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51

Insights From Advanced Zen Meditation Practice – The Fact of Greed

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The meditation technique, if it can be called that, which I practice is really one that is not part of any traditional school of meditation.  If I had to categorize it, I would say it is Advanced Insight Meditation or Advanced Zen Meditation.  It has its roots in Jyana Yoga, Advaita Vedanta and can almost be considered a continuation of the work of Jiddu Krishnamurti.  I call it the Silent Mind Meditation Technique and it evolved for me over time as I immersed myself deeper into the art of meditation.  It is not a meditation technique from any particular book or school.  If you are interested in the intellectual path (Jyana Yoga) to enlightenment, then of all the articles on this website the one you should read is: The Silent Mind Meditation Program – The Silent Mind Meditations – Ch 12.

In this series I will provide the insights that take place during the practice of Silent Mind Meditation which I also tend to refer to as Advanced Insight Meditation or Advanced Zen Meditation.  In the article Essential Meditation Tips & Tools for Daily Practice I indicated I keep a journal in which I jot down any experiences and/or insights which take place during my meditation sessions and in this series I will quote these insights directly from my journal.

Many students in the past have found these insights to be very helpful to them in their own meditation practice and I hope you too will find this series enlightening, inspiring and beneficial.

Advanced Zen Meditation

Insights from Advanced Zen Meditation Practice – The Fact of Greed

Some part of our mind is always in greed.  It wants something different from that which is – and it directs us via “shoulds” to try to achieve this different state.

This is the fact.  We are not able to fully appreciate this Truth.  See it and accept it.  There is nothing you can do about it.  The part that is trying to do something is the very part that is being referred to here.  It is the part that is greedy.

There is so much rubbish out there with regard to meditation.  You are absolutely alone – no guardian spirits, super Gurus, personal power beasts, protective angels sitting on your shoulder – nothing.  They are all creations born out of fear.  You are alone with your endless, inexhaustible greed.  I am sorry but you are stuck and you have to see that and be that.

Commentary on The Fact of Greed 

In hindsight maybe this was not the most cheerful meditative insight to kick off this series with :-), but, these insights are unedited, raw and not sugar coated.  They are the direct realizations born out of acute observation.  In other words, they are not analytic or logical conclusions, but, instead are the awakenings which take place when the fact of “what is” is being directly perceived in advanced stages of meditation.  They are best described as the action of intelligence.

Learning to observe things just as they are is meditation.  The insight with regard to greed is to understand without a shadow of doubt that to try and change the state of greed is in fact being more greedy.  All you can do is watch this activity closely and the watching of it is the ending of it.

52

Meditation Techniques, Types and Practice – A Comprehensive Guide

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Best Meditation Techniques, Types & Practice

Guide to Meditation Practice & Types of Meditation

There are as many types of meditation techniques as there are wonderful flavors of ice cream.  This allows each person to find a flavor that is delicious to them.  This article is the combined result of the 3 part series “Comprehensive Guide to the World of Meditation Practice”.  I created this one article out of those three to provide a single document which one can refer to for an introduction to all the important meditation techniques and types available.  This article provides this overview of all the significant meditation techniques and hopefully this will help you find the style that is sweetest to you.

Some meditation styles suit those of an intellectual disposition, while others are more attractive to those who prefer the path of love and surrender.  Still others, with an active approach to life, may like the meditation techniques involving movement, while those with a strong mind would enjoy the approach of thought, mantra, visualization or concentration.  Overall, there are several broad categories under which we can capture most of these different meditation practices and this article will explore each of these types of meditation techniques.

Meditation Techniques

1. Insight Meditation Techniques: 

These are the meditations of choice for the Gyan Yogis or those drawn to the intellectual path.  It incorporates the advanced meditation techniques from the Zen school of Buddhism, the Advaita Vedanta school of Hinduism, certain schools of Western Religions among others.

  1. WHO AM I Meditation Technique:  This technique comes from the school of Advaita Vedanta (Non-Dualism / End of Knowledge).  The meditation was popularized by Shri Ramana Maharishi and is based on negation of the false self in order to realize one’s True Nature.  Here is an example of my experience with WHO AM I Meditation Practice.
  2. Koan Meditation Technique:  These meditations come from the Zen School of Buddhism and are designed to break down the ordinary pattern of conceptual, dualistic thinking.  By breaking down the interference created by the thinking mechanism the practitioner is brought to confront the non-dual reality of “what is” directly and thus Awaken.
  3. Contemplation Meditation Technique:  These meditations utilize introspection, self-study, reflection, study of spiritual texts and contemplation to cut through the layers of false conditioning and false understanding that deludes the mind.  These meditations have their roots in many Western Religions and are also a part of Eastern philosophies.
  4. Silent Mind Meditation Technique:  This meditation technique is my contribution to this category and it involves directly perceiving the fact of what is by acute observation of the thinking process.  This is the flavor that I enjoy best and I have explained it in detail in the The Silent Mind Meditations, which are part of the Silent Mind Meditation Program.  These meditations are an extension of the teachings of Jiddu Krishnamurti.

2. Sound (Mantra) & Thought Meditation Techniques: 

The meditations that fall under this category use the science of sound and thought vibrations (Naad Yoga), along with rhythm and music (Laya Yoga) to purify the heart and mind.  These meditations have a wide range of applications, from bestowing Enlightenment, to improving health, wealth, happiness, peace etc…

  1. Mantra Japa Meditation Technique:  This meditation method uses the repetition of a mantra (a particular sound, word or phrase) verbally or mentally to create the necessary conditions for purification, refinement or expansion to take place.  Mantras are essentially keys which allow one to tune into the individual energy field or tune into the Universal Energy field to produce certain desired results.  Here is an example of using OM Mantra to activate the Third Eye Chakra.
  2. Rhythm Meditation Technique: This form of meditation uses the combination of rhythm, chanting, music and breath to calibrate and perfect the system.  The excellent Three Step Rhythmic Breathing (3srb) meditation technique of Sage Pantanjali and many Kundalini Yoga meditations fall under this category, among others.
  3. Meditation via Song:  Most of the meditations from the path of Devotion (Bhakti Yoga) and Love, designed to dissolve the ego belong in this category.  This is a path most dear to those who are emotional in nature and feel a deep love for the divine.  Christianity, Gospel, Sufi Meditations, Hare Krishna Meditations, Kirtans and Bhajans are some examples of techniques in this category.
  4. Meditation via Prayer: All religions have meditations involving prayer and worship.  This may be the most practiced form of meditation.
  5. Thought Power Meditation Technique:  The power of thought is becoming well recognized world over and many of the ancient Eastern techniques using this science are starting to gain popularity in the West now as well.  Meditations that use the power of intention, law of attraction, desire manifestation, self-hypnosis, positive thinking, laughter as meditation, etc. belong in this category.  These meditations can be useful to everyone.
  6. Feeling and Emotion Meditation Technique: In these meditations one uses the combined power of feelings and attitude to produce the desired affects.  This type of meditation technique is usually combined with and is a part of other types of meditations, but can be done independently as well.  Meditation such as Zen’s Loving Kindness, Osho’s crying meditation and many meditations which deal with maintaining an attitude of surrender, giving, gratitude, forgiveness etc, fall under this category.

3. Concentration and Visualization Meditation Techniques: 

These are probably the most common and well know of all the meditations and often meditation is defined by these kind of meditations exclusively.  They are closely related to the Insight Meditation Techniques with the difference being that Insight Meditation Techniques utilize the active application of intelligence and discernment, while the Concentration Meditation techniques use the power of focused attention to a greater degree.  To some extent these meditations lay the groundwork for the Insight Meditations which need a high degree of concentration as a prerequisite to being effective.

  1. Breath Meditation Technique (Zazen):  The heart of Zen Meditation is Zazen, the meditation of the Buddha.  In this meditation awareness and concentration are brought to the breathing process to help build mastery over the mind and free the system from dualistic thinking.  An in-depth look of this meditation can be found in the popular article Zen Meditation Technique (Zazen) – Free Book of Guided Meditations.  Another breath based meditation is Vipassana.  In Vipassana one extends one’s awareness from one’s breath, to the body and the sensations that rise and fall within it.  The objective being to have insight into the workings of the mind through self-observation.  This form of meditation is also called Insight Meditation as it helps one develop insight into the true nature of things.
  2. Concentration Meditation Technique: There are many meditations that utilize an external object as a focus point for the mind.  Zazen/Vipassana belong in this sections as well, but due to their widespread use I mentioned them separately.  The objects of focus can be anything from a point on the ceiling, to a flower, to external sounds in the environment.  These meditations all develop focus, concentration, self knowledge, calmness and the witnessing consciousness.  Their ultimate objective, though, is to have the meditator finally drop the object of concentration and encounter the non-dual nature of Reality directly.  Some examples of these meditations can be found in the following articles: Sound Awareness Meditation Technique and candle flame gazing (Trataka) as described in Brain Development and Enlightenment – Awaken the Senses.
  3. Visualization Meditation Technique: This meditation technique is suitable for those who are creative and perceptive.  In this technique the meditator uses visualization techniques to produce the desired results.  These can range from simply moving awareness to various areas of the body, to visualizing internal flows of light, to imagining mental places etc.  Many internal Chakra Meditations, Kriya Yoga Meditations, Kundalini Yoga Meditations, Yantra (geometric shapes) Meditations fall under this category.  In additions meditations on the image of God, visualizing places of power or peace, etc, belong in this category as well.
  4. Mindfulness Meditation: This is a wonderful meditation technique and one that can be practiced throughout the day.  Mindfulness meditation means to have moment to moment flowing awareness of your physical, emotional and mental activities.  In other words, to be aware of what is transpiring in the here and now.  This is ultimately the goal of all meditation — to awaken you to the present.  Others definitions of this meditation are J. Krishnamurti’s Chioceless Awareness, Osho’s Double Pointed Awareness, Gurdjieff’s Self-Remembrance and S. N. Tavaria’s Awareness of the Divine Fragment.  An article demonstrating this meditation technique in action is The True Meaning of Laziness.

4. Body Meditation Techniques: 

These meditations and practices may suit those inclined to physical activity, but as you will see from the list below there are meditation techniques using the body which can easily by enjoyed by all.  In addition, the meditations of this type almost all have the added benefit of keeping us fit and healthy.

  1. Yoga as Meditation: All forms of physical yoga are meant to be done with full awareness of the postures and movements.  In addition breath is combined with the movements and poses to help open up the energy channels and free the system from the debris of the past.  There is no prerequisite for the practice of Yoga, such as flexibility or diet, and all can benefit from the blessings this ancient and powerful technique bestows.
  2. Walking Meditation Technique:  This form of meditation should not be underestimated.  It is really a treasure.  In Zen, walking meditation has been formalized and is called “Kinhin”.  There are many styles of walking meditation, but for all these styles, awareness is a key component.  In walking meditation you can either be fully tuned it to the physical process of walking, or you can be fully aware of the environment, either inner or outer, as you just walk.  It either case, the objective is be in the present moment as best you can.
  3. Dance Meditation Technique:  The only prerequisite to Meditation by dance is that you are alive.  The range of this meditation done via this technique is quite remarkable.  There is the Dervish dancing of the Sufi mystics, the Dance Meditation of Master Gurdjieff, Osho’s famous meditations using dance and movement, Lord Shiva’s Cosmic Dance — the Tandon and the list goes on and on.  Dance Meditation is not only for celebrating life, but is a valid and powerful method to build awareness, induce catharsis and encounter Reality.  An article that gives my experience with dance meditation technique is My Time at on Osho Retreat when my Body Disappeared.
  4. The Martial Arts as Meditation:  “Grasshopper… life is a dream within a dream.”  For those of us who grew up watching the TV show “Kung Fu” know well the intimate relationship between the martial arts and meditation.  Zen Archery, Tai Chi, Qi Gong, and other related techniques all belong here in this category.  Common to all these techniques is understanding the intimate connection between the breath, the life-force it contains (Qi, Chi, Prana), the mind and the concept of Oneness.
  5. Sex as Meditation (Left hand of Tantra): No I did not forget this most profound, yet very misunderstood, type of meditation.  Tantra and tantric sex have been gaining notoriety over the past few decades as spirituality, tantra yoga and enlightenment have moved into the mainstream, where now most aspirants are married and sexually active.  This meditation technique requires first the disciplining of the mind and control over one’s passions.  Then one can learn the techniques of vajroli and sahajoli along with the various bandhas (body locks) and yoga asanas which help to maintain the height of sexual charge and the use of that energy to activate the higher centers.  This method of meditation is indeed wonderful and if two like minded people come together for its practice, for the right purpose, it can provide a powerful and potent vehicle for the attainment of enlightenment.

So there you have it.  All the main flavors of ice cream available to satiate your meditative appetite.  Most important thing for you to do is indulge.  Your soul craves meditation like children crave ice cream, so go ahead and take a bite — I promise, you will absolutely get addicted and it will be the most beneficial addiction you can ever have.

Internet Resources for Meditation:

Yoga Meditation Tips:  There are many positive benefits and advantages which come from Yoga Meditations; however it is important to understand the basics of the activity before becoming involved in it.

53

Comprehensive Guide to the World of Meditation Practice – Part 2

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In part 1 of this series we dove into 2 wonderful flavors of meditation, Insight Meditation Techniques, which use the active power of intelligence and Mantra-Thought-Intention type meditations which use the vibratory power of sound and thoughts to tune into the individual and Universal Electromagnetic field to produce desired results.  In part 2 we will explore the popular category of Concentration and Visualization Meditation Techniques.

3. Concentration and Visualization Meditation Techniques: These are probably the most common and well know of all the meditations and often meditation is defined by these kind of meditations exclusively.  They are closely related to the Insight Meditation Techniques with the difference being that Insight Meditation Techniques utilize the active application of intelligence and discernment, while the Concentration Meditation techniques use the power of focused attention to a greater degree.  To some extent these meditations lay the groundwork for the Insight Meditations which need a high degree of concentration as a prerequisite to being effective.

Guide to the World

  • Breath Meditation Technique (Zazen):  The heart of Zen Meditation is Zazen, the meditation of the Buddha.  In this meditation awareness and concentration are brought to the breathing process to help build mastery over the mind and free the system from dualistic thinking.  An in-depth look of this meditation can be found in the popular article Zen Meditation Technique (Zazen) – Free Book of Guided Meditations.  Another breath based meditation is Vipassana.  In Vipassana one extends one’s awareness from one’s breath, to the body and the sensations that rise and fall within it.  The objective being to have insight into the workings of the mind through self-observation.  This form of meditation is also called Insight Meditation as it helps one develop insight into the true nature of things.
  • Concentration Meditation Technique: There are many meditations that utilize an external object as a focus point for the mind.  Zazen/Vipassana belong in this sections as well, but due to their widespread use I mentioned them separately.  The objects of focus can be anything from a point on the ceiling, to a flower, to external sounds in the environment.  These meditations all develop focus, concentration, self knowledge, calmness and the witnessing consciousness.  Their ultimate objective, though, is to have the meditator finally drop the object of concentration and encounter the non-dual nature of Reality directly.  Some examples of these meditations can be found in the following articles: Sound Awareness Meditation Technique and candle flame gazing (Trataka) as described in Brain Development and Enlightenment – Awaken the Senses.
  • Visualization Meditation Technique: This meditation technique is suitable for those who are creative and perceptive.  In this technique the meditator uses visualization techniques to produce the desired results.  These can range from simply moving awareness to various areas of the body, to visualizing internal flows of light, to imagining mental places etc.  Many internal Chakra Meditations, Kriya Yoga Meditations, Kundalini Yoga Meditations, Yanta (geometric shapes) Meditations fall under this category.  In additions meditations on the image of God, visualizing places of power or peace, etc, belong in this category as well.
  • Mindfulness Meditation: This is a wonderful meditation technique and one that can be practiced throughout the day.  Mindfulness meditation means to have moment to moment flowing awareness of your physical, emotional and mental activities.  In other words, to be aware of what is transpiring in the here and now.  This is ultimately the goal of all meditation — to awaken you to the present.  Others definitions of this meditation are J. Krishnamurti’s Chioceless Awareness, Osho’s Double Pointed Awareness, Gurdjieff’s Self-Remembrance and S. N. Tavaria’s Awareness of the Divine Fragment.

The above category consists of many profound and powerful meditation techniques which are worth exploring and discovering.  I hope you will find some that suit you, but if not, no worries, part 3 is coming up soon.

54

Comprehensive Guide to the World of Meditation Practice – Part 1

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There are as many types of meditation techniques as there are wonderful flavors of ice cream.  This allow each person to find a flavor that is delicious to them.  In this article series I will provide an overview of many of the different meditation techniques that exist and hopefully this will help you find the style that is sweetest to you.

Some meditation styles suit those of an intellectual disposition, while others are more attractive to those who prefer the path of love and surrender.  Still others, with an active approach to life, may like the meditation techniques involving movement, while those with a strong mind would enjoy the approach of visualization and concentration.  Overall, there are several broad categories under which we can capture most of these various meditation practices and in Part 1 I will explore Insight Meditation Techniques and Sound (Mantra) and Intention Meditation Techniques. 

1. Insight Meditation Techniques:  These are the meditations of choice for the Gyan Yogis or those drawn to the intellectual path.  It incorporates the advanced meditation techniques from the Zen school of Buddhism, the Advaita Vedanta school of Hinduism, certain schools of Western Religions among others.

Guide to the World

  1. WHO AM I Meditation Technique:  This technique comes from the school of Advaita Vedanta (Non-Dualism / End of Knowledge).  The meditation was popularized by Shri Ramana Maharishi and is based on negation of the false self in order to realize one’s True Nature.  Here is an example of my experience with WHO AM I Meditation Practice.
  2. Koan Meditation Technique:  These meditations come from the Zen School of Buddhism and are designed to break down the ordinary pattern of conceptual, dualistic thinking.  By breaking down the interference created by the thinking mechanism the practitioner is brought to confront the non-dual reality of “what is” directly and thus Awaken.
  3. Contemplation Meditation Technique:  These meditations utilize introspection, self-study, reflection, study of spiritual texts and contemplation to cut through the layers of false conditioning and false understanding that deludes the mind.  These meditations have their roots in many Western Religions and are also a part of Eastern philosophies.
  4. Silent Mind Meditation Technique:  This meditation technique is my contribution to this category and it involves directly perceiving the fact of what is by acute observation of the thinking process.  This is the flavor that I enjoy best and I have explained it in detail in the The Silent Mind Meditations, which are part of the Silent Mind Meditation Program.  These meditations are an extension of the teachings of Jiddu Krishnamurti.

2. Sound (Mantra) & Thought Meditation Techniques:  The meditations that fall under this category use the science of sound and thought vibrations (Naad Yoga), along with rhythm and music (Laya Yoga) to purify the heart and mind.  These meditations have a wide range of applications, from bestowing Enlightenment, to improving health, wealth, happiness, peace etc…

  1. Mantra Japa Meditation Technique:  This meditation method uses the repetition of a mantra (a particular sound, word or phrase) verbally or mentally to create the necessary conditions for purification, refinement or expansion to take place.  Mantras are essentially keys which allow one to tune into the individual energy field or tune into the Universal Energy field to produce certain desired results.  Here is an example of using OM Mantra to activate the Third Eye Chakra.
  2. Rhythm Meditation Technique: This form of meditation uses the combination of rhythm, chanting, music and breath to calibrate and perfect the system.  The excellent Three Step Rhythmic Breathing (3srb) meditation technique of Sage Pantanjali and many Kundalini Yoga meditations fall under this category, among others.
  3. Meditation via Song:  Most of the meditations from the path of Devotion (Bhakti Yoga) and Love, designed to dissolve the ego belong in this category.  This is a path most dear to those who are emotional in nature and feel a deep love for the divine.  Christianity, Gospel, Sufi Meditations, Hare Krishna Meditations, Kirtans and Bhajans are some examples of techniques in this category.
  4. Meditation via Prayer: All religions have meditations involving prayer and worship.  This may be the most practiced form of meditation.
  5. Thought Power Meditation Technique:  The power of thought is becoming well recognized world over and many of the ancient Eastern techniques using this science are starting to gain popularity in the West now as well.  Meditations that use the power of intention, law of attraction, desire manifestation, self-hypnosis, positive thinking, laughter as meditation, etc. belong in this category.  These meditations can be useful to everyone.
  6. Feeling and Emotion Meditation Technique: In these meditations one uses the combined power of feelings and attitude to produce the desired affects.  This type of meditation technique is usually combined with and is a part of other types of meditations, but can be done independently as well.  Meditation such as Zen’s Loving Kindness, Osho’s crying meditation and many meditations which deal with maintaining an attitude of surrender, giving, gratitude, forgiveness etc, fall under this category.

So you can see from above, these is a rich diversity to the Art of Meditation and certainly something for everybody.  If one of the styles above does not catch your fancy, not to worry, I will be serving up more tasty flavors in part 2 of this series.

55

My Time at an Osho Retreat When My Body Disappeared

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Osho Retreat Experiences:

There is a wonderful Osho (Bagwan Shree Rajneesh) retreat that takes place here in upstate New York, it is one that I have, unfortunately, only been able to attend once, but what an experience that was!  I am not a “sannyas”, meaning someone who has formally joined his organization, but I do find his books very inspiring and insightful.  In fact one of the first books I read was “The Alpha and the Omega”, which really propelled me onto this path of meditation and yoga.  After that I discovered Jiddu Krishnamurti’s “Network of Thought” and then there was no turning back — I had reached terminal velocity and was well past the point of no return.

An Osho retreat, if they are all like the one I attended, is really something out of this world and worth attending if you have the opportunity.  This retreat was held at a mystical Sufi Ashram up the mountains of upstate New York and they could not have picked a better location.  The ashram was surrounded by quiet hills and just being there created a sense of serenity and depth within.  We arrived and checked in on a Friday evening and soon after everyone had settled in, the party began.  The program was packed with Osho’s famous guided meditations.  There was Osho’s Dynamic Meditation, Osho’s Kundalini Meditation, Movement as Meditation, among others… and if you know anything about Osho’s meditations you know they involve a lot of music and lot of dancing.  Since I love both immensely, the whole weekend was like one huge celebration of energy and spirit.

Osho Retreat

Now, before you get the idea that the retreat was like hitting the local nightclub, let me warn you it was very demanding.  Osho’s meditations are physically challenging.  They are designed to break down deep rooted patterns and ignite one’s awareness.  The meditations use a great deal of breath and movement to force a catharsis of anything repressed, so that space is created within for meditation to occur.  During my time there and soon afterwards several astonishing experiences took place.  Of these here is one that was particularly interesting and insightful.

It was during the later part of Saturday evening’s meditation program.  We had just completed, what must have been hours of physical meditation and dance, and were viewing some of Osho’s video commentaries and getting some much needed rest.  I had found a comfortable floor chair and was cherishing this period of relaxation, when I was taken aback by what started to transpire.  My physical body began to disappear from my field of awareness.  At first some parts began to vanish, then shortly thereafter, the whole body was gone.  I was just a witness to what was transpiring.  The experience was not at all scary though, in fact it was quite pleasant and most of all very intriguing.  As I became more comfortable with this unusual state of consciousness I actually began to experiment with it.  I tried to mentally find my body, locate it in time and space, but it had completely disappeared from my field of awareness.  I was unable to rediscover it no matter what I tried.  I was no longer a physical creature in any shape or from.  I was just energy, just awareness.  Eventually, on its own accord the body returned, or better said I returned to my body.

This experience gave me deep insight into the nature of our reality and consciousness.  It also helped me understand first hand what Osho was trying to accomplish with his meditations.  His meditations always work to empty your mind and body, and then require you to remain vitally aware and wait for what life might bestow on you.  This is exactly how it happened.  The meditations purged me of all the junk I was holding within, and then unexpectedly, while just relaxing, consciousness shifted to a different dimension of being and awareness.  For those looking to try Osho’s meditations I will provide some of them on this website as well, but until then you can grab one his books, or better still, attend one of his retreats.  I mean, what can be so bad about dancing your butt off while at the same time, discovering what your True Nature really is.

For those in the Northeastern US who wish to attend this retreat you will want to keep an eye on Osho Padma Meditation Center in NY.  This is where I found out about the retreat, I believe the person running this center is Ma Satya Priya.  The retreat, by the way, is usually during Halloween weekend, which is just perfect as for once you get to take your masks off, instead of putting more on :-).  I might go again this year if they hold it.  The center also runs several weekly Osho Meditations, I have not attended those (as I am not in that vicinity), so if you wish to try it out, you can check out their schedule on the website.  Do let me know your feedback if you attend.  Other Osho websites you may want to explore are: Osho Home Page, Osho World Vision of Enlightenment and Friends of Osho.  Enjoy!

56

How Much Time Should You Practice Meditation For Daily?

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There is a famous story of a Kundalini Yoga Master who was desperate to increase the amount of time he spent doing his daily meditation practice.  The story says that the Yogi nailed his pony tail to the wall so that when he would start to dose off he would be rudely awakened by his contraption, and that this technique allowed him to successfully meditate for 22 hours daily.  Are you ready for that :-)?  Luckily, 22 hours of daily meditation is not a prerequisite for spiritual growth or enlightenment, but the point of the story is that the ask is not cheap either.  So how long should one meditate for daily?

Before we go into the numbers it is important to clarify exactly what type of meditation we are talking about here.  There are many schools of meditation, each with their own techniques and methods.  Here, we are referring to the meditations that are done being mostly physically still.  So this would include zen meditation (zazen), vipassana, insight meditation, jyana yoga, the Silent Mind (SM) Meditations, and meditations that utilize an object for concentration (3rd eye meditation, mantra meditation, visualization, sound, trataka (candle flame gazing), 3 step rhythmic breath (3srb) meditation or similar variation of breath meditation, etc).  The other types of meditations involving dance (shiva tandava – dance of death), Osho’s meditations (kundalini, dynamic, etc), laya yoga meditations, and other such meditations have specific time requirements to work their magic and I am not referring to them in this discussion.  So, now on to the numbers.

Practice Meditation For Daily

The minimum time one should aim to set aside for daily meditation is 20 minutes.  Let me tell you a true story.  In my post graduate years I was studying cognitive psychology and artificial intelligence, looking to actually do empirical studies on meditative states of consciousness.  One of my philosophy professor’s told me to join a Zen meditation club which practiced zazen regularly on campus.  Till then, I had only meditated on my back lying down or during long walks, but I decided to attended their zazen session.  It was meant to be two 20 minute sessions and let me tell you I ran away after the first 20 minutes.  I still to this day remember the sensei saying “I guess he is leaving,” as I snuck out the back door.  Only later, after luckily coming across Charlotte Joko Beck’s Everyday Zen: Love and Work, did I really start to established a strong, regular zazen practice.  The point here is that 20 minutes initially, if you have not done formal sitting meditation before, is much harder than you might think.  So, if it takes you some time to get to 20 minutes of daily meditation, that is perfectly fine.  Start with less, but aim at building up your meditation to this amount of time.  Read The Golden Rule to Stop Excuses and Start Meditation Now for more guidance to get your practice started if you need it.

Why 20 minutes of meditation?  From my experience I can say that 20 minutes daily proved to be very effective.  On its own everything just start to transform.  Others, over time, have also probably found that this amount of time has worked well for bringing about positive changes in themselves and so the number has become the de facto standard for a starting practice.

The next stage is 30 minutes, 2 times daily.  On my trip to Zen Mountain Monastery for their Zazen Training program, 30 minutes was the minimum time requirement for any zazen session.  I could relate to the difficulties some of the first timers were having with this length of time and unfortunately for them there was no back door to escape from either ;-).  Also, interestingly at Zen Mountain Monastery, you could request to be struck with a cane on your shoulders (at special acupressure points) to help you stay awake, drain emotional junk out of your system or as an aid to go deeper.  This is called keisaku and it can work as an alternative technique for you if you don’t have long hair like our Yogi friend above :-).  So work your way up to 30 minutes of meditation, and try to do that twice daily if possible.

Finally, you should build up to 1 hour of steady meditation practice everyday.  For extracting the maximum benefit from a meditation program this is the golden number.  To get to the experience of “Big Mind” as Zen Master Shunryu Suzuki describes the detached state, or the “Big Self” as described by the Advaita Vedanta teachers, or to get to the explosion of insight as put forth by J. Krishnamurti and the Silent Mind Meditations, 1 hour of meditation is usually needed.  This is primarily because it takes some time for the thinking process to slow down and for us to extract ourselves out of the daily drama of our little egos.  So there you have it.  Start and aim for 20 minutes of daily meditation and then build up to 1 hour.  You will find everything you are looking for, as you will discover that everything is you.

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SM Meditation Program: Urgency: Chapter 11

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Chapter 11 

Silent Mind Meditation Program: Urgency 

Abiding passion is going to give your practice the longevity it needs, while urgency is going to give it the intensity it requires to meet the challenge of the thinking mind.  Urgency will serve two main purposes. 

SM Meditation

 

 

 

 

 

 

 

 

1. Having urgency means you realize the value of every single day and the tragedy of wasting it.  Life is very precious and the opportunity to penetrate the veil of ignorance is without comparison.  Living a compromised life, in which one is satiated by the fleeting pleasures of the ego, is not to have lived at all.  Every day has got to be lived with full vigor and vitality, with the sum total of your energies applied.  As the famous Zen saying points out, “Let me respectfully remind you life and death are of supreme importance.  Life quickly passes by and opportunity is lost. Each of us should strive to awaken. Awaken.  Do not squander your life.”  Enough said.

2. When participating in Silent Mind core meditations you have to be burning with urgency, for it is this demand that is going to give you the energy needed to inspect the subtle and swift thinking process.  You will also notice that this intensity is also going to spontaneously slow down the thinking process making it available for inspection. If this intensity is missing, it is likely that moment to moment awareness of the state of your mind is also missing.  Thoughts are very seductive and you will be fighting hard to stay clear of being caught up in their offerings, and for this separation to be introduced, urgency will be required.

To realize the urgency, contemplate your inevitable death.  Of all the techniques to give you a sense of urgency, this is number 1.  You only have so much time on this lovely planet so spend it wisely.  Your situation as described by J. Krishnamurti is that “Your house is on fire!”.  The sense of urgency you would have if that was the case, is the urgency you need to have in your practice.  It is not time to dilly dally, pontificate, argue theories, it is time to get out of the burning house.  Get out NOW!