How to Meditate - an Introduction
The discipline is described below:
- Choose a quiet place and time where you will not be disturbed.
- Sit down.
- Sit still and upright, comfortable and alert, with your back straight.
- Close your eyes lightly.
- Breathe calmly and regularly.
- Silently, interiorly, begin to say a single word.
- We recommend the prayer-phrase maranatha.
- Recite it as four syllables of equal length: ma-ra-na-tha.
- Listen to it as you say it, gently but continuously.
- Do not think or imagine anything - spiritual or otherwise.
- If thoughts and images come, these are distractions at the time of meditation: keep returning to simply saying the word.
- Meditate each morning and evening for between twenty and thirty minutes.
- Meditation while the computer is whirring is not normally the best thing, but it may help to train you to ignore distractions. Clicking this link will open an online meditation timer in a new browser window. Have a go.
Context
By studying the works of John Cassian, John Main came to realise that meditation was a common practice amongst christians going right back to the times of the Desert Fathers. Moreover, the type of meditation they engaged in was not dissimilar from some of that practiced by other faiths such as Buddhism and Hinduism. It involved the silent repetition of a single word or phrase (the mantra).
In our tradition, the focus on the mantra continues throughout the period of meditation, even if a tranquil stage is reached.
Many groups and individuals start off with a prayer and piece of spiritual music that fades into silence. At the end of the period of meditation the music fades back in, and often a further prayer is said to complete the practice.
Timed meditation CDs and tapes are available from the London Centre - contact details are at the foot of this page
Some people choose to light a candle or place a cross in a prominant location during the meditation, as a mark of the presence of the Holy Spirit. This is completely optional, and in any case, no visual focus should be placed on such an icon during meditation.
Reflection
At the end of your meditation, you may be tempted to evaluate how well it went - Don't! Even after year's of practice, established meditators will tell you that they too still suffer distractions. This is perfectly normal.
If you go to an event in which you meditate in the morning and then again later in the afternoon, it is highly likely that the two experiences will be quite different. This is Okay!
Remember
- We are not looking to judge how good we are at meditation
- We are not searching for an experience of some kind
- We are not looking for results
- We are just trying to be faithful to the discipline
- Any results are likely to emerge over a long period of time
Meditation and Other Forms of Prayer
WCCM fully recognise that Christian meditation is far from the only way to pray! Practitioners will also engage in many other forms of prayer: vocal, liturgical, intercessory, charismatic, ignation spiritual exercises, etc. However, many stress that since they started the practice it has deepened other areas of their prayer life.
Is Meditation for You?
Meditation is simple, but it is not easy. Some people take to it quickly, while others find that the distractions so great they feel they cannot make progress with it. Of the latter group some sadly give up, but those that persist and overcome their barriers often gradually grow into the practice as it becomes increasingly meaningful for them. There is no straightforward answer to the question - you will need to make the judgment yourself!
Updated: 21-04-2010