Contemplating the High Holy Days

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 contemplation on the themes of the High Holy Days

Rosh Hashanah initiates the Ten Days of Repentance, the most solemn period of the Jewish calender culminating with Yom Kippur. The motifs of the these reflective days are punctuated with the blasts of the Shofar.    Repentence in Hebrew is T’shuvah, not the commonly understood concept of refraining from sinful behavior, but the more introspective practice of searching through your inner existence.  As one grows in this kind of awareness and grows toward a deeper God consciousness, inappropriate behaviors change towards joyous and exemplary living, naturally.

This meditation can serve as a valuable adjunct to the High Holy Day services, and as a tool to increase your spiritual experience of these days of awe. It is a useful tool for those who for whatever reason find it difficult to attend synagogue services.  This exercise is based on the three themes of Rosh HaShanah: Kingship, Remembrance and the blasts of the Shofar. By meditating on these themes, especially during these days of awe, we can learn to turn inward, more regularly,  for the rest of the year to examine our lives inwardly, initiating real T’shuvah.  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, especially during the ten days of repentance.. 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. Focus your attention on the following words from the High Holiday prayer book, proclaiming God's Kingship.  "He is our God and there is none other. True is our King, there is nothing beside Him, as it is written in His Torah.

7. Contemplate the concept of God's remembrance. Remember that you are a reincarnation of all your previous lives and God remembers all the good and the evil you did since the Creation.
Focus on these words of the holiday prayer book, "This day is the anniversary of the start of Your handiwork, a remembrance of the first day."

8. Imagine the sounds of the Shofar blasts. Picture in your mind the scene at Mount Sinai when fire and thunder emanated from the mountain and the people heard the voice of God teaching His Torah. Hear the cry of the Shofar summoning the Israelite troops to battle. Visualize it as summoning you into battle against your
negative tendencies. Hear the sound of the  Shofar as a wake-up call to summon you to positive action.

9. 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.

10. 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.

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

12. 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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