Teaching Contemplative Meditation: A Practical Guide

Teaching contemplative meditation can be a powerful way to help others connect with their inner selves and a higher power. The practice has ancient roots and involves observing from a high up place, a sacred space, to gain insight and clarity.

At its core, contemplative meditation is about seeking answers to life's big questions and making sense of our thoughts, feelings, and behaviours. It is a spiritual process that can be approached in several ways, from meditating on spiritual texts to focusing on physical objects or the breath.

Teaching this practice effectively involves guiding others to connect with their inner wisdom and a higher power, facilitating a process of self-discovery and transformation.

Explain the history of contemplative meditation

The history of contemplative meditation is a rich tapestry that spans millennia and multiple cultures, with roots in ancient spiritual practices and modern applications in psychology and neuroscience.

Ancient Roots

The practice of contemplation, derived from the Latin word "contemplatio," has long been associated with seeking a direct awareness of the divine, often through meditation or prayer. In Eastern Christianity, contemplation, or "theoria," refers to the act of seeing or having a vision of God. This experience of divine union is also described in the works of Plotinus, a (neo)Platonic philosopher, who considered contemplation the most critical component of reaching henosis.

Christian Contemplative Prayer

Christian contemplative prayer, or meditation, can be traced back to Jesus and his intimate relationship with God. Jesus' teachings, such as the Sermon on the Mount, provided a foundation for this contemplative tradition. The Apostolic Fathers and Mothers, who were early Christian mystics, continued this practice, referring to it as the "Prayer of the Heart." This meditative tradition was then passed on to the Desert Fathers and Mothers, who were monks and nuns living ascetic lives in the deserts of Egypt, Palestine, and Syria during the 3rd and 4th centuries. One notable figure among them was John Cassian, who recorded essential teachings on meditation in his influential book, "The Conferences."

Buddhist Influence

The term "mindfulness," a core teaching of Buddhism, has its roots in the Pali term "sati" and its Sanskrit counterpart "smrti." It was popularized in the West by Jon Kabat-Zinn, who started teaching mindfulness at the University of Massachusetts in 1979. He integrated his Buddhist practice with a secular approach, focusing on its medical benefits and scientific research. This led to the development of the "Stress Reduction and Relaxation Program," now known as Mindfulness-Based Stress Reduction (MBSR).

Modern Applications

While contemplation and meditation have ancient origins, their modern interpretations and applications are equally significant. The field of contemplative science has emerged, combining traditional contemplative practices with neuroscience and psychology. Researchers have found that meditation practices, including mindfulness, can lead to increased cortical thickness and positive changes in brain activity, particularly in regions associated with higher cognitive and socio-emotional self-regulation.

Additionally, contemplative practices have been integrated into psychotherapy and are used to treat various mental and physical disorders. For example, mindfulness-based interventions have demonstrated efficacy in treating depression, anxiety, substance and behavioural addictions, and pain management.

In conclusion, the history of contemplative meditation is deeply rooted in ancient spiritual traditions, particularly Christianity and Buddhism. However, its modern applications and scientific exploration have led to a growing field of contemplative science, shedding new light on the benefits of these practices for human well-being.

Outline the benefits of the practice

Benefits of Contemplative Meditation

Contemplative meditation has been used as a tool for deep thinking and self-reflection for millennia. It is a practice that can help one connect with their inner voice and a higher power, leading to better decision-making and a more fulfilling life.

One of the key benefits of contemplative meditation is its ability to assist in making important life decisions. By seeking guidance from a higher power or inner wisdom, individuals can gain clarity and direction in their lives. This type of meditation helps one to observe their thoughts and behaviours and make changes where necessary. It is a powerful tool for personal growth and transformation.

Another advantage of contemplative meditation is its potential to reduce stress and promote relaxation, inner peace, and happiness. It allows individuals to let go of habitual thoughts, preferences, judgments, and feelings, leading to a more humble and compassionate state of mind. Contemplative meditation can also reveal difficult truths about oneself, leading to personal growth and transformation.

Furthermore, contemplative meditation has the ability to connect one with their true self and free them from the bonds of the ego. It fosters a sense of presence and helps individuals to be more receptive to the moment, without judgment or critique. This type of meditation can also enhance one's spiritual connection and deepen their relationship with the divine.

Guided meditations, led by professionals, can be particularly powerful. They can ask targeted questions and create an environment that fosters a deep contemplative experience. Overall, contemplative meditation is a valuable practice that can lead to improved decision-making, personal growth, stress reduction, and a deeper connection with oneself and the divine.

Provide a step-by-step guide to performing contemplative meditation

Step-by-Step Guide to Performing Contemplative Meditation

The term "contemplative meditation" combines two words with distinct meanings and Latin roots. "Contemplation" comes from the prefix "con" (with) and the root "templum" (shrine or temple). "Meditation" is derived from the verb "meditor" (to think, ponder, reflect upon). In recent history, the meanings of these words have been inverted, with "contemplation" taking on a more spiritual connotation and "meditation" a more systematic one. Contemplative meditation, therefore, involves spiritually-centred observation and reflection.

Step 1: Preparation

Before beginning a contemplative meditation session, ensure you are in a quiet, comfortable space, free from distractions. You may wish to set a timer for 5-20 minutes, or longer if you are more experienced.

Step 2: Focused Breathing

Start by simply noticing your breath for 1-5 minutes. Focus on the sensation of air moving in and out of your body, and allow your mind to begin to calm and centre.

Step 3: Ask a Question

Formulate a specific question about your next steps or a decision you need to make. For example: "What are my next steps in my career?" or "What do I need to do to achieve my goal of X?" You may wish to write this question down and spend some time refining it.

Step 4: Drop the Question into Your Mind

Bring your question to mind and hold it there for 1-5 minutes. Imagine the question sitting between your eyebrows—the "third eye" point thought to be the seat of wisdom in yoga traditions.

Step 5: Drop the Question into Your Heart

Next, imagine dropping the question into the centre of your chest—the "heart centre", thought to be the locus of caring and compassion. Again, hold the question here for 1-5 minutes, continuing to breathe and notice any thoughts or sensations that arise.

Step 6: Drop the Question into Your Soul

Finally, drop the question into your soul or "navel centre", which is believed to be the seat of your identity. Hold the question here for a further 1-5 minutes.

Step 7: Conclude and Reflect

Conclude your meditation and take a few moments to write down or draw any thoughts, images, or sensations that arose during the practice. You may wish to repeat this process for several days or weeks, noticing any themes that emerge over time.

Tips

• If you are new to meditation, you may wish to begin with a guided meditation led by a professional facilitator.
• Try not to judge or analyse any thoughts or sensations that arise during the practice. Simply observe and let them go.
• If you become distracted or your mind wanders, gently bring your attention back to your breath and the question.
• Be patient with yourself and the process. Contemplative meditation is a skill that can take time to master.

Variations

While the above steps provide a basic structure for contemplative meditation, there are several variations you may wish to explore:

• Meditating on Spiritual Texts: Choose a passage from a spiritual text such as the Bible, the Bhagavad Gita, or the Pali Canon, and read it aloud, focusing on the imagery, underlying meaning, or sound of the words.
• Studying the Divine: Focus on a representation of divinity, such as a statue or sacred image, and observe how your mind conceives of this deity.
• Object-Based Contemplation: Bring a physical object to mind, such as a crystal or natural element, and focus on it without judgement, allowing it to rest in your mind.
• Contemplative Breathing: Try the Buddhist Anapanasati technique, which involves four stages: focusing on the breath, then the sense of joy it creates, then observing how the mind moves towards pleasant thoughts and away from negative ones, and finally, observing how all thoughts and feelings come and go.
• Kedrup Je's Method: Sit comfortably with good posture, lower your chin, and close your mouth and eyes. Scan your environment, choose an object to focus on, and observe your mind's relationship to this object without analysis.

Describe the different types of contemplative meditation

Contemplative meditation is a practice that facilitates deep thinking and self-reflection. It is a spiritual process that involves observing or surveying from a "high up" place, which can be interpreted as a sacred or divine perspective. The following are some types of contemplative meditation:

Meditating on Spiritual Texts:

This involves contemplating a spiritual text such as the Bible, the teachings of Buddha, or the Bhagavad Gita. One chooses a passage or quote that resonates and focuses on the words, their imagery, underlying meaning, or how they make one feel. This can lead to fresh perspectives and deeper understanding.

Studying the Divine:

Most spiritual traditions have a form of contemplative meditation that involves reflecting on the divine. For example, Hinduism has the Bhakti technique, Christianity has biblical meditation, and Buddhism has the Dhyana method. One can focus on a representation or their own idea of divinity and observe how their mind conceives of it.

Object-Based Contemplation:

This type involves contemplating physical objects, such as elements, crystals, or aspects of nature. The object is brought to mind, visualized, and then focused on without judgment, allowing it to rest in the mind. This practice helps one perceive the reality of physical objects.

Contemplative Breathing:

Anapanasati is a Buddhist technique that calms the mind and reveals its inner workings. It has four stages: focusing on the breath to create joy, focusing on that joy, observing how the mind moves towards or away from certain thoughts and feelings, and finally, observing the impermanence of thoughts and feelings as they come and go.

Kedrup Je's Method:

This Buddhist practice involves scanning one's environment, choosing an object to focus on without analysis, and observing one's feelings about it. One then lets go of thoughts and feelings towards the object, meditating on it as if it were the only thing in the universe.

Contemplative Prayer:

This is a well-known form of Christian contemplative meditation, often involving reciting a word or phrase like "God." It can also be found in Judaism and Islamic traditions, where one contemplates the meaning of prayers or sacred words.

Explain how to incorporate contemplative meditation into daily life

The practice of contemplative meditation can be incorporated into daily life in several ways. It can be a valuable tool for facilitating deep thinking and self-reflection, helping individuals to make sense of their thoughts and feelings.

Firstly, it is important to understand the distinction between contemplation and meditation. The term "contemplation" comes from the Latin "con-templum", which refers to observing or surveying from a higher vantage point with divine assistance. On the other hand, "meditation" is derived from the Latin "meditor", which means to think, ponder, or reflect. While the two terms were once used interchangeably, they have become distorted in recent times due to the popularisation of mindfulness meditation.

To practice contemplative meditation, one must engage in spiritually-centred observation and consideration of a specific idea, question, or situation. The goal is to seek guidance and insight from a higher power or inner wisdom. This can be done by closing your eyes, taking slow and focused breaths, focusing on your question, and asking for guidance from your higher power. Regular practice of contemplative meditation can lead to better decision-making and help individuals throughout their day as they navigate thoughts and behaviours.

Additionally, guided meditations led by professionals can be a powerful way to engage in contemplative meditation. These facilitators can choose topics and ask targeted questions to foster a deep contemplative experience.

Contemplative meditation can be particularly useful for those facing big life decisions or struggling with questions about their work-life balance, as it allows them to pause and reflect, tuning into their inner voice for guidance. It is a practice of self-emptying, letting go of habitual thoughts, preferences, judgments, and feelings, and discovering our shared humanity. While it may reveal difficult truths about oneself, contemplative meditation can lead to transformation and a deeper understanding of oneself and others.

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