mantra meditation from a qualified teacher, then the So Hum meditation described below will settle the mind and take it to the state of “pure awareness.” 

So Hum Meditation:

1.       Sit comfortably where you will not be disturbed, and softly close your eyes.

2.       For a few minutes, simply observe the inflow and outflow of your breath.

3.       Now, take a slow deep breath through the nose while thinking the word So.

4.       Exhale slowly through the nose while thinking the word HUM.

5.       Allow your breathing to flow easily, silently repeating, So… Hum… with each inflow and outflow of breath.

6.       Whenever your attention drifts to thoughts in your mind, sounds in your environment, or sensations in your body, gently return to your breath, silently repeating, So… Hum.

7.       Continue this process for 15 or 30 minutes, with an attitude of effortlessness and simplicity.

8.       When the time is up, sit with your eyes closed for a couple of minutes before resuming your daily activity. ⁸

 

Experiences during meditation will fall into four categories: (1) Repeating the mantra, (2) having thoughts, (3) falling asleep, or (4) experiencing pure awareness. Keep these guidelines in mind.

A.      Repeat the mantra easily and effortlessly. It may change, become vague, or follow a certain rhythm. Just let it go and experience any changes innocently.

B.      If you notice that your attention has drifted away from the mantra to thoughts, sensations in the body, or noise in the environment, gently bring your awareness back to the mantra.

C.      If you fall asleep, it is OK. The body will naturally take the rest it needs. When you notice that you have been asleep, just return to the mantra. If your meditation time is up, spend a few minutes repeating the mantra before stopping and coming out of meditation.

D.      If you notice that there has been some time without thoughts or the mantra, yet you were aware, that is called “slipping into the gap,” or pure awareness. The experience of the mind settling down to a state of no activity yet has awareness is a transcendent experience of the peace within. As the experience grows, you will notice that this quiet witness begins to become part of your everyday awareness.

Meditation is not for tuning out; it is for tuning in. It is not for getting away from it all; it is for getting in touch with it all. You will find that the value of meditation is not found specifically in meditation but in a more enjoyable and fulfilling life. We encourage you to begin a regular meditation practice and begin the process of experiencing your true self, which is kind, compassionate, lighthearted, understanding, creative, brilliant, calm, and focused.

We would encourage firefighters interested in beginning an individualized mantra meditation to contact a local teacher or send an e-mail to Dennis Boyle at: Primordialsound1@aol.com

Meditation instruction is also on two DVDs by Claire Diab: “Breathe, Move, Meditate,” and “Yoga For Weight Loss,” available at: www.clairediab.com.