An Introduction to Meditation - from the Health and Healing Series at SupportNet.ca - Resources for Your Recovery

Recovery is learning to enjoy life - without the use of alcohol or drugs that alter mind or mood.

It is treatment for the condition of addiction - an approach to the challenges of life - and a path to personal growth.

Recovery requires us to learn - about the true nature of addiction.

It may be personalized - but it has its necessary Principles and its Ways.

The Principles of Recovery provide direction - to the choices that we face each day.

The Ways of Recovery provide us with tools - that help us to heal - and to enjoy life on life’s terms.

This Learning Seminar introduces the topic of Meditation -

What you need to know - How it works - and how Meditation can help you to enjoy a better day today.

What is Meditation?

Meditation is a word of many meanings.

Mostly, it is about being alert, aware and accepting of our experience in just being here - right now.

Meditation is learning - about our mind, our body and our person.

It shows us how easily we are distracted - pulled away from this moment and out of ourselves - by the stuff that occurs around and within us.

Meditation is letting go - of the business of the world - the clutter in our mind - and of the feelings that pass within us.

It is most simply a way of learning to calm our selves - to centre and ground our self in this moment.

Meditation is also practice in boundaries - of learning the difference between what is us and what is other - what is past and what is present - imaginary or real.

Meditation is learning to watch, listen and feel.

It is about seeing things as they really are - right now.

And it is learning to maintain a calm presence of mind - regardless of the stuff that passes within us.

Getting Started

Before you begin to meditate - there are a few things to consider in getting yourself ready.

It may not be a great idea to have a cup of coffee - or a chocolate bar - shortly before spending time in meditation.

These foods tend to agitate the mind and body. They will frustrate your practice.

Gentle exercise - a short walk - stretching movements or listening to calming music - are all good ways to settle your self for meditation time.

If you tend to be a restless person - exercise or stretching to quiet music may be the best place to start - and to not jump in to sitting meditation right away.

The Learning Series offers a seminar on Active Meditation - designed for those with an overly restless mind or body.

When you are ready to spend a few minutes in meditation - find some time to yourself - or with a meditation partner.

Make sure that you have gone to the washroom first. Maybe turn the ring down on your telephone.

Wear loose and comfortable clothing.

Sit in a straight backed chair - with your back, neck and head relaxed - but not slouched.

Rest your hand on the arms of the chair or on your lap. Place both feet on the floor. Do not cross your arms or your legs.

When you are just getting started in meditation - you may close your eyes or not - as is most comfortable to you.

There are several different types of meditation that you can try. Each of these are simple, educational and powerful in their impact upon us.

Breathe in through your nose and deep into to your belly. Feel your belly rise out with your in-breath.

Let your breath go. Release it through your nose - just letting it go on its own.

Feel your breath as it goes in and out of your nose. Just watch, listen and feel.

This is Just Sitting Meditation.

Your mind will of course wander off. You may find yourself day dreaming - or planning what to have for dinner.

This is the first lesson of meditation. Our untrained mind is constantly pulling us away with it.

Don’t get frustrated - or try to force it under your control. Just bring your mind back to rest on your breath.

Whatever happens during meditation - don’t pressure your self. Few of us find it easy to settle our mind and body.

Don’t try to force your mind to your will. When you notice your self off in a daydream - just let the imagining go - and rest your mind back in your meditation.

Only sit for a few minutes at first. If you become too restless - come back at it another time.

Active Meditation uses your body and its movement - to help you learn how to focus and to calm your mind.

Examples of Active Meditation include Walking Meditation, Progressive Muscular Stretching and Abdominal Breathing.

SupportNet offers a Learning Series seminar on Active Meditation.

During Mantra Meditation - we repeat a short, calming phrase over and again in our mind.

This too shall pass - Peace and serenity - Hope will find a way - Just for today - Any of these brief phrases may be a mantra to repeat in your mind during meditation.

SupportNet also offers a Learning Series seminar on Mantra Meditation.

How Does It Work?

All types of meditation give us a break from the business of the day.

It is a time to pause - to remind our selves of who we are and where we are at right now.

Meditation teaches us how to respect and to relate to our inner life.

So much of who we are and what we do - comes from the inside of us.

It is worth our while to spend time getting to know what is happening in there.

Meditation helps us to learn skills - useful skills in relaxation, attention, self awareness and observation.

It allows us to see how easily our mind can carry us off with it - and helps us to learn how to stay grounded in the moment.

Meditation shows us the way that our mind, body and feelings relate to each other. How our restless mind pulls up feelings from the past - and creates worries for the future. And it shows us how our body reacts with restless movement.

Meditation shows us how much stress we create for our selves - by the imaginary ramblings of our own mind.

Meditation is an excellent companion to Recovery Group or Journal Writing.

Whatever comes up in your meditation time - thoughts, memories, feelings or impulses - can be discussed later in group - or explored further in your daily journal.

Meditation helps us in all of these - and many other ways.

In Summary

Meditation helps us to realize that we need not be afraid of who we are - that we need not be tossed about and stressed by a restless imagination.

It helps us to find comfort in just being who we are - right now.

You have now reached the end of An Introduction to Meditation.

Look for this and other Learning Seminars at www.SupportNet.ca - Resources for Your Recovery.