More On Meditation

On my last blog I talked about meditating and the benefits of it - especially in regard to the slowing down of subjective time. Today I want to elaborate more on "meditation," as the word itself seems to conjure up images of Eastern religions, such as Buddhism. I used to fear that myself but have since discovered there is much rich history of Christian meditation as well as new brain research that show the benefits of meditation.

In general the definition of meditation involves deep contemplation, reflection or pondering of a subject. But I like Richard Foster's definition in his book Celebration of Discipline in which he says, "Christian meditation, very simply, is the ability to hear God's voice and obey his word. It is that simple." Prayer, while it can be contemplative, is different. I think of prayer as talking to God (e.g., praising, confessing, petitioning) whereas meditation involves listening. And another spiritual discipline, according to Foster, is studying. I used to be confused, in that I thought studying was listening to God. It is a form of listening but not the same. As Foster explains: "Meditation is devotional; study is analytical." Study involves a more rational part of our mind, while meditation accesses more of our spiritual core.

I often have to teach my clients about meditation in order to help them calm down their racing thoughts and what I call their "mind chatter." Meditation helps to do this. Just as exercise is helpful to the physical body, so is meditation helpful to the mind. And it's all connected, I believe - the mind, body and spirit. There is a big difference, however, in Easter meditation and Christian meditation. Again according to Foster: Eastern meditation empties the mind while Christian meditation fills the mind. In other words, Eastern meditation detaches us from our worries while Christian meditation attaches us to God. But both do work. I have the privilege of knowing many non-believers from therapy conferences I attend who are practicing Buddhists. They are wonderful people who have learned, through meditation, how to empty their minds from the burdens and pains of this life. As a believer, I am not threatened by this, because I believe that all truth is God's truth. Instead I am encouraged, because this shows the benefits of meditation. I am sad though for these friends and do pray for them to come to know the Lord.

It is great to set aside a few minutes of each day, perhaps in a quiet place, for formal meditation. I like to start with meditating on a specific scripture and after a while, slip into prayer. However, you can meditate throughout the day. You can use ordinary opportunities, such as driving in the car or walking outside, to become contemplative. As my former professor Dr. Bill Richardson used to say, "You have to slow down to go down." Take some deep breaths, paying attention to their infilling and deflation; notice the sights and sounds around you so you can take in the moment; observe nature. You'll be surprised how these moments can rest and refresh you. And should you meditate regularly, you'll be surprised how your life comes more into balance and how you can cope better with your life, rather than it leading you to "unhealty otherworldliness" - again according to Foster.

If you haven't picked up on it yet, I would like to encourage you to read Richard Foster's Celebration of Discipline. This book was a big hit when it came out in 1978. Unfortunately, I missed it that first time around. However, it has stood the test of time and is still very popular in helping people with their spiritual growth. My sister and my niece are both reading it now. And I have taken up the book's challenge, along with my niece and her husband, to meditate on a different scripture every week. That means at the end of one year, I will have 52 scriptures that are special to me. I encourage you to read the book and I challenge you to begin to meditate weekly on a particular verse or passage.

More Time in '10

As I look back to 2009, my first thought was - it flew by! So I've resolved in 2010 to have my life slow down. I've been under the notion for quite a while that my life is flying by because I'm getting older and there is nothing I can do to stop it. But I've come across some ways the mind works that cause this phenomenon, which I'd like to share.

The way our minds work, according to Daniel Siegel in his book The Mindful Brain, is that we begin to make summations and create generalizations based on incoming data to our senses. He says our learning brains seek to find similarities and differences, thus drawing conclusions, and based on these we then act. This process keeps us from having to re-invent the wheel, so to speak, every time we approach something new in our lives. But this same process also can keep us from feeling alive. If most of our life is shuttled into a previously existing category of reality, it can get pretty routine as we mindlessly move through our day. Siegel calls these "top down" influences which can make minor differences disappear and nothing becomes the "odd-ball." We then lose the novelty of everyday living, and subjective time is contracted.

The antidote for this kind of top down processing is mindful reflection. We do literally need to stop and "smell the roses." We begin to wake up our minds when we begin to see more, hear more and smell more - in general, observe more and reflect upon it. What before was "just a flower" can become the one-of-a-kind flower that it actually is. By tuning in to the present moment, we can literally calm down the past's intrusion on our present experience and we can expand the subjective time in our lives! A different area of our brain is activated in mindful awareness that produces more of a "bottom-up" processing.

So when I feel harried or rushed though my day, I plan to stop and take stock, do some deep breathing, and assess what I'm sensing. Another way to develop this core functioning so it becomes more automatic is by meditating daily. You may just start out with 5 minutes per day and eventually work up to 30 minutes. As a Christian, I prefer to meditate on specific scriptures and to rehearse them over and over, interjecting myself into the passage's realities. However, other forms of meditation do work as well, such as focusing on your breathing, tuning in to your physical sensations, or focusing on nature.

You may say you don't have time for this kind of contemplative life. Your life may be too busy or stressed or fragmented. But the opposite is true - that is why it is so. By taking the time to reflect, your life will come more into balance. And time will subjectively slow down. I'm committing to that this new year. What about you?

The Here and Now

Note: This article was first published in Life in the Delta in May 2009.

Do you ever think about where you focus your attention? Often, many people are either planning the future or reminiscing about the past. Or they are busy doing things, often multitasking, and are not tuning in to their thoughts. To quote Susan Stone, who teaches Mindfulness-Based Stress Reduction at the University of Virginia, “Rarely is our mind in the same place as our body. So, tragically, we miss a lot of our own lives.” She believes that the quality of life depends on where you focus. You might not need to get a new job or move to a different city to live a more fulfilling life. Instead you could pay closer attention to the “here and now.”

There are some other expressions that also describe this same concept, including “present living” or “mindfulness.” The idea is that the more you can live in the present moment, the less likely you will be to experience the suffering which occurs from worrying about the future or being stuck in the past. Also, the more you can be present to what is actually happening in the moment or can be in touch with what is really real, the better you will be able to enjoy a richer and more fulfilling life. Research now shows that this type of focused attention on the here and now reduces the symptoms of illnesses such as heart disease, chronic pain and addiction. Also, those who live in the present tend to be happier and less stressed. They are better able to relax and have a greater appreciation for themselves and others. Also, they often feel a stronger connection with their own faith.

Just how do you do this, i.e., learn to be present to the here and now? A way to begin is to become aware of your senses – what you see, hear, touch, taste or smell. For example, if you are taking a walk on a nice day, begin to notice what you see in the beauty of your surroundings, such as the clear blue sky or the white fluffy clouds; pay attention to the sounds you hear, such as the birds or the lawn mower; notice what you feel, such as the wind on your face or the heat of the sun; or take in the smells, such as the flowers or the cut grass. Another level of awareness is your thought life. Many people do not know they can acknowledge their thoughts but then can let them “pass by” rather than dwell on them – or that they can challenge their thoughts. A deeper level of awareness includes being tuned in to your emotions, rather than being hooked in to them. And a further level of awareness is being receptive to your own desires – asking yourself what you really want to do as opposed to what you should do or what others expect you to do. All of these aspects of awareness are an ability to step back and self-reflect. You are asking yourself: what am I sensing, what am I thinking, what am I feeling, what am I wanting. Often the simple ability to do this helps you think and act with more clarity. But while this sounds simple to do, it can actually be very challenging.

Sometimes by focusing on your breathing you can become more present. The reason is that paying attention to your experience of inhaling and exhaling brings you to the present, as you can only breathe in the present. When your mind begins to wander, you can simply return your attention to breathing. This technique is often used in meditation practices, which used to only be associated with Eastern religion or New Age practices. However, mindfulness is not a particular religious belief but a practical truth born out in scores of research findings in the last 15 years from the fields of psychology, medicine, education and neuroscience. In his book, The Mindful Brain, psychiatrist and brain researcher Daniel Siegel describes how mindfulness can enhance relationships even at the level of brain structure. Somehow in cultivating a more attuned and loving relationship to yourself, you nurture your capacity for more loving relationships with others.

As daily life becomes more media saturated, the skill to make choices about where you place your attention becomes increasingly valuable. When you let your mind be hijacked, you usually cannot see things clearly. The inability to slow down and live in the present may be an indication of underlying fears or issues that need to be resolved. Just remember – the here and now is really all you have. Why not embrace it and find the satisfaction that comes from living in it!