http://jmmantel.net

I've heard some marvelous things about the potential benefits of meditation, and I would really like to achieve them. So, I'm soliciting opinions on which methods have worked best for you.

Here are a few suggestions concerning meditation.

Understand meditation as listening.
Take note that when there is total attention or listening, the mind stops functioning.
Observe the tensions in the body.


Be aware of the opaque areas.
Feel the space around these areas.
Let this space infiltrate them.
Feel a transparent object in these areas and for a while keep this feeling of transparency.

Observe the movement of breathing in the body.


Don't try to push the breathing out, don't grasp the breathing in.
Be aware of the natural flowing of breathing which arises where there is no controller.
Listen to the breathing out until its complete end.
Be aware of the space of silence after breathing out.
Don't anticipate breathing in.
Let the body decide on the right moment to breathe in.
Be one with the silence after breathing out and breathing in.
Don't stay as a witness.
Disappear in this silent space.

Observe the movement of thoughts.


Don't try to control it.
Be aware of the silent background in which thoughts appear and disappear.
Let thoughts arise in you and vanish in you.

Take note of the habit of living in front of your body.


Be aware of the space behind the body.
Be aware of the space at the left side of the body.
Be aware of the space at the right side of the body.
Be aware of the space in front the body.
Inhabit the four directions together.
Live this expansion.
Stay a while within this global feeling, free from any localisation.

Let the whole body breathe.


Let the whole space around the body breathe.
Let the space around the body and the body itself breathe.
Be one with the breathing.

Ask yourself "who meditates?".


Don't try to answer this question quickly.
Let it act on you.
Stay in touch with the silence which follows the question.
Be one with the silence itself.

From the Spiramed Internet Forum, July 14, 1997