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 an example of Contemplation
on the Divine Name.This consists of contemplating
God's most sacred name, the four-letter Tetragrammaton, YHVH.
|
Yod----------> Heh----------> Vav----------->
Heh-----------> |
|
Please be aware that according to Jewish law, it is forbidden to pronounce the Holy name in any form whatsoever. This is because it is the holiest of God's names, and it is linked to every spiritual level. In this format, the name can be used as a ladder through which a person can link himself to the highest spiritual levels. |
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 softly opened gazing at the diagram above, 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. Once you are accustomed to the rhythm of your breath focus your attention on the image of the four-letter Tetragrammaton, YHVH, shown above.
7. Keep your attention focused on the four-letter diagram and allowing it to fill your entire mind. Notice any images that come into your mind. If you find yourself thinking about them, gently return your attention to the YHVH.
8. You may wish to add a mantra to this meditation such as Sh'ma Israel, as we did in a previous meditation or one that you're accustomed to.
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.
