What I find is that inner work can produce astounding "warps" of our reality, but without the proper focus on maintaining a healthy spiritual balance by developing the qualities of love and compassion, we become prone to our own base natures and fall farther and farther off the path of growth. For that reason, I have included this section on spiritual development. A few years after creating this website, I became fascinated by some of the buddhist teachings and traditions. It seems they have a well-defined path geared towards making that connection from your head to your heart. However, one doesn't need to be a Buddhist to unite the west with the east, one can merely use some of their techniques. One of the best ways to make the journey from the head to the heart is through meditation.

Are there different types of meditations?

There are many, many forms of meditations. They are all bridges to various dimensions. The visualization on my dreams page is one such form. In this area I am focusing on the forms taught by buddhism. Mainly, Metta and Vipassana meditation. Keep in mind, however, that anything done with awareness of the moment is a form of meditation.

How often should I practice?

Beginners shouldn't practice too much, in my opinion. Meditation has a way of opening one up and needs to be done under the proper supervision of a teacher. One can use the meditations I am printing to get a taste for the practice, but if one is to take up meditation daily and in hourly doses it is essential to have a teacher to turn to when experiences arise. There is some discussion whether a physical teacher is necessary or not. Use your own judgement. I will put information of different communities that offer meditation courses or retreats on my links page for the interested seeker. Thus, fifteen to twenty minutes to start is probably sufficient to understand how the mind struggles when it is asked to step aside for the moment. The idea is to begin to become aware of your own mental processes so you can better step out of them into compassion or a higher spiritual dimension when needed.

Vipassana Meditation

Vipassana Meditation focuses on calming the mind by focusing the attention on the breath.

Seat yourself comfortably. It doesn't have to be in a lotus position, but it should be in a pose that you can maintain with little effort for a period of time. Close your eyes and begin by focusing your attention on your breathing. Let it rise and fall into a steady rhythm. Watch the breath. Feel it going in. Feel it going out. When the mind begins to drift, gently note the distraction and bring the mind back to the breath. Focus all the attention on your breath. Feel the body relax as you go deeper and deeper into the breath. The mind will seek to lose itself, and may cause various discomforts in the body like itching, throbbing, cramps, pain. Note the distraction instead of reacting to it. Say what it is to yourself three times:"Itching, itching, itching." Then move the mind back to the breath. You can say to yourself "breathing in, breathing out." The idea is to note the thought without being caught up into it. One becomes aware of their thought patterns by watching our thoughts without being pulled into the story. The story is where the mind goes when it is not awake. It seems a simple practice, but stilling the mind can be a real challenge. It takes perseverance and patience.

Metta Meditation

Metta meditation focuses on opening the heart. It is good for people who tend to be critical thinkers and who struggle with Vipassana due to their inability to quiet their minds. In Metta medition the mind is given something to focus on.
Seat yourself comfortably. It doesn't have to be in a lotus position, but it should be in a pose that you can maintain with little effort for a period of time. Close your eyes and begin by focusing your attention on your breathing. Let it rise and fall into a steady rhythm. Scan the body for sources of discomfort and mentally suggest that part of the body relax. Once in a state of relaxation, move the mind to the heart. Visualize someone that you love. It can be a mother, father, spouse, child. Some other person that you love is all that is needed. Then say in your mind: "May (person's name) know peace and happiness." This phrase is dependent on the emotion you are trying to share. Variants of it are:

May (person's name) experience joy and peace.
(Person's name) has known suffering and sadness. May (person's name) be free from suffering and pain.
May (person's name) know love and joy.
May (person's name) find freedom and liberation.

Feel your love going outward towards that person in compassion as you express your good wishes to them. Then, find another person on your list. Maybe someone who isn't as close to you. Maybe you find your hairdresser, your child's soccer teacher, your boss there. Someone who you don't know that well but who also needs love and compassion. They are the same as you, a human being on this planet suffering the same hardships as you. Offer them your love and compassion by visualizing them in your heart and offering them your good wishes. Don't foget about yourself when you are done. Put yourself there and say: May (your name) know peace and happiness or whatever phrase you have chosen to express your good wishes. Then, as you progress, you may find yourself one day led to that person who you can't stand. Whose presence makes you wonder what you did to deserve that violation of your space. Put them in your heart space and offer them your good wishes. They are the same as you. A human being caught in the bondage of suffering. Feel your love flow to them and watch as your relationships transform themselves.

Copyright © 1999-2005 Claire Moylan