Shyamatara Das

In the Service of the Divine Mother

Renunciation Versus Karma Yoga

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Brothers and sisters, the appointed time has grown short; from now on, let even those who have wives be as though they had none, and those who mourn as though they were not mourning, and those who rejoice as though they were not rejoicing, and those who buy as though they had no possessions, and those who deal with the world as though they had no dealings with it. For the present form of this world is passing away. I want you to be free from anxieties. – From the First Letter to the Church at Corinth

At the time this letter was written, there was great discussion among Followers of the Way about whether or not they ought to completely renounce life in the world, and spend every moment waiting in rapt anticipation. St. Paul’s counsel is that people should continue to go about their daily lives and activities (married life, mourning, rejoicing, commerce, etc.) but to do it all without attachment to any of it.

It seems to me that this is identical to Sri Krishna’s instruction to Arjuna. “Be not moved in success or failure, for union with God is evenness of mind.” The path of renunciation is not required. Instead, we are to continue to perform the duties of life, but remain unattached personally to the outcomes of our actions.

We should not pretend that our human lives and experiences are divorced from the material realm. The idea is to figure out how to live in the world, to be here now, in a way that is better – a way that expresses the values of heaven: compassion and kindness and patience and humility and joy – to feed each other, to be at peace, and to live with ease of heart.

“I want you to be free from anxieties.”

An Introduction to Self-Realization

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SRF Lessons CoverI recently watched AWAKE: The Life of Yogananda and it got me interested in his teachings. So many people on the spiritual path have mentioned his Autobiography of a Yogi as the prime inspiration for their journey, but I had never picked it up before. After watching the film, I downloaded the Kindle version and am now about halfway through.

Paramahansa Yogananda was the final guru in a lineage that began with the “Deathless Yogi” Mahavatar Babaji. Yogananda came to the United States in 1920 and toured extensively, lecturing and teaching yoga, which he often referred to as “the science of religion.” He also began to publish a series of lessons which were made available by mail, intended to help the reader begin with meditation along the path toward learning Kriya Yoga (the practice taught by his lineage).

The Self-Realization Fellowship is the organization that he established in the US to carry on his work. They still offer his lessons by mail. The content was updated after Yogananda left the body by his disciple Sri Mrinilini Mata, to whom he had entrusted the project. She considered it her life’s work, and the revised series was finally launched in 2019. It remains faithful to the original series, but offers some additional depth, incorporating some of Yogananda’s later writings and quotes.

The introduction to the series is available to read for free at this link.

Highest Achievements Through Self-Realization

I am just beginning to study and practice the meditation techniques taught by Yogananda. I don’t know yet whether or not I will adopt them as my principal practice. They are quite a bit more involved than the simple silent mantra meditation that I have been practicing. I am definitely interested in exploring them further, though, and will report back as I progress.

If you have had experience with Yogananda’s teachings or have practiced his methods, I’d love to hear your thoughts.

Four Dimensions of Meditation

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Kalacakra Mandala by Nabin K Sapkota

Many people begin meditation as a wellness practice. Others want to sharpen their focus and enhance creativity. Others are trying to develop a calm emotional bearing. Still others are seeking a pathway to heaven or enlightenment.

Here are a few observations about the four dimensions of human experience, and how a daily meditation practice can help to improve and nurture each of them. Some of what I will share has been documented by research, some is anecdotal and some even speculative. I’ll do my best to make clear what can be substantiated by more than my own hunches, and what cannot.

Meditation and the Physical Dimension

Meditation offers many benefits in the physical dimension of life, and could easily be adopted for the physiological effects alone. It’s one of the most effective ways to clear your body of stress hormones such as cortisol, and to promote the release of positive hormones like oxytocin. Daily meditators report that they sleep better. Meditation has been shown to improve cardiovascular health, and to reduce inflammation and help with pain reduction and pain management. There are also numerous health benefits to be derived from leaving behind the bad habits and addictions which tend to fall away after one adopts a daily meditation practice.

Also in the material realm, beyond the physiological benefits, meditation is often the gateway to better financial well being. Part of this is related to the better physical health, better decision making and better overall function promoted by meditation, but there is also a somewhat inscrutable tendency for things to simply “work out better” for people who meditate. Many people attribute their personal material well being directly to their intentional efforts to help it manifest while in a meditative state.

The practice can help you on the job, as well. Meditators report that they experience increased job satisfaction, better performance and better relationships with supervisors, peers and direct reports.

Meditation and the Emotional Dimension

Meditators report lower stress levels, and better overall emotional health. Studies tell us that meditation increases one’s sense of empathy for others, reduces anxiety, boosts self-esteem and optimism, and helps remove addictions, undesirable compulsions and negative states of mind. Better moods, better relationships, a prevalence of calmness and more joy are commonly reported “side effects” of adopting the practice.

Meditation and the Mental Dimension

Study after study has documented effects of meditation which include improved memory, mental clarity, attention spans and ability to focus. EEGs show more electrical activity in the areas of the brain related to reasoning and decision making. They also show enhanced activity between the two hemispheres of the brain, and globally throughout the organ.

Often, people who meditate report that they seem to have tapped into a wellspring of creativity and intuition that they scarcely knew was available to them before. New insights and solutions to problems seem to come to mind “out of the blue.” Creative people become even more creative. Collaboration becomes easier and more effective.

Better Performance by Any Measure

The effects of a regular meditation practice are profound, whether in the physiological, financial, emotional or mental realms. Once people begin to meditate they are generally more productive, happier, perform better and are more pleasant to be around. Even a quick review of the data confirms all of this, and should be an encouragement to anyone who is considering beginning a meditation practice.

There is yet another dimension to be discussed, though – that of the spirit. It is in the spiritual dimension where meditation proves itself to be not only a useful practice, but a nearly essential one.

Meditation and the Spiritual Dimension

When I use the word “spirituality” it is meant to describe the activities and pursuits in our lives through which we attempt to find meaning and purpose. Whether we are drawn in these spiritual pursuits toward theology, cosmology, philosophy, psychology, sociology, art, religion – whatever the approach – we are trying to determine why we are here, what meaning our lives might have, what legacy we might leave, and how to live the best and happiest life that we can during a relatively brief human life span.

It’s a little more difficult to speak with clarity, let alone certainty, about the effects of meditation in this dimension of human experience, but I shall do my best. Much of what I write falls within the domain of speculation, but I do believe it to be a well informed speculation.

It first ought to be said that the meditation practices that we know, whether focused, mindful or transcendental, all come to us from spiritual traditions. They may be used to good effect by those who have little interest in spirituality, let alone religion or mysticism, but the fact remains that these practices and techniques are rooted in humankind’s quest for meaning – for a deeper understanding of the universe and our place in it.

So it is natural that a meditation practice, whether it is intended to do so or not, may lead one to levels of consciousness where glimpses of “the answers” arise, or at least where a further interest in “the questions” is sparked.

People who meditate often report a growing sense of their lives as part of a unity, or kinship, with other human beings, other sentient beings, or indeed with all things, living, dead, animate and not. I believe that this is because that unity is the fundamental truth, and meditation can bring us into a state of consciousness where that truth is not only evident, but where it is directly experienced.

Meditation also helps to cultivate the qualities of compassion, kindness, forgiveness and joy. Regardless of how one views the “purpose” of life, certainly these qualities are preferable to misery, hostility, callousness, rudeness and holding grudges or seeking revenge.

Meditation also seems to help us get in touch with the passions in our hearts, and helps us develop the courage to pursue them. This is key to finding purpose and meaning.

It is said that when the student is ready, the teacher will appear. I have noticed in my own life and practice that meditation has helped me “get ready” – bringing ideas, resources and assistance to me by happy accidents of synchronicity at precisely the right times during my journey of personal development.

Explorations in the Essential Field

There are those who believe that our minds are structured in very much the same way as that which we observe as material reality. On the surface, things appear and behave differently than what we know to be true when we delve into their essential nature. Moving from the outward appearance of a “solid object” we first see compounds, then molecules, then atoms, sub-atomic particles, and then it gets very strange. As nearly as we can tell, the fundamental essence of things can be described as an energetic vibration, and what is experienced of it depends at least in part on the expectations of the observer. The vast field of probabilities waits until it is being observed before it decides how to express itself. Everything that we experience arises from this field of probabilities. All things arise from no thing.

As we achieve deeper and more profound levels of consciousness during meditation, it has been speculated that we can experience this field, and interact with it – perhaps even influence it – more directly than we do when mitigated by our bodily senses. Since the field is the foundational essence of all time and space, it is boundless. While experiencing these deeper levels of consciousness, we, too, become unbounded.

Stories of the great masters and saints who performed amazing feats (miraculous healings, being in two places at once, accurately predicting the future or giving witness of events which are happening great distances away, etc.) suddenly make more sense in this context.

When we meditate, do we really gain access to all of the wisdom and power of the universe? Do we encounter the face of God?

For many, many spiritual seekers over many thousands of years, that has certainly been the primary goal of the practice.

Calmer, Kinder and Better, At Least

Tempting as it may be to adopt the practice of meditation in hopes of attaining sainthood or supernatural powers, I shall be happy if it helps me to become, simply, calmer, kinder and more able to cope with the challenges of life in the coming decade or so.

It seems to me that this is reason enough to set aside a little time each morning and evening to practice.

I’d love to hear your experiences and thoughts on the matter. Please get in touch by email, or leave a comment below.

That’s why they call it a practice.

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Meditation SpaceIt strikes me that one of the most important things to bear in mind when beginning any spiritual practice, but particularly meditation, is the word “practice.”

A meditation practice reflects all of the various definitions of that word.

It’s a “practice” in the same sense as “it’s my practice to have a cup of coffee every morning.” It should become a natural and habitual part of the daily routine.

It’s also a practice in the same sense as establishing a legal or healthcare or accounting practice. We become practitioners, and the practice gets to be at the center of our lives.

But it is also a practice in the same sense as “practice makes perfect.” Each time that we sit down to meditate, we are, in a sense, rehearsing, and developing what the Buddhists call “skillful means.”

Meditation practice is very similar to playing a musical instrument in this regard. Very few people can just pick up a new instrument for the very first time and make coherent, melodious sounds with it. In the same way, very few people can sit down to meditate for the very first time and achieve a coherent meditative state of mind as an experienced meditator might. Those rare individuals who can do this have an abundance of grace in their lives (and may perhaps be benefitting from the practice of many past lifetimes).

Here are the important implications of this, especially for beginning meditators.

  • You can’t do it “wrong” as long as you do it every day.
  • But you must make it a habit, and do it every day.
  • It’s alright that you “don’t feel anything” or that you feel things which seem less than “skillful” or “spiritual.”
  • It’s important to be patient for results, and to set aside all expectations, except for the expectation that over the long course of time, the practice will be beneficial.

One wouldn’t go to the gym for the first time, and expect to perform as an elite powerlifter does. One wouldn’t expect to workout once every few months and reap the physical rewards of a routine workout regimen. In the same way, it is the constant repetition of meditation practice which yields the benefits.

Let’s say that our physical goal is to lose 25 pounds. It would be foolish to begin an exercise program, and give up after two weeks because we had only lost one pound. If we continue that program for a year, and lose weight at the same rate, we would exceed our goal.

There may be some workouts when we feel particularly strong and fit, and some where we do not. We may not feel anything happening at all during the actual work, and there may be weeks when we don’t see any results at all, or where we actually lose ground. But if we stick with the program, over the long run, we’ll achieve the intended outcome.

This is a good illustration of how meditation works. There may be times when we are able to achieve a deep sense of peace and wholeness and connection during meditation, and times when we feel more distracted and frustrated than anything else. But the goal isn’t to sit down and feel something. The goal is to sit down and meditate.

Om Dum Durgayei Namaha

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I did a quick Facebook Live session to help get the word out about our next Key City Kirtan gathering on October 9th, 2020.

The mantra is Om Dum Durgayei Namaha – a chant to Durga, the fierce and mighty protector.

Some Relevant Links

Eban’s Recent Podcast Episode

Washington, DC Meditation Study – In the video I mistakenly said that they chanted. They didn’t. They practiced an advanced TM meditation technique.

AlightLight Yoga Studio

Bhakti: Honoring the Names of God

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“Ram naam karne se sab pura hojata hai.”

“Repeat the Name of God, and everything else is accomplished.”

– Sri Neem Karoli Baba

Meerabai

What is Bhakti?

The simplest translation of the word “bhakti” is “devotion.” For most of us Westerners, if we know the word at all, we think of it as synonymous with the beautiful Hindu practice of devotional chanting. We also tend to think of bhakti as synonymous with “kirtan.”

Many of us get our first brush with this practice at a local yoga studio. One of my wife’s teachers used to bring a harmonium to class from time to time, and they would sing together after asana practice. I first experienced the practice myself in a Kundalini Yoga class that we attended together.

The Bhakti Movement came to the fore in Medieval India. The practice of personal devotion to Hindu deities is much older, dating back to the First Century BCE. By the 5th Century CE, notable bhakti poets emerged in Southern India, and the movement spread widely and rapidly throughout the Indian Subcontinent during the 12th to 18th Centuries. Some historians believe that its growth among Hindus was at least party in response to the arrival of Islam.

Bhakti as we know it today, at least in the West, tends to take the form of singing the names of Hindu deities (or sometimes other Hindu or Buddhist mantras), often accompanied by instruments such as harmonium, guitar, dotara, tablas, mridanga drums and kartals. It is quite often practiced in the call and response style from Indian folk music traditions known as kirtan.

I have come to think of this practice as a way to honor the light and life within each of us, and to draw our lives closer to that light. One need not be Hindu, nor hold any religious beliefs or convictions at all to appreciate, to enjoy and to benefit from this practice.

Bhakti as a Meditation Practice

One can think of bhakti as being simply a mantra meditation practice, with a melody. Just as we do in any mantra meditation we repeat certain words, phrases or sounds, and when our mind wanders off, we gently draw it back to the mantra we are repeating. This practice helps to still the mind, and helps us learn to keep our attention in the present moment.

Krishna Das uses the analogy of “a spoonful of sugar to help the medicine go down.” The medicine is in the mantra. The music is just there for the sweetening.

Singing to Evoke the Loving Presence Within Us

When we sing, and particularly when we sing together, we manage to get in touch with that part of ourselves which is most authentic.

Here is what the legendary American Folk Singer, Pete Seeger, wrote in his introduction to a songbook titled Rise Up Singing.

Once upon a time, wasn’t singing a part of everyday life as much as talking, physical exercise, and religion? Our distant ancestors, wherever they were in this world, sang while pounding grain, paddling canoes, or walking long journeys. Can we begin to make our lives once more all of a piece? Finding the right songs and singing them over and over is a way to start. And when one person taps out a beat, while another leads into the melody, or when three people discover a harmony they never knew existed, or a crowd joins in on a chorus as though to raise the ceiling a few feet higher, then they also know there is hope for the world.

I cannot explain this in a rational, analytical way, but there is something about these Indian devotional chants that stirs one’s heart. It is, perhaps, exceedingly odd to be a grey-headed white Christian American, singing in fumbling Sanskrit about an ancient monkey god. But when I do, I get the sense that it is one of “the right songs” that Seeger mentioned.

We sing bhakti to stir the loving presence deep within us, a presence which is secure, perfect and eternal. There are many names for it, but there is only the one presence – the one Source – that which is life and love.

Entering the Age of Truth

The Hindus have a name for the time in which we currently live. It is called the Kali Yuga. One of the four great epochs of the world’s time cycle, the Kaliyug is the age of confusion, or downfall. It is a time of great darkness, materialism and conflict. Not fun to be living in such an era.

The good news is that the Hindus also believe that during the time that we engage in spiritual practice, particularly devotional chanting, and especially when we gather together with others for bhakti, we enter into the Satya Yuga – the age of truth, and light, and beauty, and kindness and justice. As we enter into the age of light, that light enters into us, and radiates out from us to everyone and everything around us. We bring light, life and happiness to our own hearts, to our community and to our world.

Of course, it is hard to find data on this. How does one measure the truth in a person’s heart? How does one verify a person’s location in one of these four ages described in ancient Indian lore? Do these ages even exist?

What we do know is that negative states of mind, things like tension and anger and fear and doubt and worry, all have a negative effect on human physiology, neurology, psychological health and societal health. And we also know from anecdotal accounts and bonafide studies that practices such as bhakti, over time, can help to promote positive states of mind (and improved physical well being, too – music is now used to help treat chronic pain, to help speed the recovery of stroke victims and more).

Since bhakti is also an immensely pleasurable activity, I’ll take the chance that it doesn’t transport me to the Satyug. But I prefer to think that it does. 🙂

But how can a Christian sing to a “foreign god?”

I won’t argue with someone who believes that God is the ogre of the universe, waiting to stomp on the first person who appears to be having fun. I also won’t go into any detail in this post about the historical context of the Ten Commandments, or Church teaching on this topic. I do have thoughts on these matters, and perhaps will write more on the subject later.

For now, I will simply say that I have come to believe that these distinctions we draw between the Catholic Jesus and the Baptist Jesus, and Allah, and Jehovah, and Shiva – we are thinking too small. These are not different gods, they are different ideas about the One God.

In any case, I am at peace with it.

As noted earlier, one need not buy into any specific ideas about God or religion (or any ideas at all) to enjoy kirtan and benefit from its practice. Here is how one of my favorite bhaktas, Devadas, puts it on his Brooklyn Mellows website.

While these mantras are associated with the sacred forms, names, mythologies and great teachers of traditional Hindu culture, it is not necessary to be religious or even spiritual to enjoy kirtan or for it to be a transformative practice. While the practice of kirtan may awaken a spiritual mood or feeling within us, we aren’t asked to believe in anything. We don’t need to convert to any particular religion or sect. There is no dogma to follow. We aren’t asked to be anything other than who and what we already are. We can try the practice and if we enjoy it, great. We can come back to it and even integrate it into our lives. And if we try it and we don’t enjoy it, that’s also great. We can move along to something else that might be better for us.

Want to get started?

If you’re interested in learning more about this sweet, sweet devotional practice, there are two incredible online video resources that I would suggest.

Every morning, at 9 AM Eastern, Devadas has been livestreaming kirtan from his apartment in Brooklyn. He began doing this during the early days of the pandemic quarantine, and at the time of this writing is approaching six months without having missed a day. Watching his streams, and chanting along, have become a fundamental part of my own daily spiritual routine, and I have learned so much from him about the chants and the practice. It’s a beautiful gift to the world.

Also, once a week, on Thursday Evenings at 7 PM Eastern, Krishna Das livestreams kirtan and Q&A on his YouTube Channel. These sessions, too, are a great gift. His stories about his guru and his time spent in India are fascinating, and his perspective and sense of humor add quite a lot of that “spoonful of sugar” mentioned above.

There is Bhakti, Right Here in Key City

With a capital B and that rhymes with Key. 🙂 Sorry. I couldn’t resist.

We also have an entire website devoted to our own local kirtan gatherings. There’s not a lot of content on the site yet, but you may find something of interest there, along with links to other sites, resources, and chant lyrics. Visit KeyCityKirtan.com if you’d like. And if you live near the great Chicago Southland, come join us some time.

Do you sing bhakti? Share your favorite stories, insights and resources. Have questions? Email or comment. I’d love to hear from you!

A Simple Meditation Practice

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“If every 8 year old in the world is taught meditation, we will eliminate violence from the world within one generation.”

– His Holiness the 14th Dalai Lama

Photo by ESA/Hubble

I began a daily meditation practice in April of 2019. The resultant changes in my life and well being have been nothing less than miraculous. Before beginning the practice, at the age of 61, I was miserable, obese, depressed, in chronic pain, suffering from high blood pressure and pretty much just waiting around to die. Since I began the practice, I have lost nearly 90 pounds, am off the blood pressure meds that I had taken for more than a decade, and can barely wait to wake up each morning to find what the new day will bring.

In this post, I’ll share a simple practice that you can teach yourself and practice wherever and whenever you would like. It requires nothing but your time, attention and persistence.

Some Benefits of Meditation

Here are just a few of the effects of a daily meditation practice which have been documented in study after study.

  • reduced cortisol (the stress hormone) and cytokines (inflammatory agents)
  • increased oxytocin (the “love” hormone)
  • better sleep
  • less anxiety
  • reduced inflammation and pain
  • lowered blood pressure, better cardiovascular health
  • more electrical activity in the areas of the brain related to positive thinking and optimism
  • increased intuition, insight and self-awareness
  • improved self-esteem
  • more creativity
  • improved focus, attention span and memory
  • increased empathy
  • compulsions, bad habits, addictions and negative states of mind lift and disappear

There’s no way to do it wrong, as long as you do it.

Like many others, I had tried to meditate earlier in my life, noticing no effect. I think that my understanding of what meditation is, how it works, and my expectations were to blame. I wanted to “go somewhere else” or be someone else as I meditated. I wanted for all of the cares of the world to instantly melt away, and to find myself in an alternate realm of magic where I was at the center of it all – wise, powerful and in control. I wanted to feel all of that during meditation sessions, and when I didn’t feel (any of) that, I thought that I must not be doing it right. I quickly gave the practice up as a waste of time, feeling guilty that I didn’t “get it.”

When I began to meditate this time around, I started almost by accident, and without any expectations at all. It felt good, so I kept doing it. Then I started to research, and was lucky enough to stumble on this advice: there is no way to do this practice “wrong” – so long as you do it every day.

A Simple, Powerful Practice

There are many different types, techniques and styles of meditation practice. I have studied and experimented with quite a number of them, and still vary my practice depending on what seems to be working for me at the moment, or new things I have learned about and want to try. I’m going to describe my current daily practice. It is the one I would recommend to someone who is interested in beginning.

Several words of caution are in order before I describe what to do. This is a deceptively simple technique which has been used by millions of people around the world for centuries. It is practiced by people of all ages, nationalities, religions, beliefs and stations in life. It will yield vast benefits and blessings to your life if you practice it consistently, but this will take some time. One cannot “install” a new state of mind, anymore than one can install a crop. We plant. We nurture. Things grow and produce the harvest. Do not expect to “feel anything” or to see any results in the early days of this practice. It takes time.

I’m also not going to provide a lot of detail here on what happens to our mind and body during meditation. In general, we learn to become calm, our brain waves settle down into a lower frequency, our bodies become relaxed. Do not expect to feel or sense anything unusual or profound (although this may eventually happen). Just devote some time to the practice each day for a few weeks, and see what happens.

The technique that I’ll describe is the one that I personally practice each day. Although I have not been taught TM, I understand that this practice is quite similar to what Maharishi Mahesh Yogi taught. It comes to us from the Hindu tradition, but it is similar to centering prayer as practiced and taught by many Christian mystics of various denominations. It must be emphasized that this practice meshes well with nearly any faith, but one need not have any religious convictions or beliefs at all to benefit from it. The physiological and neurological response depends only on a willingness to practice each day.

How to Meditate

For this meditation, you will need a mantra. Mantra simply means “mind tool.” It is a sound that you will repeat to yourself silently during the meditation. When this technique is taught by a guru or yogi, a specific mantra may be selected for the student based on their age, gender, temperament, etc. For our purposes, almost any simple word or sound will do, although it would be best if the word does not call to mind a lot of associations. For instance “car” might be a poor choice, as your mind may be drawn to images of cars. This is why the ancient mantra sounds from India and Tibet make such excellent mantras for we Westerners, because there are no deeply ingrained associations with them for us.

The mantra I would recommend for starting out is “SO HUM” (sometimes pronounced “so-hung” or “so-haum”).  The literal meaning of the mantra is “I am.” So it is an affirmation of sorts, but you should not focus on the meaning during meditation. Just repeat the sound silently in your mind.

Ready to begin?

  • Sit in a comfortable chair, feet on the ground. Hands in your lap. Don’t cross your legs or arms. Try to keep your spine relatively straight.
  • Set a (gentle sounding) timer for 20 minutes.
  • Take a few deep breaths with your eyes closed. Open your eyes softly and briefly, and then close them again. No need to keep a focal point. Just relax.
  • Begin repeating the mantra silently. SO HUM. SO HUM. SO HUM.
  • Keep repeating the mantra silently. When your mind wanders, gently come back to the mantra. Do not judge yourself or worry when your mind wanders to tasks that you need to complete, or the TV show that you watched last night, or your grocery list or whatever. When you recognize that this is happening, just bring it back to the mantra repetition. If your mind wanders, or even if you drift off to sleep or whatever, it’s alright. There’s no way to do this practice wrong as long as you just do it.
  • After 20 minutes, wiggle your fingers, toes and maybe stretch a bit, to ease back into normal consciousness. Gently open your eyes, and breathe for a few moments before getting back to your day.

That’s it. The beauty of this practice is that it can be done anywhere, any time, without any props or aids or anything else added to the picture. Also, you’re not trying to focus your mind, or eliminate anything, or hold on to anything. It’s just a very gentle falling into your natural state of “relaxed but alert.” You may “lose” the mantra altogether sometimes if you get deep enough, and that’s okay too. Just bring your attention back when you notice that happening.

Some Final Words of Advice

Here is something that I shared with a friend who was considering beginning this practice.

I’m guessing that if you do this, the first few times especially, you’ll be frustrated. Nothing is happening, I can’t relax. I don’t feel different. My mind is racing. I’m not doing this right. Blah Blah Blah.

But if you stick with it and do it every day, twenty minutes in the morning and twenty minutes in the afternoon (if you can – go shorter if you must) then after awhile it will begin to make a difference.

The keys are don’t focus, don’t visualize, don’t do anything. Just sit, Breath. Repeat the mantra silently. Every day. Twice a day. Work up to twenty minutes a session. That’s it.

A Few Links

Here are a few links that may be of interest.

Centering Prayer (Video) – In this short video, my friend Gary Thomas, who is an Assembly of God Pastor, describes his practice of centering prayer.

Transcendental Meditation™ Official Website – I must emphasize, again, that what I practice is not TM, I have not been taught TM, and I make no claims that what I describe above will yield the same results. I would love to hear from practitioners about your experiences. Here are a couple of videos about that practice.

David Lynch Explains TM (Video)

Intro to Transcendental Meditation (Video)

How to Get Started With Meditation – This is a blog post which gives a little more information on what happens to the brain during meditation, and describes some alternative methods. The binaural beats technology described is also a great way to get started with the practice, helping to slow the brainwaves into the Alpha or Theta zones using stereophonic sounds. I still use that technology on occasion.

Do you meditate? What is your practice like? Please comment or email with your ideas, experiences and any questions.

Image Credit: Photo by ESA/Hubble

Keeping a Gratitude Journal

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Journal, Pen and Coffee MugOne of the very first things that I learned to do when I began to change my life was to begin keeping a gratitude journal. This incredibly simple practice can have a profound effect on one’s happiness and well being.

In fact, for the time and effort invested, this may be the single highest leverage activity in which one can engage for happiness, spiritual development and good mental health.

The process is simple. Find the time each day to write down three things for which you are thankful. Lots of folks seem to find the most benefit in doing this practice in the evening or just before bedtime. You don’t need a fancy blank book or app. Just grab a notebook and pen, reflect for a few moments, and list three things from that day that make you feel grateful.

It is truly as simple as that, and it seems easy enough as well, but at first it may be more challenging that you anticipate. The first few days it may be pretty easy to come up with things to write, but then you may find yourself repeating items – which is alright, but the real power of the practice comes from finding new things each day for which you are grateful. This is because you will find yourself actively looking for things throughout the day that you can write down in your journal that evening. As we are on the lookout for positive things, we gradually train ourselves to expect positive things. This single shift in attention has dramatic effects.

Here are just a few of the most common benefits that have been documented in studies of this sort of journaling practice.

  • Better Sleep
  • Healthier Eating
  • Lowered Risk of Heart Disease
  • Lower Symptoms of Depression
  • Lower Stress Levels
  • Improved Interpersonal Relationships
  • Less Focus on Materialism
  • Increased Generosity
  • Improved Self-Esteem
  • Improved Sense of Agency Over One’s Life

Fairly dramatic measurable results are found in studies within the first month of beginning a gratitude practice.

I learned about this practice while watching a “self-help” documentary about the Law of Attraction. I cannot recall who made the suggestion, or which movie it was, but I remember thinking “this is simple to do, so why not try it?”

Along with another practice called the “mental diet” which I’ll describe in another post, this habit did more very early on in my spiritual journey to change my attitudes, perceptions and the quality of my life than any other activity I can name. For me, the most significant result has been an easing of episodes of depression that had plagued me for more than 50 years.

I’d love to hear about your experiences with gratitude, or your questions. Feel free to email or leave a comment on this post.

Praying the Divine Office

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Liturgy of the Hours BooksI was introduced to the Divine Office by a lifelong friend who is a Catholic Priest. From time to time he has come to visit our family for a few days, and he always brings several beautifully bound large volumes with him for his daily prayers. I was fascinated and intrigued by all of the ribbons and the elaborate process involved, but thought of this prayer as a somewhat arcane practice, reserved for the clergy.

At some point I considered praying the Office (also called the Liturgy of the Hours) as part of my Lenten practice one year, and did a little research. Unfortunately, a lot of the material online seemed more complicated and daunting than helpful.

I was eventually lucky enough to find a resource called Universalis. In addition to the website, there is also a smartphone app which makes it simple to add this ancient and beautiful prayer tradition to one’s day. My own practice is to pray the Office of Readings combined with Lauds (morning prayer) first thing in the morning, and then Vespers sometime during the evening.

Initially, I prayed the Hours only during Lent, and by the time Holy Week arrived, was satisfied with the prospects of putting the practice behind me until the next year. For some reason here in 2020 I continued the practice after Lent ended, and it has now become a habit that I intend to observe, if the Lord wills it, for the rest of my days. Beginning and ending each day with this deep dive into the Psalms helps to bring a longer-term perspective and a sense of centeredness to the flurry of life and its daily activities.

This practice has also given me a deeper understanding of the nature and context of Judeo-Christian scripture itself, and of the character of the God we Christians worship.

If you’re interested in praying the Office, I would highly recommend the Universalis website. There’s no cost for the web version, and both the desktop and smartphone apps are very reasonably priced. If you pray the Office of Readings with Lauds, you’ll want to set aside fifteen or twenty minutes for it, and Vespers is a bit shorter (maybe five or ten).

Do you have a formal daily prayer practice? I’d love to hear your experiences, resources, and questions.