| I have back pain when I sit upright in an unsupported | | | | who I am. |
| posture to meditate. Do I have to sit this way? | | | | What is the main technique of meditation and what are |
| Another related question: Why do you sit in a chair to | | | | the benefits? |
| meditate? I've always been taught to sit cross-legged | | | | First, let's define meditation. Meditation is an active |
| on the floor. | | | | process of consciously focusing your attention for a |
| First, it is common to experience back pain when you | | | | period of time. The basic technique of meditation is a |
| initially sit in an upright, posture without back support. | | | | four-part skill. Because it is a skill, it is something that |
| This is because of chronic tension along the spine, | | | | you get better at through consistent practice over |
| spinal misalignment, and weak spinal muscles. My | | | | time. The four steps are these: 1)focusing on your |
| suggestion is to sit forward in an unsupported posture | | | | meditation cues; 2)recognizing when your mind has |
| for a minute or two and then move back in your seat | | | | wandered from its focus; 3)releasing the thoughts, |
| against the seat back for the remainder of your | | | | emotions, images, and sensations that captured your |
| meditation time. Gradually expand the time that you sit | | | | attention; 4)returning to your meditation cues. |
| forward without back support. | | | | The benefits of meditating in this way include being |
| If, because of physical limitations, it is not possible for | | | | able to: |
| you to sit up, you can meditate with back support or | | | | -observe your inner state with detachment |
| lying down. | | | | -consciously relax and release tension |
| If you are able to practice sitting upright without back | | | | -breathe deeply |
| support, you will strengthen your back muscles, release | | | | -release negative emotions and cultivate positive |
| chronic tension, and your spine will come into alignment. | | | | feelings |
| This is great for your physical and psychological health, | | | | -focus and clear your mind |
| for energy flow and nerve conductivity through your | | | | -be aware of yourself as a conscious presence at the |
| spine, and for spiritual development. Living a purposeful, | | | | Core of your being |
| self-responsible, conscious life relates to having an | | | | -be a clear channel for Life Energy to flow through |
| upright, relaxed, aligned spine. | | | | you |
| Why do I suggest sitting in a chair instead of | | | | To develop the skills of meditation does take |
| cross-legged on the floor or on a cushion? | | | | consistent practice over a period of time. You will |
| First, when the soles of your feet are flat on the | | | | realize the benefits listed above in a gradual, natural, |
| ground, you are energetically grounded. Secondly, this | | | | holistic way. |
| posture encourages energy flow through your legs | | | | How do I know if I'm meditating correctly? I don't know |
| and into your lower abdominal energy center, the | | | | that I ever get into what you call "a Core Energy |
| center of physical vitality. Third, having your feet | | | | State." Can you explain what you mean by that? Also, |
| aligned with your knees and hips is biomechanically | | | | I don't get what you mean by "awareness of |
| healthier for the joints. Your feet, ankles, knees, hips, | | | | Awareness itself." Can you explain that? |
| and lower back will thank you. As a case in point, I | | | | First of all, if you are following the four-part meditation |
| once had a client who was a very advanced yogi | | | | process above, you are meditating. Simply recognize |
| who suffered lower back and joint pain because of | | | | when your mind wanders away from your cues, |
| prolonged sitting in the cross-legged seated position. | | | | accept what has grabbed your attention, let it go, and |
| Since your body is the vessel for your spiritual growth | | | | return to your meditation sequence. It doesn't matter |
| in this life, take good care of it. | | | | how many times that your mind wanders, so long as |
| When I am meditating, I don't feel what you are | | | | you follow that process. |
| describing inside my body. For instance, I don't feel my | | | | A Core Energy State is when you experience a |
| heart center or any positive feeling there. Why can't I | | | | strong, positive, clear, and coherent inner state. In Core |
| feel anything? | | | | Energy Meditation you experience this as you open |
| Inner sensing is a skill. Depending on your background, | | | | and clear your three main energy centers and connect |
| you may not have practiced this skill much up to this | | | | them through the Central Channel. As this happens, |
| point. I first came upon this skill when I was learning | | | | you will feel a sense of deep relaxation and integration. |
| weight training and was told to feel each muscle that I | | | | You may feel the tingle of energy flow, or a sense of |
| was working. In my early twenties, I learned this skill on | | | | complete inner freedom, silence, and stillness. |
| a more subtle level during T'ai Chi, as I was told to feel | | | | Though you may initially feel agitated when meditating, |
| the inner space of my body and sense my "qi" or life | | | | if you follow the meditation process over time, your |
| energy in the soles of my feet, my lower abdomen, | | | | body will relax, your emotions will calm, your busy mind |
| my palms, and the top of my head. | | | | will become quieter, and you will feel more connected |
| Gradually, over time, my inner energetic senses | | | | to your deeper self and to Life itself. |
| awakened. I began to feel tingling at the top of my | | | | Meditation is a life-long path with many phases. Each |
| head, in my palms, in the soles of my feet, in my lower | | | | meditation itself is a multi-layered experience. In energy |
| abdomen, in the center of my brain, and in my heart as | | | | meditation, you begin by preparing your body through |
| my inner energetic senses awakened. | | | | upright posture, relaxing your muscles, and breathing |
| To feel your inner body, use movement, feeling, and | | | | deeply. You prepare your attitude and emotions by |
| imagination together. For instance, you may breathe | | | | smiling inside. You prepare your mind by focusing on |
| into the space of your heart, smile with appreciation for | | | | the cues of space, silence, and stillness. This is the |
| how your heart keeps you alive in this body, and | | | | concentration phase. |
| imagine this moment of awareness as a great gift in | | | | Once you are deep in concentration, you "step back" |
| your life. When you combine the physical, emotional, | | | | to become aware of Awareness itself. You become |
| and mental elements with concentration on a particular | | | | aware of "the one who is observing." In that way you |
| place in your body, you will awaken your energetic | | | | become immersed in the whole field of Awareness. |
| senses there over time. | | | | You experience non-dual awareness. At this point, you |
| Feeling may be shut down in a certain area because | | | | can go a step deeper by surrendering yourself to Life |
| of chronic tension or past trauma that is stored in your | | | | itself, to being an open channel through which Life |
| cells or energy field around that space. Rest a gentle | | | | flows. You completely let go of your individual sense |
| attention in these spaces for a period of time and | | | | of self and allow the Source of your Being to express |
| listen for what they have to tell you. Accept whatever | | | | through you. |
| arises. Be present there. After a period of time, move | | | | Finally, out of this transcendent state, you bring that |
| on to the next focal point in your meditation sequence. | | | | higher consciousness into your life by listening, feeling, |
| You might also spend some extra time outside of your | | | | and discerning what you are here to do now. Allow |
| meditation practice focusing your attention into these | | | | Life to inform you with your purpose in being here |
| areas, breathing into them, and listening to what they | | | | now. Imagine and feel yourself expressing whatever |
| have to tell you. | | | | that is fully and completely. I call this last stage of |
| Over time, as you become comfortable with the skills | | | | meditation the manifesting stage. We leave this part to |
| and the process of energy meditation, your energy | | | | the end, so that it is informed by our deeper |
| system will release stored tensions and traumas and | | | | awareness and the positive vibration that results from |
| your energy will flow more smoothly and strongly and | | | | surrendering to the Source of our Being. |
| you will feel this. | | | | Meditation is a journey. You begin by learning to relax |
| Meditation just doesn't work for me. My mind races | | | | yourself and move on to the succeeding phases. Be |
| more than ever when I sit down to do it. Otherwise, I | | | | gentle and kind with yourself. Accept the process as it |
| just get really tired and want to fall asleep. How can I | | | | unfolds naturally. Do not be in a hurry to get anywhere. |
| overcome these things? | | | | Allow your sincere intention to live the life you are |
| As I said in the last answer, meditation is a learned skill. | | | | meant to live to lead you deeper. |
| It is a natural ability, but it needs to be cultivated. When | | | | I've been trying to think positively and imagine good |
| you begin to meditate you may feel as if your mind is | | | | things in my life, but nothing changes. What can I do? |
| racing more than ever. What is happening is that you | | | | Imagining positive circumstances and good things in |
| are becoming aware of how your mind is always | | | | your life will become easier as you release yourself |
| racing. Meditation brings awareness of your mind and | | | | from limiting thoughts, feelings, and beliefs. Meditation as |
| gives you a new way to relate to your thoughts, | | | | described above is designed to do just that. Over time, |
| feelings, and sensations: you recognize them, accept | | | | you will find that you release layers and layers of |
| them completely, let them go, and return to your | | | | subconscious material. It's common to have a stream |
| meditation cues. | | | | of previous life events arise in your mind as you |
| You are not failing, if you have many wandering | | | | meditate. |
| thoughts as you meditate. You are becoming aware | | | | Over the years, I've experienced releasing successive |
| of how your mind works. Recognize the activity of | | | | layers of my life history through inner meditative |
| your mind without judgment, without being caught up in | | | | practices. After meditating for almost three decades, I |
| it or overly interested in following its contents. Let go of | | | | find that most of what I let go of now is pretty |
| your thoughts and feelings and return to your | | | | immediate stuff from the last 24 hours since I last |
| meditation cues as often as you become aware of | | | | practiced. |
| your mind wandering. | | | | I suggest that you allow meditation to work on |
| Over time, your mind begins to clear when you deal | | | | releasing those deep subconscious layers of thoughts, |
| with it in this way. Your thoughts quiet, your feelings | | | | feelings, traumas, and beliefs, and, at the same time, |
| calm, and your body relaxes because you have a | | | | surround yourself with positive images, relationships, |
| different relationship with these aspects of your | | | | and input in all areas of your life. Work on the internal |
| experience. You begin to experience yourself as a | | | | and the external simultaneously. |
| conscious presence that is inside, underneath, and | | | | Enjoy the journey. Remember that small consistent |
| beyond your thoughts, feelings, and sensations. You | | | | steps build great things over time. Commit to daily |
| have thoughts, feelings, sensations, and experiences, | | | | internal and external practices that support your |
| but these do not define who you are. You are more | | | | personal and spiritual growth. |
| than any experiences that you have. | | | | I can't seem to practice regularly. What can I do? |
| If you are frustrated with meditation, note that | | | | My first suggestion here is to find practices that |
| frustration, accept it, let it go, and return to your | | | | interest you. If you are doing something only because |
| practice. If you feel back pain, note that pain, accept it, | | | | you think you should, it won't stick. For example, find a |
| let it go, and return to your focal point. If you feel | | | | style of meditation that interests your mind so that it |
| scared or overwhelmed by feelings, recognize those | | | | draws you in deeper. Personally, I enjoy energy |
| feelings, accept them, and return to your practice cues. | | | | meditation because it is mentally active and it is filled |
| When you are new to meditation, or if you are | | | | with positive feelings and sensations on the way to |
| beginning to process deep subconscious feelings or | | | | deeper states. |
| traumas, it is common to get sleepy while meditating. | | | | Second, begin with short practice sessions. If a minute |
| When this happens, you may want to take a few | | | | or two is all you can do at the start, begin there. Close |
| deep breaths or several deep yawns to re-energize | | | | your eyes and take ten deep breaths. Feel your inner |
| your attention. If, after that, you are still too tired to | | | | body. As it feels good to do this, you'll want to expand |
| meditate, it may be better to take a short nap on that | | | | your practice because it is enjoyable. You'll begin to |
| day instead. | | | | feel relaxation and more inner freedom. You'll want to |
| You can make your nap a consciousness-raising | | | | know more and to go deeper. A sincere devotion to |
| experience by feeling your body as a whole from the | | | | fulfill your reason for being here will begin to draw you |
| inside as you fall into a light sleep. Before your nap, set | | | | forward. |
| your intention to connect with inner guidance more | | | | So start simple, keep it short, and make it enjoyable. If |
| deeply and set a time to wake up. Say to yourself, I'll | | | | you do that consistently, you'll build something greater. |
| take a conscious nap for 20 minutes and wake up | | | | You will come to know yourself as part of the One |
| then. Feel the inner space of your body as you shift | | | | Life that we all share. You'll experience the deeper |
| into a light sleep. When I do this, I wake up feeling | | | | presence that lives through you and you'll desire to fulfill |
| refreshed and more deeply connected to the Core of | | | | your purpose within the wholeness of Life. |