Sitting…Part II

At some time during your meditative journey it’s very likely that you will hear yourself say: “Sitting is hard. My back aches, my mind won’t slow down, and I’m certainly not feeling relaxed. So why in the world am I spending my time meditating?”

This is a defining moment for a meditator because it offers the opportunity to commit to the path even with its difficulties. Sitting is a way to pare down life to the simple. With nothing to distract it’s more likely you will learn how your particular personality works. You may, for instance, hear your internal voice complain about the discomfort.

You may also become aware of certain body sensations, perhaps a tension in your muscles, which for you signifies anger. Continuing to sit, it’s also possible that you will see or imagine an image. Much to your surprise it’s of you and you’re dumping a can of orange paint on the head of the meditation teacher! The idea is so absurd that a bubbly laughter arises from deep inside. Then, quite remarkably, your whole body relaxes and you know you have moved through your anger. “Just think,” you say to yourself, “I almost cut the sit short!”

After the exhilaration of the moment dies down, it might be that both your anger and your physical pain return. That’s when you realize there’s a lot more to learn.

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Sitting Part I

What does it mean to “sit” in meditation? Primarily it means to have a sitting practice. Developing one includes establishing a regular time, a special place, and a quiet surround. For some of us those conditions are hard to come by, and we have to make do with less. Even under the best of circumstances establishing a practice can be a challenge. It is much like training to become a long distance runner; when the body becomes habituated, not only is the routine easy, sitting down on the cushion is like coming home.

Here are some suggestions: Make it your intention to meditate daily, and try not to blame yourself when you miss a day, a week, or even several months. Self-blame will make it less likely that you will return. Figure out what time of day is best for your particular body, and then keep to it until the body itself expects to meditate at that moment. I found the key to establishing a practice when I learned to move from my early morning bed, with a quick stop in the bathroom, directly to the cushion.

You also need to choose an object to meditate on. Since meditation is a means of exploring who you are and how you perceive the world, it makes sense to focus on your mind/body process. To do this choose one of your six senses; hearing, seeing, tasting, smelling, feelings in the body, or thoughts in the mind—after all it’s through your senses that you know yourself and the world.

If you make hearing the object of your meditation, place your attention at your two ears, close your eyes, and listen with awareness. More informally, I enjoy meditating on sound in crowded restaurants. What is initially loud noise can become a symphony. I recall a time in one restaurant when I heard a conversation to my left arise and subside while laughter on my right pierced the flow. In front came the rattle of dishes as a waitress cleared a table, and behind it all was the happy hum of people enjoying themselves.

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