Meditation for Beginners - Where to start ...

[Che Guebuddha]

Hi friends   this article is in making at the moment so there will be changes before I call it DONE  

Mediation for Beginners - Where to start?

Traditional Reiki has a meditation practice called Hatsurei-ho and is based on calming down body and mind, focusing, concentration and visualisation. This meditation is very useful in strengthening our connection to Reiki.
(Hatsu = radiate/invoke/generate, Rei = Spirit (of Reiki) and Ho = Method) When practised in a group Hatusrei Ho Is called Shuyo Ho.
Hatusrei-ho can be instantly practised by someone who has background in meditation, Yoga, Qigong or comes traditionally from lands which utilise meditation as a normal day to day practise like Japan, China, India, Thailand, etc ...
On the other hand Hatsurei-ho can be very challenging for a western-lander with no meditation background at all. Such person will benefit from studying the basics of meditation first. Hatsurei-ho can be of course practiced without learning the basics but one might only realise after a while that he or she is simply acting in meditating or doing the meditation because it is "cool" to do a Reiki Meditation and not to actually achieve one's Universal Wisdom in uniting the Mind and Body    Doing something because it is a "Cool" thing to do is the Ego Mind's doing, nothing more, just another distracting mind game  
I believe that Reiki practitioners will benefit a lot from unifying their Mind and Body via meditation. While channeling Reiki healing many are aware of our own Ego Mind "jumping in" and distracting our session with disturbed thoughts and emotions leading us away from the session. Many will know of what I am talking about here   I believe that Reiki practitioners will channel a much more concentrated ReiKi if fully present in the moment of healing others and themselves. Lets not forget that Reiki needs our Mind's Intent in accordance to Heal and for that reason it is of great importance we Reikis are able to take full control over our own Mind  

Some sources on the net will advise beginner meditators to immediately start with the Visualisation Meditation without teaching them first how to relax and calm the body and mind, how to learn to recognise their own thoughts/how to recognise their own gibberish ego mind, nor do these sources advise on how to establish proper meditation body posture.
Meditation is not a "daydreaming/escape the reality" method and that is exactly what such sources might be influencing.

The first purpose of meditation is to achieve relaxation, concentration and calmness/tranquility.
The second purpose is to use your calm/tranquil mind to observe all the phenomena (anger, attachment, worry, depression, jealousy, fear, etc) externally and internally.

With such calm observation we are able to rise our Universal Wisdom which in turn will see things as they IS (are). Such Wisdom will see anger and worry as nothing more than pure energy. Such energy which is activated by our disturbed emotions is VERY powerful and can destroy and damage us and others in a blick of an eye. Such Wisdom will realise that anger, worry, hate, etc ... is nothing we are to re-press nor express but fully and lovingly embrace and use it to make our selves stronger.
Such Universal Wisdom will make use of this emotional "anger/worry energy" by harvesting it into our Lower Tanden (Dantien) instead of wasting it on disputes, depression, etc ...
Everything can be Recycled so can our disturbing emotions    In meditation we can achieve this. Like a computer so does our Mind need regular de-fragmentation to avoid blockages, heaviness, heating up or even total break-downs. Once we have developed our Universal Wisdom we are ready to go into Visualisation techniques.

Meditation is not about chasing after disturbed emotions and trying to sort them out. No, it is about acknowledging our thoughts, about being fully aware of our thought patterns! You are not meant to rush after your Ego conditioned Mind. Actually, You are not meant to rush anywhere! Life is a circle and you sure are not a hamsters in a wheel    stop rushing and slow down  
The main goal of meditation is to Unify our Mind and Body. Our Ego conditioned Mind tend to leave our Body and fly all over the place sometimes so far away it actually ignores to even give water to our Body (the reason folk doesn't drink enough water). In some cases when our Body tend to come closer to our Mind, our Ego Mind will try to find something else "to do" like playing games, watch a DVD, go for a Pizza and Coke, watch TV, surf the net all night ... everything else but stay close to our own Body (the reason folk feels without a focus and kind of spacey).
It is of great importance to train our Mind to stay unified with our Body. This wont be easy since our Ego will very likely try to sabotage our intent. Stay on track and be persistent! The more we meditate the better we purify our ego conditioned Mind. If it's not difficult it's not worth a thing. Practice makes perfect!  

Pre-step is learning to hold a proper meditation posture, so before meditating make sure your posture is proper;
1. position your head so you get a feeling as the head is hanging on a thread coming from the sky
2. your chin is tucked in a bit so our head is in a more humble position
3. separate your upper jaw from the lower jaw so it feels relaxed, lips closed with a slight smile and the tip of your tongue is placed just behind your upper front teeth
4. relax and drop your shoulders totally
5. allow your chest to fall in in a relaxed manner (chest out will cause us feel proud which is not good in meditation)
6. let your lower stomach (Seika Tanden) relax completely. Let it expand naturally on the in breath and contract naturally on the out breath.
7. straighten you lower back by tucking in your buttocks (put your palm on that back part and you will notice how straight the lower back becomes). If buttocks go far behind, the spine will tend to stay in S-shape, which is not that straight  
8. sit on the floor or on pillows in Seiza/Half Lotus position, but if this is way too uncomfortable sitting in a chair will also do
9. palms facing down and are on your knees (palms down tend to be more grounding which can only benefit beginners)
10. make a statement that for the next 10 minutes (enough to start with) you will let go of everything and will sit in silence unifying your Mind and Body.
11. Eyes can be open or closed depending on how we meditate. Closed eyes only during visualisation otherwise open eyes are a better choice since it helps us stay awake and present.

NOTE!!!   In these early beginner meditations the main goal is to make our selves endure in sitting in silence even if our Ego conditioned Mind is trying to make us get up and do something else instead which is "more fun". Our Ego Mind will try to sabotage our sitting in silence by finding pain in our body, itchy spots and soar throat, thinking about the shopping list, about problems at work, feeling sad about our selves, feeling miserable, etc ... Meditation is not meant to be easy in the beginning and we are not to expect to become enlightened after just a few meditation sessions     actually meditation is not tough nor easy, meditation Is meditation and how difficult or easy it Is is up to our own Mind   Once we succeed in conditioning our Mind so it perceives all things as positive (Plus Ki) our meditation exercise will turn into a very pleasant habit (some people I know can't wait to come back home from work and sit in meditation for 15-30 minutes). So, if it's not tough, it isn't worth anything    Remember that you GAINED A LOT by enduring to sit in silence for 10-15 minutes daily while focusing on your breath (uniting your Mind and Body) even though your troubled Mind was there most of the time distracting you from being your true self. With each such troubled meditation you get closer to your true self, the One which vibrates on the same frequency as the Universal and as such can see things as they Is (are).
Good luck with you meditation  

[Che Guebuddha]

Beginner preparation for the Hatsurei Ho Reiki meditation

Meditation Week 1 (or longer if you like)

For me the very first step in meditation is body relaxation. e.g. One can use this guided Theravada Progressive Relaxation technique;
http://www.buddhist-elibrary.org/cpg1420/displayimage.php?pos=-881
One can do this technique every day for a week or longer or whenever feeling tense.
If one has difficulties in performing the above relaxation technique than try the Theravada Body Scan Relaxation technique instead;
http://www.buddhist-elibrary.org/cpg1420/displayimage.php?pos=-880
NOTE! Remember in mediation we are not rushing anywhere. If we catch our selves rushing and trying to achieve something KNOW it is the doing of your Ego conditioned Mind and has nothing to do with meditation. In such case all you have to do is relax and gently return back to the practice.  

Meditation Week 2 (or longer if you like)

The second step is sitting in silence and recognising your own thoughts coming and going while breathing naturally through the nose, acknowledging the thoughts and letting go of them as you realise they are nothing more then illusions. The only real thing happening at that moment  is your breathing and you sitting in silence. Observe how difficult it is for our Ego Mind to sit still even for a short amount of time. You can do this by simply sitting in Seiza/half lotus or in a chair for 10-15 minutes (every day) and looking 3 big steps in front of you (you might notice you get the tunnel vision after a while which is OK). Breath in through your nose while focusing on the Dantien spot which is approx 2 inches under your navel and breath out through your nose naturally. Remember not to space away! Mediation is not day dreaming but an exercise where we are fully here and now, aware of all phenomena happening internally and externally.
You can do this type of meditation for about a week or two or as much you feel is necessary, but do not rush anywhere  

Meditation Week 3 (or longer if you like)

Once you get used to the "noticing your own thoughts" method, try this next one;
Sit in silence, look 3 big steps in front of you ... breath in through you nose for as long as you can (expanding your lower belly) and while doing it count 1 ... breath out through your open mouth while producing a long sound "ha" which will help our diaphragm to relax. Count from 1 to 10! Once you reach 10 start from 1 again. Each time you loose the count because of the arising thoughts start counting from 1 again. Sit and meditate like this for 10-15 minutes and focus on your breath (try and follow your own breath down to lower stomach and back). Do not get discouraged if thoughts arise, of course they will! Our goal is to start becoming AWARE of them and slowly realising that we can let go of them  

NOTE! In a case your Mind is creating unbearable disturbances you can try my extremely calming method   put some classical music into your i-Pod, put on your runners and go out for a nice long jogging   works like a charm (never meditate immediately after the jogging but rather do it in a few hours or the next day)

Meditation Week 4 (or longer if you like)

Breathing with you Seika Tanden - The Centre (Belly breathing laying down);
Stefan Stenudd wrote on his web page;

Do not make the mistake of breathing in to your center by pushing air from the chest downwards. A hand on your chest would reveal that. It should feel like you actually breathe with your belly, like that is where the lungs are.
You should practice belly breathing daily, in order to make it a habit. It may take a year or so, before it becomes automatic.
The more you get comfortable with belly breathing, the more you should try to focus it to a center breathing. Try to make the breathing feel like you suck air all the way into your center when breathing in, and out from your center when breathing out. The whole belly keeps on moving, of course, but the center should be at the core of your breathing, as if it is the actual organ of breath.
Breath is a physical sibling of ki. They behave similarly. Therefore, focusing on breathing increases the ki flow. What you actually inhale and exhale with your center is ki.
Because it is ki, and not air, you can “inhale” it and “exhale” it through any part of your body.

This breathing method is by far the most correct one and easy to do    One is to make sure not to fall a sleep since you are to lay down on your back. Palms open and facing down. Eyes closed. Tip of your tongue on the roof of your mouth. Upper teeth and lower teeth slightly apart and relaxed jaw. Your full attention is on your Lower Tanden 2 inches under your navel. Your legs are slightly apart so they are in the same line with your shoulders. RELAX your body  
Start breathing in through your nose and into your lower belly so that only belly expands and not your chest. You can place your hands, one on the lower belly and the other one on the chest to feel which one is expanding. Exhale through your open mouth making a "ha" sound. Try to make the inhalation and exhalation last for as long as possible (do not force the length it is to be relaxed). While exhaling the lower belly naturally falls in.

Meditation Week 5 (or longer if you like)

Ki Breathing (Koichi Tohei style);

How to do Ki Breathing;

1. Sitting with coordination of mind and body ­ Sit with big toes crossing lightly, both knees slightly open, about two fists apart. Place both hands lightly on the thighs with fingers naturally pointing downward. Straighten the sacrum and relax the whole body while bringing the mind down to one point.

2. Exhaling ­ Close eyes gently. Open mouth slightly and start to exhale calmly, as if saying ³ah² without using your voice. Maintain the same sitting posture while exhaling. Imagine that the whole breath comes out slowly from the entire body. Exhale for about 15-20 seconds.

3. Complete Exhalation ­ Imagine breathing out completely down to the toes while you incline the head slightly forward and bend body slightly forward. Pause calmly for a few seconds.

4. Inhaling ­ Keeping the same posture as when finishing the exhalation close mouth and being to inhale calmly through the nose with a smooth, relaxed sound like the tranquil sound of an ever-flowing stream. Imagine inhaling gradually from the toes through the legs, abdomen, and chest for about 15 seconds. Note: Maintain the same posture while inhaling; do not move head or shoulders upward during inhalation.

5. Complete Inhalation ­ When your breath has reached through to the chest, return the upper body to the original position. As you finish the inhalation, your head should return to the original position calmly. Note: Do not over-stretch or lean back when returning to the original position.

6. Complete Cycle ­ By the time you feel you have finished inhaling, maintain the same posture for a few seconds before beginning the next exhale. Total length of cycle (exhalation, pause, and inhalation) is about 45 seconds.

Like the essence of training coordination of mind and body, Ki Breathing will start to positively effect your daily life. It is not necessary to demonstrate how much you can do Ki Breathing by the number of hours you breathe, how long you can breathe, etc. Ki Breathing exercise is an invisible practice, like the developing roots of a tree. Through slow and consistent practice, you will benefit most from Ki Breathing and you may eventually notice the depth of your roots.

from http://ki-aikido.net/KASHIWAYA/Excerpts.html#KiBreathing

[Che Guebuddha]

Hatsurei Ho Meditation (for every day)

Here is a very complete Hatsurei Ho video course which is very helpful in explaining this meditation method;
Link to Hatsurei Ho video course

Hatsurei ho (Shuyo ho if practised in a group) is based on Tendai Qi-gong and Shinto and is used to connect the practitioner to Reiki energy. Hatsurei ho helps in unifying our Mind and Body which is the only state where we can fully connect to the Spirit of Reiki without feeling spacey and out of focus (kind of lost in space). Hatsurei Ho is used for cleansing, focusing, energising, centering/grounding and energy extending/expanding.

Even though Hatsurei ho is one whole meditation, we can divide it into several parts;

1. Sitting in Seiza or at the end of the chair so not to touch the back of the chair with your back.
2. Establishing proper posture;
    

1. position your head so you get a feeling as the head is hanging on a thread coming from the sky
    2. your chin is tucked in a bit so our head is in a more humble position
    3. separate your upper jaw from the lower jaw so it feels relaxed, lips closed with a slight smile and the tip of your tongue is placed just behind your upper front teeth
    4. relax and drop your shoulders completely
    5. allow your chest to fall in in a relaxed manner (chest out will cause us feel proud which is not good in meditation)
    6. let your lower stomach (Seika Tanden) relax completely. Let it expand naturally on the in breath and contract naturally on the out breath.
    7. straighten you lower back by tucking in your buttocks (put your palm on that back part and you will notice how straight the lower back becomes). If buttocks go far behind, the spine will tend to stay in S-shape, which is not that straight  Smiley
    8. sit on the floor or on pillows in Seiza, but if this is way too uncomfortable sitting in a chair will also do
    9. palms facing down and are on your knees.
   10. make a statement that for this meditation you will let go of everything and will sit in silence unifying your Mind and Body and connecting to Reiki.
   11. Eyes can be open or closed depending on how we meditate. Closed eyes only during visualisation (eyes closed during Hatsurei Ho) otherwise open eyes are a better choice since it helps us stay awake and present.

3. Focusing (in Japanese called Mokunen)
Place you mind (awareness) into your Seika Tanden and while breathing slowly tell to your self that you are now doing Hatsurei Ho.

4. Dry Bathing/Brushing off (in Japanese called Kenyoku and it originates from Shinto)
This technique is very well explained in this video above.

5. Connecting Heaven and Earth (this part does not belong to the original Hatsurei ho and was introduced by Hiroshi Doi. This part clearly comes from Qi gong).
As this video shows we rise our hands slowly above our head and face our palms upwards. Visualise Reiki entering throug your head as a white light and filling into your Seika Tanden. Once you have visualised this breath in ... pause ... and when starting to breath out slowly bring your hands down onto your lap with palms facing upwards in a receiving manner. In a case you do not feel the connection to Reiki, repeat this exercise a few more times (this can only do you more good   ) Once connected you will feel sensations in your palms.

6. Soul/Spirit Cleansing Breathing Method (in Japanese called Joshin Kokyu ho)
Breath the energy in through the top of your head and breath it in all the way down to your One Centre (Seika Tanden). In this exercise you will breath in squares. Breath in ... pause for 2-3 seconds ... breath out saying "ha" ... pause for 2-3 seconds ... breath in ... and so on.
While breathing out producing sound "ha" (which relaxes our diaphragm) visualise the white light of Reiki which we inhaled expanding it out of our body and cleansing us from ill and dark stress energies. We are never to wish to keep the inhaled (Rei)Ki, but instead extend it out again. ReiKi is not a still energy, it always moves, subtle yes but it does move/flow. In a case we try to keep the inhaled energy we might only create blockages. It is same with the Air, we breath it in and then we exhale it out. If we are to inhale and try to keep the air for our selves we would very likely fade out    you get the picture   let the energy flow, in and out of the Seika Tanden, in and out ... do this exercise for at least 10 minutes or for as long as you feel. This is the part of Hatsurei Ho where we tune into the Universal Ki of Rei and are One with it.

7. Prayer position (in Japanese called Gassho)
place both hands in Gassho position in front of your chest (just above the heart) and bring slowly your awareness to the tip pads of the middle fingers. You will be able to feel your heart beat in your finger pads.
This is a a quiet meditation. Breath in and out of your nose effortlessly.
Detach from everything else and stay in this position for a s long as you feel.

8. Gokai sansho
say 5 principles aloud three times  (in Japanese or in your own language, or both)
Just for today - Kyo dake wa

Don't get angry - Ikaru na

Don't worry - Shinpai su na

Be grateful -  Kansha shite

Work hard - Gyo-o hage me

Be kind to others - Hito ni shinsetsu ni

Audio-video pronaunciation of the Gokai in Japanese;
http://www.youtube.com/watch?v=fbyN7SBVaN0

After you have finished state that you have finished Hatsurei Ho now.

[Che Guebuddha]

NOTE 1 ;
As I already mentioned above we are not to wish to keep the inhaled ReiKi but instead to extend it out through all our body parts out again. Reiki is not a still energy, it is flowing constantly.
The same way your body cell "inhales" the oxygen rich blood it also "exhales" it to make space for new oxygen rich blood. The same is with you and me. Imagine your self as being a small part, a small cell of this enormous and never ending Universe Creature which circulates (instead of oxygen rich blood) the Life Force we call Ki (Reiki). And what happens if we inhale that Ki and then we keep it inside without exhaling it out again to make space for the new Ki flow to come in?    You get blue in your face    Once we shut down parts of our selves away from the Universal Ki we get ill. So keep the Ki flowing in and out, in and out, in and out ... haaaaaaa  

NOTE 2 ;
The One Point (Seika Tanden) is not a place but a feeling. It's been thought as being a place of focus but with time that place will turn into a very centered and grounded feeling of wholeness and connection with the Universal.

Some inspirational quotes;

The ego is a monkey catapulting through the jungle: Totally fascinated by the realm of the senses, it swings from one desire to the next, one conflict to the next, one self-centered idea to the next. If you threaten it, it actually fears for its life. Let this monkey go. Let the senses go. Let desires go. Let conflicts go. Let ideas go. Let the fiction of life and death go. Just remain in the center, watching. And then forget that you are there. Hua Hu Ching 10

This is the nature of the unenlightened mind: The sense organs, which are limited in scope and ability, randomly gather information. This partial information is arranged into judgements, which are based on previous judgements, which are usually based on someone else's foolish ideas. These false concepts and ideas are then stored in a highly selective memory system. Distortion upon distortion: the mental energy flows constantly through contorted and inappropriate channels, and the more one uses the mind, the more confused one becomes. To eliminate the vexation of the mind, it doesn't help to do something; this only reinforces the mind's mechanics. Dissolving the mind is instead a matter of not-doing: Simply avoid becoming attached to what you see and think. Relinquish the notion that you are separated from the all-knowing mind of the universe. Then you can recover your original pure insight and see through all illusions. Knowing nothing, you will be aware of everything. Remember: because clarity and enlightenment are within your own nature, they are regained without moving an inch. Hua Hu Ching 44

If you correct your mind, the rest of your life will fall into place. This is true because the mind is the governing aspect of a human life. If the river flows clearly and cleanly through the proper channel, all will be well along its banks. The Integral Way depends on decreasing, not increasing; To correct your mind, rely on not-doing. Stop thinking and clinging to complications; keep your mind detached and whole. Eliminate mental muddiness and obscurity; keep your mind crystal clear. Avoid daydreaming and allow your pure original insight to emerge. Quiet your emotions and abide in serenity. Don't go crazy with the worship of idols, images, and ideas; this is like putting a new head on top of the head you already have. Remember: if you can cease all restless activity, your integral nature will appear. Hua Hu Ching 45

[Che Guebuddha]

I call this article finished 

I would like to Sticky this article in this Board, what say you?

Is there anything you would like to add or remove?

Comments please 

Love, RQ

[strawberry]

Hi Rose Quartz,

I love this article, I say sticky it  

Whilst reading I started to experience excitement in my Lower Tanden, which is what begins to happen during meditation sometimes (for me at least), I think that's where the phrase 'Fire in your belly' must stem from...?

I'm not sure how fussy you want to be with this but, incase you're interested, I spotted a couple of typos; In Meditation Week 4 tongue has been spelt tong; and in your Very Important NOTE (Dec 10), instead of 'Once we shot down parts of our selves' I think you perhaps mean 'Once we shut down parts of our selves'

Good job though, I love it, concise, easy to understand and compelling. Five Stars.

Strawberry

[Che Guebuddha]

I'm not sure how fussy you want to be with this but, incase you're interested, I spotted a couple of typos;

Hi there 

Yes I want to be fussy! Thanks for pointing out those typos  Corrected !

I go ahead and sticky it. Other corrections can be made afterwards if needed.

Love, RQ

[Coin]

Great job RQ,
and excellent contribution to our forum!!

thanks,

Johan

[Che Guebuddha]

Thanks Johan 

and you are welcome!

I believe it is importnat to point out all the small details which make one's practice complete.

Love, RQ

[Che Guebuddha]

I added a few inspirational quotes at the end to spice it up a bit ;-)

Love, RQ

[Laura S]

Hi the info above is really useful, I find it difficult to follow all the steps though and feel relaxed.
Is it ok to intend reiki to flow keeping hands in a comfortable position then relax and meditate (by focusing on the breathing and trying to empty the mind!)  ?

What I mean is-- Is this still meditating and doing reiki???

Thanks

[Che Guebuddha]

Hi laura
meditation is not trying or doing but silently being in the moment with yourown body-mind, observing without fabricating anything, not clinging to anything, not desireing nor rejecting.
all the above techniques are not meditation but techniques for begginers, for those just realising that they need healong but have dificulties to feel their own body and mind, for those being dragged by thier conditioned mind so hard they feel lost, angry and in fear.

These techniques are to be used as tools which we are to use to prepare the soil for seeds which will become sweet fruits when the season is right

Can you tell me what you are expecting to attain in meditation so i could suggest a non-cluttered technique for you

At the moment i am practsing a very simple method called Shamatha.