Meditation on the Shiviti

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 visualization. We wll visualize the Shiviti. The Shiviti is a traditional Jewish art form used for meditation. It is based on the biblical verse: "I have set God always before me" (Psalm 16:8).

The diagram of the Shviti appeared in many old synagogues in the form of a plaque that looked out from the bima so that people could meditate on the symbolism of God before prayer. Many local Jewish booksellers carry the Shviti that you can frame and hang at home for your own meditations. Scroll down below the diagram for more complete instructions.

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 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 begin the meditation by gazing at the Shviti until its details are clear in your mind

7. Contemplate the meanings of the tetragrammaton, the star of David and the menorah. See how many places you can find the Hebrew letters representing the name of God.

8. As you gaze, bring your own personal symbol of God to mind, and keep the energy that the symbol represents clearly in your consciousness. All that energy to absorb throughout your body and your mind.

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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