MEDITATION MANUAL:
A THREE MONTH JEWISH
MEDITATION COURSE
1)
Introduction
2)
A Guide to using this manual
3)
Obtaining Assistance
4)
Simple meditations:
v Breath
awareness
v Counting
the Breath
v Simple
mantras
v Shema
Yisrael mantra
v Shalom
mantra
v Meditation
after chanting
5)
Meditations for everyone, especially people with “busy
minds”
v Open- eye
meditation
v Breath
awareness with mantra
v Mantra and
visualisation.
v Mantra,
visualisation and movement.
6)
Guided Meditations
7)
Dealing with difficulties and problems
8)
Suggested 12 week learning schedule
9)
Conclusion
= = =
1)
Introduction
This manual is addressed to people who have not meditated
before (although it may be useful as a refresher for those who have done some
meditation before). The aim of the manual is to teach you to meditate using
various meditation techniques, over a three month period.
Where possible we have tried to give the meditations in this
manual a Jewish context or basis, but some of them do not have this. It will be
obvious which are which. You should try to come back to Jewish Meditations
after you have gone through a period of practice with the non-Jewish
meditations, as one of the purposes of our workshops is to help bring you into
an appreciation of Jewish values and a Jewish view of life via Jewish Meditation.
Of course by attending our Jewish Meditation sessions, you
will get more exposure to Jewish Meditations. See our Dates for Activities page on this
website.
2)
A Guide to using this manual
Where other pages on this web site are referenced, they are
underlined and linked, and you can click on them to open the appropriate page.
(Then click on the Back arrow to return to your previous place).
Prior to reading this Manual, you may wish to read the Frequently Asked Questions (FAQ) page on
this website. It may assist you to check those FAQs from time to time. See Appendix 3
below for a list of the FAQs.
To use one of the
Guided Meditations, you will need to tape record it first or have
someone read it to you whilst you are meditating. It may work better to have
someone else’s voice on the tape.
3)
Assistance
You may need access to a teacher, to help with questions and
problems.
We provide a free email service to a meditation teacher
(Fred Tropp), with limited telephone advice. Email ftropp@vtown.com.au If you want telephone advice, include your
phone number and a request for phone advice. Fred will contact you if this is
considered necessary.
You can of course always bring questions to our Meditation
workshops. See the Dates for
Activities page on this web site.
4)
Simple meditations
You can practise these meditations at home for 10 to 20
minutes every day (or even twice a day) or every few days.
Find a quiet place where you will not be disturbed for that
period of time. Take the phone off the hook. You may want to set a (quiet)
timer, so you know when the session will be over. If one of the meditations
suits you better than the others, use that one more often or on its own. When
you meditate, sit in a moderately comfortable (but not overly-comfortable)
chair. (Of course you can sit on the floor or on a cushion if you wish). Have
your eyes closed (unless the meditation specifically says otherwise), your legs
uncrossed and your hands on your lap or knees. Your hands may rest loosely on
each other. Sometimes you may feel like having your palms facing upwards.
Breathe in and out through the nose.
See below for a recommended 12 week learning schedule for meditation.
As you breathe in, become aware of
the feeling of the breath coming in through your nostrils. Feel its flow and
its temperature.
As you breathe out, become aware
of the feeling of the breath flowing out through your nostrils. Feel its flow
and its temperature.
Continue steps the above two steps
for your allotted time.
Become familiar with these
instructions, so you can follow them without referring to this page.
As you breathe in, count “one” in
your mind.
As you breathe out, count “two in
your mind.
As you breathe in count “three” in
your mind
As you breathe out, count “four”
in your mind
As you breathe in count “five” in
your mind
As you breathe out count “six” in
your mind
As you breathe in count “seven” in
your mind
As you breathe out count “eight”
in your mind
As you breathe in count “nine” in
your mind
As you breath out count “ten” in
your mind.
Continue at the first line.
If you become aware that you have
lost count, or are not using the odd numbers with the in breath or the even
numbers with the out breath, then start again at the first step (as you breathe in, count “one”...)
As you breathe in, say “Sha” (part
of the word Shalom (*) in your mind.
As you breathe out, say “lom” (the
rest of the word Shalom (**) in your mind.
Continue steps with the above
steps for your allotted time.
(*) You can use another word as
the mantra on the in-breath, eg. Calm
(**) You can use another word as
the mantra on the out-breath, eg. Relax.
As you breathe in, say “Shema” your mind.
As you breathe out, say
“Yisrael” in your mind.
Continue with the above steps for
your allotted time.
This will need to be done in a
group setting, where someone is leading a chant with a harmonium or using a CD.
One of our favourite chants is in Appendix 2. (We are unable to provide you with
the music at this stage).
Carry out the chanting for 5 to 10
minutes. You should have your eyes closed once you are familiar with the words
of the chant.
Then allow the sound of the chant
to sink into your mind. Keep your eyes closed. Let yourself sink into your
mind. Relax and let go of your body. You may hear part of the chant or music in
your mind. Keep your focus inwards for 10 to 40 minutes.
5)
Meditations for everyone, but especially for people
with “busy minds”
If your mind is always full of thoughts, you should firstly
try the simple meditations above. If they work for you, stay with them.
Otherwise try one of these meditations.
If your mind gives you a rest sometimes, and you find the
simple meditations work well for you, you should also try these meditations at
some stage, to see how they affect you.
You may wish to do this if you have been using the simple meditations for 3 to
12 months.
By keeping the eyes half open and
being vaguely aware of a spot on the ground about two metres in front of you,
you may be able to reduce the chatter in your mind.
Then carry out one of the simple
meditations above, eg. Shalom Mantra meditation.
Or if the meditations below do not
work for you sufficiently, you can try them with the Open Eye technique.
Now you combine breath awareness
and a simple mantra.
Start with breath awareness (see above).
After a few minutes commence the mantra (see above).
Continue with both practices,
simultaneously, for your allotted period.
Mantra and
visualisation meditation
Now you combine a simple mantra
and internal visualisation of body processes.
You may have your eyes open or
closed, depending on what works best
for you.
Start with breath awareness. (See above).
After a few minutes of breath
awareness, allow your mind to become aware of the path of your breath through
your body. When you breathe in, follow the breath with your mind as it comes in
through your nose, down your throat, and imagine it and follow it going down
into your lungs and abdomen. Feel your abdomen expand slightly. As you breathe
out, feel your abdomen contract slightly and imagine following the breath as it
goes up from your abdomen, up through your lungs, up your throat and out
through your nose. Do not force the breath, allow the breath to take this path
“itself” and just follow it with your mind.
After a few minutes of breath
awareness with visualisation of the path of the breath, commence the mantra (see above) – you can choose any of the
mantras above.
Continue this for your allotted
period.
Mantra,
visualisation and movement meditation
This meditation is useful if you find that your mind wanders and thoughts still keep crowding it.
Now you combine breath awareness, a simple mantra, internal
visualisation of body processes and bodily movement.
Start with breath awareness.
(See above).
After a few minutes of breath awareness, allow your mind to
become aware of the path of your breath through your body. when you breathe in,
follow the breath with your mind as it comes in through your nose, down your
throat, and imagine it and follow it going down into your lungs and abdomen. Feel
your abdomen expand slightly. As you breathe out, feel your abdomen contract
slightly and imagine the breath and follow it going up from your abdomen, up
through your lungs, up your throat and out through your nose. Do not force the
breath, allow the breath to take this path and follow it with your mind.
Do this for a few minutes, then commence the mantra (see above).
After a few minutes of the mantra, place your palms flat against your upper chest, fingers almost touching. As you breath in (and visualise the breath going down to the abdomen and say the mantra) slide your palms down your chest to your abdomen. As you breath out (and visualise the breath coming up from the abdomen and say the mantra) slide your palms up your chest to the upper chest.
Continue this for your allotted period, combining breath
awareness, visualisation of the breath, mantra, and hand movement.
See Appendix 1 for a sample guided meditation. As explained above, you will need to tape record this or have a friend read it to you.
7)
Dealing with difficulties and problems.
A number of problems can arise. Eg.
a)
My mind is too busy. Is meditation for me?
b)
Who can help me with my meditation technique?
c)
Can meditation be harmful?
d)
Can you make mistakes in meditation that could affect your
results?
e)
How will I know if I am making a mistake in my meditation
technique?
f)
My mind wanders. How do I stop this?
g)
Should I stay with one meditation technique, or is it OK to
change techniques? If I change techniques, how long should I wait till I do so?
h)
Will meditation make me passive and accept my lot in life or
accept an unsatisfactory state of society?
i)
Sometimes I fall asleep. What should I do?
For answers to these questions, go to: FAQ about Jewish Meditation for the
answers.
8) Suggested
12 week learning schedule
A. For people whose minds are not too busy. (Otherwise see
B. below).
Two sessions per day, 4-7 times per week:
Morning session:
Practise the Breath Awareness
meditation technique for about 5 to 10 minutes.
Afternoon session:
Practise the Breath Awareness
meditation technique for about 5 to 10 minutes.
Two sessions per day, 4 to 7 times per week:
Morning session:
Practise Breath Awareness for
5 minutes.
Then practise a Simple Mantra
(eg. Sha-lom) for 5 minutes.
Evening Session:
Pratise Counting the breath
for 5 minutes
Then practise a Simple Mantra
(eg. Sha-lom) for 5 minutes.
Two sessions per day, 4 to 7 times per week:
Morning session:
Practise Breath Awareness for
5 minutes.
Then practise Counting the
breath for 5 minutes
Then practise the Shema Yisrael
Mantra for 5 minutes.
Evening Session:
Practise Counting the breath
for 5 minutes
Then practise the Shema
Yisrael Mantra for 5 minutes.
Then practise Breath awareness
with Mantra for 5 minutes.
Two sessions per day, 4 to 7 times per week:
Morning session:
Practise Breath Awareness for
5 minutes.
Then Practise Counting the
breath for 5 minutes
Then practise Breath
awareness with Mantra for 5 minutes.
Evening Session:
Practise Counting the breath
for 5 minutes
Then practise the Shema
Yisrael Mantra for 5 minutes.
Then practise Closed Eye
Mantra with Visualisation for 5 minutes.
Two sessions per day, 4 to 7 times per week:
Morning session:
Practise Counting the breath
for 5 minutes
Then practise the Shema
Yisrael Mantra for 5 minutes.
Then practise Breath
awareness with Mantra for 5 minutes.
Evening Session:
Practise Counting the breath
for 5 minutes
Then practise Breath awareness
with Mantra for 5 minutes.
Then practise Closed Eye
Mantra with Visualisation for 5 minutes.
Two sessions per day, 4 to 7 times per week:
Morning session:
Practise Breath Awareness for
5 minutes.
Then practise Counting the
breath for 5 minutes
Then practise Breath
awareness with Mantra for 10 minutes.
Evening Session:
Practise Counting the breath
for 5 minutes
Then practise Breath
awareness with Mantra for 5 minutes.
Then practise Closed Eye
Mantra with Visualisation for 10 minutes.
Two sessions per day, 4 to 7 times per week:
Morning session:
Practise Counting the breath
for 5 minutes
Then practise Breath
awareness with Mantra for 5 minutes.
Then practise Closed Eye
Mantra with Visualisation for 10 minutes.
Evening Session:
Practise Counting the breath
for 5 minutes
Then practise Breath
awareness with Mantra for 5 minutes.
Then practise Closed Eye
Mantra with Visualisation for 10 minutes.
Two sessions per day, 5 to 7 times per week:
Morning session:
Practise Breath
awareness with Mantra for 10 minutes.
Then practise Closed Eye
Mantra with Visualisation for 10 minutes.
Evening Session:
Practise Breath
awareness with Mantra for 10 minutes.
Then practise Closed Eye
Mantra with Visualisation for 10 minutes.
B. For people whose minds are busy, or for anyone else who
is interested.
Two sessions per day, 4-7 times per week:
Morning session:
Practise a Simple Mantra (eg.
Sha-lom) for 5 to 7 minutes.
Afternoon session:
Practise a Simple Mantra (eg.
Sha-lom) for 5 to 7 minutes.
Two sessions per day, 4-7 times per week:
Morning session:
Practise Counting the breath
for 5 minutes
Practise Breath awareness
with Mantra for 5 minutes.
Afternoon session:
Practise Counting the breath
for 5 minutes
Practise Breath
awareness with Mantra for 5 minutes.
Two sessions per day, 4-7 times per week:
Morning session:
Practise Counting the breath
for 5 minutes
Then practise Open Eye Mantra
meditation for 5 minutes.
Afternoon session:
Practise Counting the breath
for 5 minutes
Then practise Open Eye Mantra
meditation for 5 minutes.
Two sessions per day, 4-7 times per week:
Morning session:
Practise Counting the breath
for 5 minutes
Then practise Breath
awareness with Mantra for 5 minutes.
Then practise Open Eye Mantra
meditation for 5 minutes.
Afternoon session:
Practise Counting the breath
for 5 minutes
Then practise Breath
awareness with Mantra for 5 minutes.
Then practise Open Eye Mantra
meditation for 5 minutes.
Two sessions per day, 4 to 7 times per week:
Morning session:
Practise Counting the breath
for 5 minutes
Then practise Breath
awareness with Mantra for 5 minutes.
Then practise Open Eye Mantra
meditation for 5 minutes.
Evening Session:
Practise Counting the breath
for 5 minutes
Then practise Breath
awareness with Mantra for 5 minutes.
Then practise Open Eye Mantra
meditation for 5 minutes.
Two sessions per day, 4 to 7 times per week:
Morning session:
Practise Counting the breath
for 5 minutes
Then practise Breath
awareness with Mantra for 5 minutes.
Then practise Open eye Mantra
with visualisation for 5 minutes.
Evening Session:
Practise Counting the breath
for 5 minutes
Then practise Breath
awareness with Mantra for 5 minutes.
Then practise Open eye
Mantra with visualisation for 5 minutes.
Two sessions per day, 4 to 7 times per week:
Morning session:
Practise Counting the breath
for 5 minutes
Then practise Closed eye
Mantra with visualisation for 5 minutes.
Then practise Open eye
Mantra with visualisation for 10 minutes.
Evening Session:
Practise Counting the breath
for 5 minutes
Then practise Closed eye
Mantra with visualisation for 5 minutes.
Then practise Open eye
Mantra with visualisation for 10 minutes.
Two sessions per day, 4 to 7 times per week:
Morning session:
Practise Counting the breath
for 5 minutes
Then practise Breath
awareness with Mantra for 5 minutes.
Then practise Open eye
Mantra with visualisation for 10 minutes.
Evening Session:
Practise Counting the breath
for 5 minutes
Then practise Breath
awareness with Mantra for 5 minutes.
Then practise Open eye
Mantra with visualisation for 10 minutes.
Two sessions per day, 4 to 7 times per week:
Morning session:
Practise Counting the breath
for 5 minutes
Then practise Closed eye
Mantra with visualisation for 5 minutes.
Then practise Open Eye
Mantra with Visualisation for 10 minutes.
Evening Session:
Practise Counting the breath
for 5 minutes
Then practise Closed eye
Mantra with visualisation for 5 minutes.
Then practise Open Eye
Mantra with Visualisation for 10 minutes.
Two sessions per day, 5 to 7 times per week:
Morning session:
Practise Closed Eye Mantra
with Visualisation for 10 minutes.
Then practise Open Eye
Mantra with Visualisation for 10 minutes.
Evening Session:
Practise Closed Eye Mantra
with Visualisation for 10 minutes.
Then practise Open Eye
Mantra with Visualisation for 10 minutes.
9)
Conclusion