METHODS OF MEDITATION

There are many different methods of meditation. The word meditation is derived from two Latin words: “meditari”, (to think, to dwell upon, and to exercise the mind) and “mederi” (to heal). Its Sanskrit derivation “medha” means wisdom. There are many misconceptions concerning meditation, and few except serious practitioners ever reach a state of true meditation. Meditation has three stages: 1, Concentration, 2, Contemplation, and 3, Meditation (the state reached when the meditator is no longer aware of meditating). For health purposes, it is enough to reach a state where the mind is quiet and steady, the respiration calm and balanced, and the feeling is that of deep peace. You do not have to be a martial artist to practice meditation and not all martial artists are prepared to partake in this discipline. Thousands of books have been written on the subject of meditation. There are numerous meditation courses that teach how to meditate, as well as a great many instructional DVDs, Videos, CDs, tapes etc. There are also meditation classes where participants are guided into a meditative state by a teacher. There are many ways that you can meditate. Most common is to sit in a comfortable position keeping your spine straight and vertical. Some people like to sit in a chair to relieve knee or back pain. Stillness and good posture is the main requirement. When practicing longer periods of meditation it may be more comfortable to lie down on the floor. (Ohtsuka Sensei endorsed the practice of laying down meditation; he called it “Ouchaku Zazen”). When lying on the floor the body’s weight is evenly distributed and there is no pressure placed on the knees. The spine can relax against the floor rather than being held in an upright position as with sitting meditation. One drawback of meditation in a laying position is the possibility of the mind becoming sluggish and sleepy. Meditation should relax the body, but the mind should be clear, calm and aware, (not sleepy). During meditation the practitioner must focus their attention on something until their attention transcends the random thoughts that may be occurring in their head. They may focus on any of the following:
• Breathing.
• A Mantra, (as Buddhist monks do).
• An object, (a candle flame, flower etc.).
• A guided visualisation.
• A picture.
The practitioner is not usually aware of all the mental activity that they are engaged in. They must focus and allow the mind to settle down. If they find their mind wandering, they must gently bring themselves back to the object of their focus.
Meditation will benefit you at any time of the day. You can meditate for 10-15 minutes or 20-60 minutes. The duration is a personal choice. The frequency is also up to you, once a week or every day. The main thing is you must be warm, comfortable and free from distractions. Some people like to listen to music whilst they meditate. Soft music can help establish a relaxed atmosphere and mask distractive noises. Other people prefer silent mediation. A lot of people like to mediate with a group of people and be guided into a meditative state by a teacher. Others prefer to meditate alone. Some like to meditate outdoors to be at one with nature, and others like indoors where distractions can be minimised. There is no right or wrong way to meditate; do what feels right for you. The end result of regular meditation should be a feeling of deep relaxation, increased awareness, mental focus, clarity and sense of peace. If our mind is peaceful we shall be free of worries and mental discomfort, and so we shall experience true happiness. If we train in meditation our mind will gradually become more and more peaceful and we will remain happy, even in times of difficulty. Meditation is great for stress management. Meditation has been shown to reduce blood pressure, lower pulse rate and decrease metabolic rate. So much of the stress and tension we normally experience comes from our mind, and many of the problems we experience, including ill health, are caused or aggravated by the stress. Regular practice of meditation will reduce stress levels and difficult situations will be easier to deal with.

SUMMARY
Put simply, meditation is the method of bringing a scattered, disorganized mind into a state of peace, quiet and tranquility. When attempting meditation, the secret of success is never to struggle with your thoughts and feelings. Instead, simply observe them. With observation comes a natural detachment that allows you to still your mind, like a clear forest pool. Meditation is one of the most natural and yet most profoundly rewarding of all human activities. With regular practice, this feeling of inner peace may be achieved, greatly benefiting the overall mental and emotional state.
As the pressures of the modern world increase, many people are turning to the practice of meditation as a step toward a calmer life. We all possess an inner centre of stillness, peace and beauty. But most of us are too engrossed in the activities and self centered endeavors of everyday life to see it. To find stillness of mind we have to learn the art of allowing our actions, thoughts and feelings to be what they are, but not let them control us. There is so much greed and selfishness in the world today. Meditation allows us to express love and peace in all that we do. I believe the modern world would become more peaceful place if every person regularly practiced the ancient art of meditation.

At Tai Shi Kai, we practice the “Wado ryu” style of karate. Wado ryu karate is the Japanese name given to the style by its founder, Ohtsuka Sensei, and it means “the way of harmony”. Wado ryu is represented by the picture of a dove, its wings encircling the Wado ryu name. In eastern culture the dove symbolizes love, compassion and truth. If we are to truly represent the essence of Wado ryu as Ohtsuka Sensei intended it, we must cultivate the qualities of peace and harmony within ourselves so that we will be able relate to others with kindness and understanding and become better karateka. Just by doing breathing meditation for ten to fifteen minutes each day, we shall be able to reduce stress and be able to let go of the anger, hatred, fear and resentment which hinders our growth. We will feel more compassion for humanity and our relationships will attain greater harmony.