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A Sitting Meditation

By Thich Nhat Hanh

Joy of Meditation as Nourishment

 

1.
Breathing in, I calm my body.
Breathing out, I smile.

2.
Breathing in, I dwell in the present moment.
Breathing out, I know it is a wonderful moment.

The most stable posture for meditation is sitting cross-legged on a cushion. Choose a cushion that is the right thickness to support you. The half lotus and full lotus positions are excellent for establishing stability of body and mind. To sit in the lotus position, gently cross your legs by placing one foot (for the half lotus) or both feet (for the full lotus) on opposite thighs. If the lotus position is difficult, it is fine just to sit cross-legged or in any comfortable position. Allow your back to be straight, keep your eyes half closed, and fold your hands comfortably in your lap. If you prefer, you can sit in a chair with your feet flat on the floor and your hands resting in your lap. Or you can lie on the floor, on your back, with your legs straight out, a few inches apart, and your arms at your sides, preferably palms up.

If your legs or feet fall asleep or begin to hurt during sitting meditation so that your concentration becomes disturbed, feel free to adjust your position. If you do this slowly and attentively, following your breathing and each movement of your body, you will not lose a single moment of concentration. If the pain is severe, stand up, walk slowly and mindfully, and when you are ready, sit down again.

In some meditation centers, practitioners are not permitted to move during periods of sitting meditation. They often have to endure great discomfort. To me, this seems unnatural. When a part of the body is numb or in pain, it is telling us something, and we should listen to it. We sit in meditation to help us cultivate peace, joy, and nonviolence, not to endure physical strain or to injure our bodies. To change the position of our feet or do a little walking meditation will not disturb others very much, and it can help us a lot.

Sometimes, we can use meditation as a way of hiding from ourselves and from life, like a rabbit going back to his hole. Doing this, we may be able to avoid some problems for awhile, but when we leave our "hole," we will have to confront them again. For example, if we practice our meditation very intensely, we may feel a kind of relief as we exhaust ourselves and divert our energy from confronting our difficulties. But when our energy returns, our problems will return with them.

We need to practice meditation gently, but steadily, throughout our daily life, not wasting a single opportunity or event to see deeply into the true nature of life, including our everyday problems. Practicing in this way, we dwell in profound communion with life.

From Peace Is Every Step, Page 16
Guidelines for Sitting Meditation
 
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