A Visualization from the Top of the Mountain
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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 themes of Shavuot. |
Shavuot, one
of the three major festivals, has a way of slipping by us almost unnoticed.
The festivals required long and tedious journeys by foot from all parts
of ancient Israel to the Temple in Jerusalem, and on Shavuot the pilgrims
were to offer the first fruits of the harvest. What was originally
an agricultural holiday evolved through the centuries to become a festival
of great spiritual significance.
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This meditation
can serve as a valuable adjunct to Shavuot services, and as a tool to increase
your spiritual experience of the holiday. It is a useful tool for those
who for whatever reason find it difficult to attend synagogue services.
This exercise is based on the awesome drama that took place on Mount Sinai
when God gave the Torah to Israel . By meditating on this theme, especially
during these days of Shavuot, we can learn to turn inward, more regularly,
for the rest of the year learn how we receive Torah every day of the year.
Scroll down below the diagram for complete instructions for this meditation. |
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 several 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 you body as completely as possible and begin your meditation by focusing your attention on the inhalation and exhalation of your breath.
6. Visualize yourself approaching the base of a holy mountain. As you begin your ascent notice the warmth of the afternoon sun. Become aware of the lush foliage around you. Listen to the chirping of the birds and the scurrying of small animals.
7. As you make your way towards the summit, note how the air is cooler and thinner. From flowering, broad-leafed vegetation, evergreens start to appear and the underbrush is sparser with granite beginning to appear beneath your feet.
8. You can now see the peak of the mountain before you. It’s gotten much colder and you find you have to wrap yourself in a blanket. The trees gave way to stone ridges and in the distance you can see the formation of platters of snow.
9. The path has gotten narrower as your reach the top and now you can see breathtaking scenic vistas with unspoiled mountain chains in the far-off distance. At the top, you find a small hut reserved for spiritual travelers to spend the night. Inside the cabin, you bring your attention to the purpose of this journey—to receive your Torah. You close your eyes, relax your body into a deep meditative state, and you ask the Source of Creation the single most urgent question on your mind.
10. Ask yourself the question again. What response did you receive? What feelings are you receiving in your body? What images or thoughts are coming into your mind? Pay careful attention to all the impulses and impressions you are now receiving. That is your Torah.
11. See if you can verbalize the experiences that you encountered. It’s not that important whether you can state your impressions verbally. It’s important that you recognize that the sensations were given to you, like the giving of the Torah on Sinai.
12 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.
13. Some people find that writing their experiences of their practice sessions in a journal is helpful to monitor progress, week by week.
14. If you have any questions or problems with your meditation sessions, please email your comments and you will receive a prompt reply.
