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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 an example of contemplation. We contemplate on the Ten Sephirot (Tree of Life) from Kabbalistic texts. Before trying this meditation we highly suggest reading the article Revisiting Jewish Mysticism. |
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Before you begin this meditation,
we suggest you click here and read
"Revisiting Jewish Mysticism".
Scroll down below the diagram for more complete instructions. |
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 should 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. Once you are accustomed to the rhythm of your breath notice that there are three energy levels on the diagram which correspond to the mental, the emotional and the physical in the human body. There are three vertical columns of positive, balanced and negative energies. Negative doesn't mean "bad", it just is the opposite of positive.
7. Contemplate by gazing at the diagram . Try to sense which level of your consciousness is causing problems in your life. Determine if the energy is overly positive (aggressive, assertive, domineering, macho) or negative (submissive, resistant, nurturing).
8. Focus on areas in your life that you can change
in order to bring the energy from positive or negative into a balanced
state. . Consider your relationships, your work, your inner self, your
spirituality. Allow each Sephira to speak to you, to provide guidance for
necessary changes in your life.
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.
