We are now wondering where to start, what kind of help to seek. There is one form of help that every single one of us will benefit from more than anything else. It is a discipline which many of us have heard of and yet very few truly understand. It is something that is older than the oldest text and yet as straightforward as the abc. It has no religious connotations, demands neither strength nor intelligence to carry it out and once begun it will start helping us to make the necessary changes in our lives with almost no effort. It is the practise of meditation. Meditation is the next vital step. Without it we will find that we continue to struggle, that life continues to pose insoluble problems, that our internal guidance system fails to work as best it can. With regular meditation we will find that the stresses of normal daily life become greatly eased, that relationships, whether at work or at home, are often greatly improved; that things that we do which we do not like, such as getting upset, angry or irritated, smoking too much or drinking too much, gradually become easier to control; that an illness, which is just starting to take hold, can be literally 'meditated away'. If it sounds too good to be true, it is because we habitually underestimate our own innate abilities. Before even contemplating the idea of learning how to meditate, it is important to understand fully the reasons why we need to. We have already indicated that dis-ease is a breakdown in energy that is caused by some form of stress. We are now at the stage of wanting to start the repair work on any damage that has been caused at the same time as preventing any new damage from taking place. We are also looking for the guidance to take us to the cause of dis-ease. The following simple explanation may help in understanding how meditation enables us to achieve these things. Our brain is divided into two halves – left and right. On an EEG machine, left and right brain waves show up as two different types of waveform – the left side as beta-waves and the right as alpha-waves. What these two different waves represent is vital to the understanding of healing through meditation. The left side of the brain represents the intellect; the rational, ego-self that is all to do with thinking, reasoning, doing. It is the state in which we mainly function. The right side of the brain represents our emotional self; the intuitive, calm, detached observant self that is simply being. It is through activating the right side of the brain that we are able to access our state of being, our intuition, and it is via this state that we are able to send and receive the messages that will enable healing to take place at the most profound level. This understanding of how important it is to reach this internal guidance system, this 'Higher Self' as it is often referred to, is essential if meditating is to help us towards our goal – perfect health, perfect life. Regular meditation is the perfect start. During meditation the breathing slows, often to a point that we would not have thought possible prior to meditating. Our metabolic activity is also greatly reduced – this being the process during which the body eats up oxygen. The difference between this and sleep, where oxygen consumption is also reduced, is that during sleep the decline is very slow and the reduction in consumption of oxygen is much less (under 50% of the reduction experienced during the first few minutes of meditation). In other words we reach a much more profound state of rest during a few minutes of meditation than we do during a whole night's sleep. The new condition that this creates is not only very restful, but it also conserves bodily energies and allows a natural breathing space for repairs and recovery to take place. In addition to this, during meditation the levels of chemicals such as cortisol and lactate are reduced – chemicals that are commonly associated with states of anxiety. Monitoring of brain waves during meditation indicates a greatly increased intensity of the slowest alpha brain waves which are associated with calmness and relaxation. As a result of these internal changes that take place during meditation, the body starts to balance itself naturally, homing in on problem areas and sending help and warning signs where necessary. The meditation itself is not fixing the imbalance directly, but it is enabling us to do so. There is so much material evidence to support the power of meditation that even dedicated sceptics can approach it without fear. Transcendental Meditation (TM), the most researched and business-orientated form of meditation, has had countless studies conducted into its effectiveness. The results have been so impressive that not only doctors but also insurance companies have had to re-evaluate their views of meditation. Throughout the world, businesses are introducing the practice of meditation into their daily routines as they find their staff become more efficient, less stressed and better decision-makers as a result. As a small example of some of the health evidence, one five-year study in the USA examined the health and medical records of 2,000 regular TM meditators compared with well-matched control groups. The TM group needed considerably less surgical and medical treatment in all 17 diseases studied. There were 87% fewer hospital admissions for heart disease, 87% fewer for nervous disorders and 55% less for tumours[1] . In Britain this evidence prompted a successful campaign by 700 doctors to have TM made available on the NHS, although to date few people seem aware of this; perhaps even more surprisingly BUPA reduced their premiums by 15% to TM participants (an insurance company in Holland went even further by reducing their premiums by 40%). NB: This discount is available only to TM participants because it is only the TM movement that has been able to organise the research studies that have contributed such evidence. It is our belief that many other forms of meditation, if practised regularly and sensibly, will bring similar results. The TM movement believes that it is the unique mantra that is given on first learning TM that is vital to success with meditation. The authors, having paid a considerable sum to learn TM and having since gone on to try various forms of other 'free' meditation, do not think this is true. We have found that the power of meditation lies in the regularity with which it is practised. If meditation is turned to only when a crisis occurs, the results will be limited. If meditation is done every day, preferably twice daily, the results will be limitless. We now need to look at how we get meditation to start working for us. Just as we are all unique individuals, so the type of meditation that will best suit us is likely to be unique to each of us. All we intend to do here is give some guidelines and a very basic framework to enable the beginner to experience a state of meditation. The Rule of Focus When we first learn to meditate one of the hardest things to do is to stop our minds from thinking about all those things we should be doing, have been doing, or are going to be doing. Stepping out of the real world for 20 minutes can seem impossible – and this is why we suggest focusing the mind on something in particular. Not in an effortful, tiring way but in an effortless, calm and relaxing way. We can experience this feeling in normal left brain mode by staring at an object close to us and imagining that we are describing it to someone. The mind automatically edits out any other surrounding information, other objects in the room for instance, and homes in directly on the object. The whole time that we are focused on this object, describing it in detail, we are basically meditating (some people meditate successfully in this fashion, focusing on a candle or a crystal for instance, but it is not a way that we would recommend for beginners). Focusing is an important part of meditation. This is where the simplicity of the mantra technique is so successful; this single word or phrase which we repeat silently over and over again, enables us to focus internally. We direct our attention onto this word and, in the same way that describing the object in the room cuts out any other visual interruptions, so the repetition of the word or phrase cuts out any other mental interruptions. The Breath As important as the rule of focus, is the breath. Our breath provides our life force every day, awake or asleep. In meditation, as we have seen, breathing slows right down. Not in a worrying way, but in a way which our body decides is optimum. When we allow this to happen, we are allowing our Higher Self to decide what is best for us. Often, we find through meditation that we are breathing in a slow, relaxed and effortless fashion. By applying the rule of focus in association with our breathing, in other words by focusing on our breathing, we can start the type of meditation that will lead to profound healing. A meditation can be as simple as this: with eyes closed we start to count our breaths as we breath in and out. We might find sometimes that we lose count or get interrupted by a thought, but we just begin counting again. The point being that by focusing on our breathing we are shutting everything else out and we are beginning to experience a deeper state of being. These are the two most important elements of meditation. Whenever we have problems in meditation we will always solve them by returning to these two words, focus and breath. All the other aspects of meditation are unique to the individual, but focus and breath are essential ingredients for all of us. The guided meditation that follows is also very simple. It is meant as a starting point to get us through the first few weeks of meditation. A trip to the library will uncover many more books on the subject of meditation that will provide far more detailed variations. It is a question of each of us finding what seems best for us. Meditation Part 1 Start by taking off shoes, loosening tight clothing and sitting comfortably. A relaxed position with as straight a spine as possible is ideal. Hands can be rested gently one in the other on the lap, while limbs and feet should be positioned so as not to draw attention or be uncomfortable. If preferred, it is possible to lie down provided the spine is kept straight. It is always best to start by taking a couple of deep breaths to calm the active mind. Sometimes a few more are necessary – each individual must do whatever feels right. When taking these breaths, be aware of the idea that any stress or pain leaves on the out-breath, while new energy is gained on the in-breath. This meditation begins with a relaxation technique called the bodyscan. It is an excellent way to rid the body of stored tension and leads into the early stages of the meditative state. It is particularly recommended for beginners who find the whole self-discipline aspect of meditation difficult. Once the eyes feel comfortable to remain closed, place the focus of attention on the thumb of the right hand. Imagine all tension leaving the thumb and, after a few seconds, move on to the first finger and repeat the process along each finger, across the palm of the hand, the back of the hand, the wrist, forearm, elbow, travelling up the right arm to the shoulder. After the shoulder, focus on the right upper back, followed by the middle back and lower back. At this point take a couple more deep breaths, again being aware of gaining strength on the in-breath and letting go of stress with the out-breath, and then repeat the technique on the left side of the body, starting with the left thumb and finishing with the left lower back. Take a couple more deep breaths. Focus now on the stomach and follow this with the chest, neck, throat and jaw – a place where we all tend to hold a great deal of tension. Now focus on the mouth, cheeks, nose, ears, eyes, scalp and head. Take a couple more deep breaths. Next, focus on the sitting muscles, the right upper leg, the knee, calf, ankle, foot and toes. Start again with the left upper leg and repeat the process. Taking enough time on this technique is vital. As we get more practised at doing it, we will find that we become aware of isolated pockets of stress in our bodies. We may start to 'see' the body part in front of us or we may feel a tingling sensation as we identify specific areas. This ability to identify gives us greater control and power in dealing with any imbalances. With the bodyscan complete we are now ready to provide something else to focus on. We need this focus because our left-brain is so used to being active that it will immediately start to focus elsewhere (work, children, relationships, shopping...). We need to beguile it into just being. This is made easier by the use of simple techniques. We can choose to focus on the breath as described earlier or we can use a mantra. If we choose the mantra, having completed the bodyscan we begin silent repetition of a word or phrase. The choice of word is limitless and can either be a made-up word or one that holds significant meaning for us. Part 2 Having completed the bodyscan, take a couple more deep breaths and then very gradually start to repeat silently the word 'trust'. Whenever thoughts take over, and they will, gradually introduce the word again allowing the thoughts to disappear. In a busy mind these thoughts can seem to be interrupting endlessly, but disciplined use of the mantra will eventually produce a more relaxed sensation and will lead to a deeper state of being. This should be continued for the remainder of the twenty minutes (we suggest having a small clock or watch nearby). At the end take one or two minutes to readjust before opening the eyes or trying to move. A state of deep rest has been entered and time needs to be taken to return from it. 'Trust' is a good starting mantra as we are at the stage where we are just beginning to appreciate what the word trust really means when applied to our own inner guidance. This type of meditation can only help to build up this trust. Please note the following: The most important factor in successful meditation is taking the decision to practise it twice daily for twenty minutes. The benefits are cumulative and will not be fully realised by anything less. Finding reasons why we cannot find the time are merely blaming factors outside ourselves – ie not taking responsibility for ourselves. Take the phone off the hook when meditating. Interruptions are sometimes unavoidable but it helps to take all the preventative action that we can. Don't worry about falling asleep – particularly in the early days. This is purely our inner guidance telling us that sleep is important to us right now, probably as a result of having been doing too much. Expect nothing – meditations are often different and never predictable. There is no such thing as a 'bad' meditation – every meditation does us good although we may not think so at the time. Be patient, be disciplined! If things don't seem to be working, it is probably because the left side of the brain is trying to reassert its dominance. Regular meditation will significantly help towards effecting a balance. Give this technique a few weeks to start working easily – do not despair if the first few days seem to be difficult. Allowing the active mind to become used to a more restful state can be like turning a tanker. It takes time. Note [1] Ref: Scientific Research on Maharishi's Transcendental Meditation and TM-Sidhi Programme: Collected Papers, Volume 1-6, Maharishi Vedic University Press, Holland.