A Meditation on the Garden of Eden

The three critical components of any meditation are (1) an object of concentration; (2)  a quiet, peaceful time and place where you can spend ten or fifteen undisturbed minutes; and (3) a completely relaxed body. There are several an objects of concentration in Jewish meditation that we will cover in succeeding months: phrase repetition, contemplation, visualization and contents of consciousness. This month's meditation is a visualization on The Garden of Eden. We highly suggest reading "Reflections on Jewish Meditation" which you can find by clicking here Click here for complete instructions for this meditation.

This meditation can be performed daily in preparation for Shabbat or as a tool to make everyday into the beauty of Shabbat

We suggest reading A Taste of the Garden of Eden which you can find by clicking here. This meditation can serve as a valuable adjunct to Shabbat, Shabbat  services and as a tool to increase your spiritual experience of the day.  It is a useful tool for those who for whatever reason find it difficult to attend synagogue services.  This exercise is based on the principal themes of Shabbat: the work of Creation and the Exodus from Egypt.  By meditating on these themes, especially during Shabbat, we can simply turn away from the everyday world with its pressures  and relax, rest our bodies and minds while we enjoy the fruits of Paradise. Scroll down below the diagram for complete instructions for this meditation.

Instructions:
Read these instructions over several times, so that you will clearly understand the steps of this exercise, before you begin to meditate.

1. Meditate at a time and place where you will not be interrupted. If you are just beginning meditation, try practicing for only ten or fifteen minutes. Eventually, you can try to extend the time to twenty to thirty minutes.

2. It is important to schedule your meditation periods at least five times a week. Infrequent meditations may not produce the desired effects.

3. Sit comfortably. Choose a sitting position that is most comfortable for the duration of your meditation session. You don't have to sit on the floor, a straight back chair works just as well.

4. Your eyes could be open and relaxed. Your hands can rest comfortably on your lap.

5. Relax your body as completely as possible and begin by focusing your attention on the inhalation and exhalation of your breath.

6. Picture yourself entering a peaceful garden-Paradise. What can you see around you (plants, animals, birds, trees , etc.)? What else can you experience (fragrances, sounds, colors)?  What are you wearing?

7. Find a tree abundant with some of the delicacies of the Garden. Taste some. Imagine what it tastes like?
Realize that  the fruits of the garden are all there for you...its all there just for the taking...you don't have to work for it... just help yourself and enjoy its opulence.

8. Experience the sense of absolute peace, quiet and joy; the freedom from all thoughts, pressures of work and responsibility.

9 .Visualize a time machine going back in history. See the years rolling back ,then the centuries and then  remember way back to the Exodus from Egypt and how we preferred to remain in Egypt where there was plenty of food and water to drink and the stress of hard labor didn't even seem to matter that much.

10. Remember how we needed to be coaxed out of slavery with ten plagues and an outstretched arm from our stubbornness, heard hearted, stiff necked.

11. But now at this moment, that we're out of Egypt, enjoying the serenity of Paradise, we realize it was well worth the effort. This is Shabbat where we can simply turn away from the everyday world with its pressure and relax, rest our bodies and minds while we enjoy the spiritual fruits of Paradise.

12.  Find a way to time your meditation sessions. If you're meditating alone, the best way is to set an alarm, on your wristwatch or clock, for the intended time. Opening your eyes to look at your watch will tend to distract you from your concentration.

13. When your session is over, just sit quietly for another minute or two before opening your eyes. Only return your awareness to the room you are in when you are completely ready.

14. Some people find that writing their experiences of their practice sessions in a journal is helpful to monitor progress, week by week.

15. If you have any questions or problems with your meditation sessions, please email your comments and you will receive a prompt reply.

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