#53 - Meditation

You gain a lot of experience through techniques from this month, now it's time of the final step. Quiet meditation.

It's one of the most important practices. You can really meditate, only in silence. Other techniques are merely a preparation.

There are two styles I experienced. One is called ZAZEN and the other is called VIPASSANA.

Quiet meditation is a magical experience. It will let you synchronise conscious with unconscious. It's like updating software (from the server) on your device. You will learn to really listen, and it will let you be able to align with the perfect moment and perfect time. Life will just flow naturally without any hustle.

It's one of the great therapeutic tools, as you can discover deeply rooted mind programs. It gets interesting the more you practice with yourself, at first you transform programs that are on the surface. So with "time" it's more challenging to find things that you can actively work on. That's why silent meditation is the key to purify deeper-rooted programs as it requires more subtle work.

It's more an inner process that will be deepened with each meditation session.

PS. If you decide to visit a traditional meditation centre (often fully based on donations), you might experience a different approach to complete the session which might include chanting, walking meditation, and other elements.

A zazen is a form of seated meditation. Zen is known as the "meditation school" of Buddhism. Zazen is the study of the self and its unity.

Gautama Buddha (popularly known as the Buddha), sat in meditation to realise his enlightenment, and for 2500 years this meditation tradition has been passed down to us from generation to generation.

If it comes to any form of meditation consistency and inner longing, it's required to actually experience what path has to offer.

Generally, I love its simplicity and practicality. Try it out yourself and you will find out how difficult it might be to simply just sit in stillness. It's very different from the nature of this world which is about constant movement.

This form of meditation is interesting as it requires keeping your eyes open during the session.

This path focuses greatly on the so-called zazen posture. You will experience that body, mind, breath is one inseparable reality. The key is to establish a rooted, awake, and relaxed posture. Because this oneness posture directly affects our state of mind and the way we breathe.

Ultimately we want to be able to open our body enough to sit in a Full-Lotus position, where if correctly cultivated, it's difficult to fall asleep. Traditionally is thought to sit on the floor, my guess is due to Eastern habits. If you practice for some time you will find out that it offers great stability, and you will be able to align your body in a perfect shape.

Let's discover the available options:

Start from the most comfortable and least demanding position, and with time shift to more advanced until you will reach Full-lotus position.

There is a variety of different sitting positions, depending greatly on your flexibility.

• Burmese Position - is one of the least flexible demanding positions. The legs are crossed and both feet rest flat on the floor. Ultimately knees should rest on the floor, but it requires some flexibility to get there. Sit on the form of the zafu pillow, shifting your body forward a little bit. The top of your head pushes upward to the ceiling, so your spine is straight. Make sure to not create too much tension. The spine is erected, but relaxed. With the buttocks up on the zafu and your stomach pushing out a little, there may be a slight curve in the lower region of the back. It takes very little effort to keep the body upright.

• Half-Lotus Position - is a more demanding pose, but with practice, you will get there. The left foot is placed up onto the right thigh and the right leg is tucked under. While choosing this pose, be aware that it's slightly asymmetrical and the upper body needs to compensate in order to keep straight. To advance into full lotus, you can make a habit of changing the leg which is placed up.

• Full-Lotus Position - the ultimate meditation posture. You can notice the most of the meditative sculptures sit this way. Stable, but demanding posture, and requires great flexibility especially in the hips. Each foot is placed upon the opposite thigh. It takes time to get to this pose, so start practicing other ones and with time gradually shift.

• Seiza Position - quite comfortable especially when using a traditional pillow or a bench. As an alteration you can sit, also without any support, kneeling with the buttocks resting on the upturned feet which form an anatomical cushion.

• Chair Position - for most of westerners might be the starting point in the meditation journey and it's completely fine. Remember to keep your feet flat on the floor. Choose a very simple chair that will create a healthy straight alignment. Rather sit on the edge, as you might find yourself hinging, or it will be easier for you to fall asleep.

General position alignment:

The chin is slightly tucked in so that your neck is an extension of your spine, and your nose is centred in line with the navel and you’re not leaning forward or backward. Work towards letting your muscles be soft, so there’s little or no tension in the body. The back is straight and centred.

• Sit in a meditative position, back straight and centred.

• Allow the diaphragm to move freely and the mind to settle down.

• Breath in a relaxed manner, natural, not controlled breath, which feels mostly effortless.

• Inhale through the nose and allow your mouth to be gently closed (if needed you can breathe through the mouth).

• The tongue is pressed lightly against the upper palate, behind your front teeth

• Eyes are open and lowered, with gaze resting on the ground about 60 - 120 cm in front of you.

• Don't stress on focusing on your vision, instead bring awareness to natural breathing.

• If your mind starts to wander around, bring back awareness to your breath.

• Bring awareness to the proper sitting position.

• The hands are folded in the simple mudra (look at the photo three pages before). The dominant hand is held palm up holding your other hand, also palm up, so that the knuckles of both hands overlap. If you’re right-handed, your right hand is holding the left hand; if you’re left-handed, your left hand is holding the right hand. The thumbs are lightly touching, thus the hands form an oval, which can rest on the upturned soles of your feet if you’re sitting full lotus. This mudra will help you bring attention inward.

• Direct attention to the breath. Observe the simple sensation of breathing.

• When your mind begins to wander - clearly notice the thought, and let it go. Come back to breathe awareness. Each time you return to breathe you are developing mindfulness aspect. It's important to emphasize, that you neither suppress thoughts and emotions nor get entangled in them.

Be patient as it requires practice. Let go of expectations and goals, and experience the world as it actually is.

One of the most ancient forms of meditation which focuses on mindfulness of breathing and thoughts, feeling, and actions. Vipassana means seeing things the way they are.

Simple in its nature, one of the most difficult practices for a busy mind, and for many - one of the most significant experiences on the path.

There are meditation centres, which can help facilitate you, but you can do it even in your home. Participants of the traditional vipassana course stay silent for 10 days. They do not utter a word (unless there is an emergency); make no unnecessary movement, and commit to spending 10 to 12 hours a day meditating between 5 a.m. and 8 p.m. (with breaks in between). Whole 10 days of mindfulness.

The fundamental premise of Vipassana meditation is acceptance. It teaches us to see and accept things as they are, instead of how we want them to be. Vipassana trains practitioners to focus the mind on observing the most subtle physical sensations. It is believed that these sensations are the root cause and the trigger of our thoughts and emotional reactions. By recognising these sensations at their conception, instead of letting them develop and take over us, we can change our thought patterns to minimise suffering and lead a more joyful life.

• Find a quiet place with no distractions.

• Sit in a meditation position.

• Close your eyes and breath naturally. Focus on effortless breathing.

• Be mindful of each inhalation and exhalation.

• When thoughts, feelings or sensations arise, effortlessly bring your attention back to the natural breathing.

The basic idea is simple. Every time your mind begins to shift its focus away from your breath and you get lost in thought, you simply — and gently — bring your attention back to your breath. And then you repeat this again and again until your meditation timer rings. It’s important to stay still during the practice.

Aim for at least 15 minutes a day, but don't think about the time.

You might raise the question, "Which one should I focus on? Which one is better?"

Try both of them for some period of time, and feel which one is naturally closer to you.

Externally you can take on studies of different philosophies and religions. It's an interesting journey to find out how much they all have in common, as well as to decipher universal symbolism. It's all that can boost the process of transformation. Remember about Pareto - 20 % of studies, 80% of practice.

I am not suggesting you study only western philosophies. Study them all. Expand your perspective, self-investigate truth.

Did you know that there is even meditation in the Christian spirit?

Like with everything Kaizen comes pretty handy. Start with only 15 min once or twice per day. Or you can test out your limit, where you will reach the point of resilience, and start 80% of it.

Connect Dopamine Detox with a long day of meditation. Most likely there are spiritual places in your city. I was always welcomed there.