Meditation On An Object

The Meditation Newsletter

Meditation on an object is an ancient practice, which, like all specific practices, may or may not work well for you. Like all techniques, once you try it, you have to decide if it the way for you, or if there is another way that is more appropriate to your nature. It is often used as an easier way to start meditative practice, with the idea that you will probably explore and move on to other techniques later.

First, you have to choose an object for your meditation. This can be a candle flame, a picture of a deity, a symbol, or almost anything. Give this a little thought. If you are afraid of fire, a candle flame sure won't help you into a meditative state. Choose something that you are drawn towards, but an object that doesn't arouse any stressful feelings.

Put the object where it will be easy to watch when you are sitting. Sit with your spine straight, and relax your body. Breath through your nose. Once your body is calmed, let your mind fill with good feelings of love and joy. Concentrate on the object in front of you.

As your mind wanders, watch it, and bring it back again and again to the object in front of you. If you wish, you can close your eyes at some point, and see the object in your imagination. Continue your focus on the object for at least ten minutes the first time you do this meditation, and longer when it becomes easier.

You may achieve a state of inner silence, where without thought, you can feel the love of god, or, if you are an atheist, marvel at the mystery of life, or otherwise experience what is beyond the ability of your thinking mind to explain. With or without experiencing this deeper connection to the universe, you will likely feel very relaxed when you are finished with your meditation.

Don't get up immediately after you meditate. Just open your eyes, if they are closed, and look around. If things look different, notice that, but don't try to explain it. Sometimes explaining too much gets in the way of understanding, something your meditation practice will help you see. Get up after a minute or two, when your body feels the need to move.

Next Issue:Take A Hike (but leave that busy mind behind)

Steve