Sister Alma Rose Q & A: How to Meditate
A wise man once said, “God is the most obvious fact of human existence.”
You, Ruler of Creation, are so big we can’t see around you, so
we think we can’t see you. Be obvious to us today, O God. Amen
Q: Dear Sister Alma Rose—I want to start practicing prayer-meditation. There are so many websites, and books, and videos, and CDs, I don’t know where to start. Can you give me a quick tutorial on the basics?
A. Sister Alma Rose can, of course, do so. She will not, at this time, describe the differences between prayer and meditation, particularly so-called nonreligious meditation, an oxymoron at which Sister Alma Rose turns up her rather astonishing nose, if she do say so herself.
Meditation is like pure Christianity in several ways. Y’all are born again every time you choose to be. Y’all let go. Let go of the past, let go of the future. Give them to God. Everything is Right Here, Right Now, and it’s all okay, it’s all fine, because it’s the only way it can be, right here, right now.
Begin meditation at whatever pace suits y’all: one minute, several times a day; a half-hour, twice a day; whenever y’all can steal some time away from the hubbub and find a comfortable, quiet place.
Some meditation instructors will tell y’all to take a shower or a bath first, to clean up your mess, to create a “special” place for meditation, to sit in a certain way, and to not fall asleep. Sister Alma Rose says: That’s all well and good, if you want meditation to become just another project, like going to the gym, rather than a way of life, a way of being. If Sister Alma Rose followed all those rules, she’d meditate maybe every third leap year. Sister Alma Rose has a planet to run. She can meditate on a city bus during rush hour.
Meditation step by step
Sister Alma Rose recommends y’all start with a simple breathing meditation. This is as basic as it gets. Breathing.
Jack Kornfield (a Spirit Rock image)
Get as comfortable as possible, in as quiet a place as possible. If y’all can get comfortable sitting with your back straight on a pillow on the floor, or on a chair, not slouching, with y’all’s head tilted slightly down, why, that’s dandy. If y’all want to lie down, for Dirty Gertie’s sake lie down.
Relax. Just saying the word relax to yourself is immensely powerful.
Close your eyes. Don’t scrunch them closed. Just an easy-and-relaxed closed.
Inhale and exhale through your nose, comfortably, rhythmically.
Get in the habit of inhaling from y’all’s diaphragm
(or abdomen), so that your in-breaths are deep and lung-filling. Abdominal breathing
is, in itself, relaxing. (If y’all can’t get the hang of it, place your hand flat across your navel and inhale so that your hand moves outward.)
Y’all are in a sort of porous cocoon of pure white light. You can think of it as your “energy field
.” Sister Alma Rose sees it as God’s loving, healing light. Breathe in the light.
The more senses y’all engage during your meditation, the less likely y’all will get distracted. See the healing light being inhaled. When y’all exhale, feel the healing light permeate your body with warmth, like a caress: to the tips of y’all’s fingers and toes and the top of y’all’s head; through your skin, muscle, bone, all the way to your internal organs and every cell in y’all’s body.* Smell and taste the light. Hear the ebb and flow of your breath, like an ocean tide.
If y’all can’t manage all that, just let your attention rest on your breath.
- Meditation author and teacher Susan Piver
Don’t worry if your mind wanders. If a thought or a feeling intrudes, notice it, but don’t follow it. Jack Kornfield
suggests y’all bow
to it. If you do get tangled up in thoughts and emotions, gently bring your attention back to y’all’s breathing. As Susan Piver
says, it doesn’t matter if it’s been ten seconds or an hour. Don’t beat yourself up. Show lovingkindness to yourself. Do not get discouraged. Yongey Mingyur Rinpoche
reassures us that “the intention to meditate” is enough. If y’all genuinely intend
to meditate, you can’t mess it up.
If y’all are distracted by pain or discomfort, let it be the focus of your meditation. Take your attention away from your breathing and settle it on your pain. Y’all do that, it’ll likely go away.
Try to meditate for a few minutes every day. Set a timer, if y’all want to. Gradually, steadily add to your time a bit, or to the number of times you meditate per day. But if a week goes by, or a month, without your meditating, y’all haven’t failed. Just start again. You get an eternity of second chances.
The Joy of Living, by Yongey Mingyur Rinpoche
In a nutshell
Get comfortable and close y’all’s eyes. Relax.
Rest y’all’s attention on the sensations of comfortable, rhythmic breathing, from the diaphragm, in and out through the nose.
If thoughts or emotions break in, notice them but try not to follow them. (Sister Alma Rose thinks of this process as a scuba diver’s watching through goggles as fish swim in and out of view.)
As soon as you notice that your mind has wandered, gently, lovingly bring your attention back to your breathing.
Always, in meditation, treat yourself with love and gentleness. When you are through meditating, the lovingkindness will remain, and you’ll be kinder to yourself and others.
Other ways to start meditating
* Warming your fingers and toes is actually a common form of do-it-yourself biofeedback for relaxation. Use an instant-read thermometer or an old-fashioned mercury thermometer. Hold it between y’all’s fingers for a while, until it reaches your body temperature. (An instant-read thermometer will do so immediately.) Then focus y’all’s attention on the fingers holding the thermometer. Y’all can try to warm your fingertips, or y’all can just “notice” them. Either should do the trick. You’ll feel a tingling in y’all’s fingers—that’s the blood flowing in. The temperature recorded on the thermometer will rise.
When you’re stressed, y’all’s system goes into “fight or flight” mode and the blood rushes to your heart. By consciously directing the blood away from y’all’s heart, toward your extremities, y’all’s heart slows down and y’all relax.
Learn to Meditate
50 Guided Meditations