THE MEDITATION-OBSERVATION EXERCISE

By Lawrence Wilson, MD
© Revised, December 2007

Meditation is a very commonly-used word with many different meanings. It generally refers to a method of calming or stilling the mind for the purpose of enhancing peace, increasing awareness, or it a religious or spiritual practice of some kind.

I wish to focus on a method that has been immensely helpful for myself and for many others. It has no religious affiliation, although I learned it from a Judeo-Christian man, Mr. Roy Masters of Grants Pass, Oregon. I have modified it somewhat from the original exercise, but the changes are minor.

This article begins with a definition of meditation, followed by a discussion of the benefits of meditation, and ends with the procedure itself. I hope the meditation-observation practice is as beneficial for you, dear reader, as it has been for me and many hundreds of others.

A DEFINITION OF MEDITATION

Let us define meditation as a specific exercise or method for bringing into the body the maximum amount of subtle energy. This may seem like an unusual definition. It is not the usual reason why one meditates. However, it is the intent of the exercise I will suggest.

One may ask, why this definition? The reason is that the practice I recommend is not a general meditation exercise. It is very specific in its intent. The next question is, What is subtle energy? It is the basic energy that animates all life on planet earth, and even the planet herself. The energy itself is unseen and unfelt for the most part, but is in fact the basic ‘stuff’ or ether out of which all created matter is built. In other cultures and traditions, it is known as prana, chi, vital force or zero-point energy.

The more of this energy that we possess or take in and pass through our bodies, the better we look and feel. Also, by ingesting or absorbing more of it, we can develop certain brain centers that otherwise remain dormant in almost everyone. These can offer new abilities such as the fact of telepathy, ability to see the aura or energy field around an object or person, and much more. Thus, the goal of this meditation is to bring in more of this energy in a safe and simple manner available to most anyone willing to spend the time to do the exercise.

I have used this method for some 28 years on a daily basis. It has helped heal the body and developed my mind in ways I would not have imagined. This is the only reason I continue to recommend it.

A NEW SOURCE OF ENERGY

The reason I define meditation as I do is that the main benefit of the exercise recommended here is to permit one to connect with a new source of personal and healing energy. This may seem like a strange idea. However, it is no doubt true, and one can feel it, first as a slight tingling and later throughout the body. This source is the etheric or subtle energy of the universe.

I believe this is really what people call the “high self”, the “real self” and the “still, small voice within” referred to in the holy bible. This source promotes and provides health and long life. It is also associated with new abilities and powers that are not available when one is connected only to the physical and environmental sources of energy or physical reality. This is the key to the meditation exercise.

THE GOAL OF THIS PRACTICE

The goal of meditation is to activate your full potential. This is much greater than you may imagine. Some readers have heard of advanced saints, yogis and others who perform amazing feats of courage, skill or daring. Others learn fantastic knowledge that they share with the world. Jesus, Buddha, Mohammed and other world leaders are such individuals. You can be one, too, in your own sphere. Meditation is the path recommended in all major religions to do this. It is a long, slow road, so it is best to begin now.

BENEFITS OF MEDITATION

PHYSICAL HEALING

The effects of the new source of energy are many, and they occur on all levels of our being. For example, physical healing occurs because the subtle energy, as it enters the body through the head, automatically flows to constricted and congested areas of the brain and body.

Many other subtle changes occur in the glands and other organs of the physical body. For example, the practice of sitting quietly in meditation inhibits the sympathetic nervous system. This is the fight-or-flight nervous system. Resting this system powerfully affects the adrenal and thyroid glands and assists the activity of the immune, digestive and elimination systems. Many other benefits flow from this one benefit to the nervous system. Breathing also slows and deepens, bringing more oxygen to the body cells. As breathing changes, the body becomes better oxygenated, which helps rejuvenation, in general.

MENTAL/EMOTIONAL HEALING

So much change occurs on mental and emotional levels that a large section of this article will discuss just a few of the major ones.

Mental healing occurs for several reasons. Meditation is like a once-a -day mental checkup. Incomplete thought processes will be completed as the mind stops racing out of control. Old mental and emotional traumas are brought to light and resolved in the light. This reduces stress dramatically.

Meditation also keeps one in the present moment. This is where all wisdom and healing lie. Fear and anxiety are in the future, while guilt and remorse are in the past. The exercise is very grounding and centering, which reduces stress and assists healing.

Meditation is a form of psychotherapy. It gently brings up hidden thoughts and attitudes so they can be examined objectively. It is self psychotherapy that proceeds at one’s own pace and brings up issues in exactly the correct order. By cultivating the ‘witness’ in oneself, it shines the light of truth on every activity, relationship and event in one’s life. This has a powerful healing effect provided one is willing to make needed changes that are best for oneself and best for others as well.

Negative and random, distracting thoughts suddenly are found to have less power. This is a mental effect. Mentally, meditation is anti-hypnosis. Roy Masters is a hypnotist by profession. He realized people did not need hypnosis to cure their problems. They are already hypnotized and, in fact, need de-hypnosis. Television and especially advertising induce hypnotic suggestions. These only work because the population is already in somewhat of a trance state and are easily influenced. Meditation, by increasing awareness, helps one out of the hypnotic or trance state.

Emotionally, one slowly becomes more centered and balanced in one’s attitudes and approaches to life. One becomes more centered in oneself, which is not the same as becoming self-centered. The difference between these two states is enormous. Centered in oneself means that one has a place of balance and peace within. This allows one to become less self-centered, which refers to preoccupation with the ego in most instances.

These physical, mental and emotional effects combine to reshape the entire person, top to bottom, into a more loving, more unselfish, more Christian or more enlightened being. This is the beauty of this meditation. It only causes problems if one is determined to stay in one’s old way of being. So openness to change is essential for the best success. Holding on to the past in any way, for example, will slow or even stop one’s progress. This is a very important key to success with this meditation. Many other practices do not challenge one in this regard.

HABIT CHANGE

With this meditation, bad habits will tend to drop you. You will no longer be compatible with them. Many such habits simply stem from unawareness. As your awareness grows, you will see the roots of your habits. This meditation allows you to understand yourself without becoming morbid or negatively self-conscious.

You will see the process of your thinking and why you smoke or drink or engage in habits or activities that deplete you. As you begin to take more of your cues from the higher self or real self, you will be less often triggered by people or events. Common sense and a spiritual sense take over. Change then becomes much easier. Life becomes simpler.

THE WITNESS

By bringing in the new source of energy, this exercise offers a simple way to retrain the mind to watch itself without judgment or condemnation. It is not, in itself, a way to solve problems, but a way to increase awareness. By increasing awareness, one understands oneself and others better. This understanding brings solutions for problems without struggle or effort. The only effort required is to practice the exercise regularly.

This meditation is a way to tame the wild beast of the mind. At times it can feel like breaking a wild horse. It is a way of coming home to the self we often run away from, of being with oneself in a relaxed way, of viewing problems without running from them or having to react in any way. Meditation can be viewed as turning down the volume of a blaring radio, so you can hear the more subtle music within.

FROM EXTERNALLY CONTROLLED TO INTERNALLY MOTIVATED

This meditation helps enormously to shift the control or major influence on a person from the world and its hidden forces to the inner person. This makes room in the mind and opens the way, later, for receiving direct guidance from beings who may be called angels and others. They, in turn, will guide you and enable you to live an amazing life of love, prosperity and rewarding work.

Change in this direction, however, takes time and occurs slowly and gently in most cases. If an opening occurs quickly, all the better. However, one must be on guard, in fact, against the intrusion of other beings into the mind who are not benign, or who are less benign. These are sometimes called negative souls or negative guides. One must always use common sense in regard to following any possible guidance. It is imperative that one be fully rested, hydrated and well-nourished to receive better guidance.

Meditation allows one to unfold from within, like a flower in the spring. In our physical development, we grow from the inside out, but mentally we generally grow from without. That is, one’s education, friends, events and traumas shape the mind. Meditation permits a different kind of mental and emotional development from within. It occurs according to one’s personal plan, not by accident or by the effects of others or random circumstances of ones life.

THE ULTIMATE LIFESTYLE MODIFICATION

This exercise is the ultimate lifestyle modification because it will shift everything in the lifestyle as you change as a result of meditating daily.

IMPROVED RELATIONSHIPS

Meditation cultivates a relationship between the inner self or soul and the outer self. It is a powerful way of loving the real self. By working on this relationship, all other relationships improve because one is in better touch with one’s deepest essence or higher self or God. Marriages begin to work better, children begin to shape up and one relates to people in a more genuine way.

As one learns to see oneself more clearly, one sees others with more clarity and discernment. Of course, not all your friends and family will like this. They may have been using your anger against you, manipulating you with praise or blame, flattering you to get what they want or intimidating you with idle threats. You will see all this more clearly and the relationship will change.

One becomes less influenced by images and illusions outside as you dissolve the images and illusions inside your head. One becomes less gullible and less vulnerable to other's attempts to deceive and control you. If a couple meditates, it is like adding a neutral third party or mediator to the relationship. This reduces ego fighting and the battle of the wills that often occurs between partners.

By loving oneself through meditation, one becomes less dependent on the love of others. Meditation allows you to practice true love. Many people want to be loving, but they don't seem to know how. By connecting to your higher self or real self, one is filled the love of the creator. This can then be shared with others.

This love is detached, asks nothing in return, and is therefore more pure and unconditional. One can see what others really need, not what they think they need or what they say they need. It is the quality of compassion and not a bargaining session - if you love me I will love you. By experiencing the real thing, one becomes aware of selfish motives and feelings that one thought were love. These include attachment, identification, projection, lust, ambition, sentimentality, enabling and pride. One will be able to let these go as one sees they are not love at all and are unnecessary and harmful.

EMOTIONAL CONTROL

True meditation is a marvelous way to "know thyself". It is the impartial study of oneself. As one understands the self more deeply, power and control over the self increases. As you gain control over yourself, you will find yourself more confident and having a certain natural authority over others without having to struggle for it.

In a sense, the real Armageddon is fought inside your head. When you have conquered yourself, dealing with the world is much easier. The world situation is no more than a reflection of the struggle that goes on inside each of us. By changing yourself, the spiritual struggle is won and the world will change.

GREATER ABILITY TO LOVE AND HELP OTHERS

Many times, we wish to help others, but it is not so easy. By learning to love yourself through meditation, you will have a greater understanding of how to love others. You will cease to spread stress, negative thoughts and emotions you didn't even know you had. This alone has a calming and uplifting effect on everyone.

You will have a greater sense of perspective and become more compassionate. Compassion is a special kind of love in which you understand more. You will understand better what people need, when to intervene and when to leave people alone.

HAPPINESS

This meditation causes an honest positiveness. It causes a happiness and positiveness because one is relieved of false ideas, delusions and useless emotions. One’s perspective comes more and more from the higher self or real self, the real spiritual source of truth and happiness. This occurs slowly as layer after layer of unreality is removed.

This is very different from blocking out negative thoughts. The latter type of “positive thinking” usually does not hold up under stress.

Awareness, as a result of meditation, is a great source of happiness. Most sources of our happiness are fleeting. Most material things that we think we want are ephemeral, and soon we want something else. Awareness is knowing and understanding about yourself and about the world. You will stop looking for happiness outside yourself, and this relieves a great amount of anxiety.

A POSITIVE MENTAL FOCUS AND WAY TO SOLVE PROBLEMS

Meditation teaches a new focus for one’s life - to become self-aware. It reduces the energy-wasting folly of the ego life. Shifting one’s focus away from time-wasting and unhealthy ego pursuits has a powerful healing effect. Bad habits such a smoking, drinking or eating junk food are easier to eliminate as one sees them for what they really are and how they affect oneself.

Meditation offers much greater clarity about ones life. This can result in new directions, new pursuits, new occupations and relationships that are far more healthful.

This meditation is not a way to directly solve problems, but a way to increase awareness. This will slowly bring new insights that will solve many problems. The principle is ‘the truth will set you free. J. Krishnamurti, a famous author, once said, “awareness brings its own action”.

A principle used in the science of biofeedback is “anything you can monitor, you can change”. Meditation is a form of biofeedback in that one monitors one’s thoughts and other mental activities. As one does this, thinking and feeling habits will change. Confucius said “if you understand a problem deeply enough, you will have the answer”. Meditation is a way to study yourself ever more deeply. This will bring answers to many problems.

Meditation is like carefully a studying a friend from an objective perspective. Often it is easier to solve friend’s problems, because one is less involved. The same will occur with one’s own problems as they are seen more objectively. Common sense will take over in many instances and help you solve your problem.

This meditation is a way to “gather the facts” about oneself and one’s situation in a new way. The trick is not to judge what you see or observe. Don’t say, “Oh, but this can’t be. That person seems so nice”. Just keep observing and ask only for the truth to be revealed. With enough insight, solutions to problems become apparent. There is no need or benefit to adding any new thoughts or ideas of your own. It is eough to see what is. The underlying premise is that you know the answers. They are just obscured by confusion and misperceptions. This meditation is, in fact, a removal process. This differs from many exercises that seek to whitewash over negative or undesirable thoughts or emotions.

Meditating in order to solve a problem is not the correct motivation for meditation. One should not “meditate on something”. However, it is fine to begin with this motivation. Later you can change your motive to just wanting greater awareness, which will in turn bring answers in their own time. In the meantime, if you do not know what to do about a problem, often it is best to just wait. In your helplessness, help will come.

STRESS REDUCTION

When the head is filled with racing thoughts, one is often unaware of danger and stress until it becomes extreme. As one meditates regularly, one becomes aware of stress sooner and can take faster action. One becomes more like the wild animals who sense danger and react quickly, as by instinct.

For example, it allows you to feel tensions in the body each day, so one can change posture, habits or other causes rather than let the tensions build up.

A POSITIVE STRESSOR

The new source of energy functions very well as a positive stressor. This means it stresses the person, but in a positive or beneficial way. It brings in more truth, along with the subtle energy, so one can say it is the stress of truth and awareness. This places a spiritual stress on one that can result in character development. One is not forced to change, but the exercise will show one the truth about many things. If one does not act on the new information, it will be brought up over and over again.

SPIRITUAL DEVELOPMENT

The new source of energy slowly develops the subtle or energy bodies of a mature person. These are known in some circles, but rarely mentioned in Western medical literature.

In fact, the human being has six or more subtle bodies. These are not physical, but can be felt and measured with the proper measuring devices. This exercise, unlike many others, definitely promotes the development of these bodies in anyone who practices the exercise correctly and regularly. The change may not be noticeable immediately. However, this form of development promotes better health and long life, along with many other benefits that are discussed in esoteric books on this subject.

For example, the energy the comes in to a person who does the meditation exercise first develops the etheric body. This is an energy body that completely surrounds the physical body and is observable by some as part of the aura or energy field that surrounds every living thing. The energy one brings in through the head that causes a light tingling sensation in the hand is an aspect of the etheric body.

HOW TO MEDITATE

I learned this exercise originally from Mr. Roy Masters of the Foundation Of Human Understanding in Grants Pass, Oregon. If you want to learn about him, his website is www.fhu.com. Mr. Masters offers this exercise on a cassette tape or a CD. I also offer a CD with the exercise and have made what I think are a few improvements, but perhaps not. My CD is described on this website and available by clicking here for the meditation CD.

CD as it keeps one focused. Click here for this CD. Here, however, is the basic procedure:

Sit in a straight-backed chair, with your arms loosely at your side. A variation is to lie down and place your hands at your sides. Close your eyes. Become aware of your right hand. Just notice it. Do not concentrate on it or visualize it unless you have to. Just be aware of it and notice it. Do not force anything to happen.

It is often easier to be aware of one finger at a time. Move your awareness from finger to finger, but do not move your awareness to the rest of your body. Keep your awareness on your hand. It should start to tingle just a little bit.

At the same time, look through the middle of your forehead, as though you were sitting inside your head and looking out. Do not roll your eyes up, just look through the middle of your forehead. Allow energy to flow into the top of the head and down the body to the right hand. Encourage this energy to flow by drawing it down into the body to the right hand. Slowly this flow and the tingling of the right hand will increase.

You will probably find you cannot do the exercise for very long without becoming distracted.  Thoughts come, songs, things you have to do later that day. Your body may itch, or you may even fall asleep. Just observe the thoughts and feelings without judgment. Bring your attention back to your hand. Bring it back thousands of times if needed. Slowly, your mind will not stray. You are training part of your mind to observe at all times.

You may notice results within a week or less, or results may take longer. You may feel calmer, more detached, and you may gain insights. Often the insights will not come while meditating. They may come while you are doing the dishes or driving your car.

Each time you meditate, you alter the way you perceive the world. You will see things slightly differently. Some of what you see may not be pleasant. Just watch it all from a neutral place

PROCEDURAL MATTERS

- Do the exercise as much as you can; at least twice a day. You can do it anytime and anywhere, although I do not recommend doing it while driving, at least not for a while and not on a busy road.

- Each time, do the exercise as though it were the first time. It should never become a habit or mechanical. Do it a little deeper each time.

- Make it part of your lifestyle.

- Be patient. Benefits come in their own time, not when you think they should.

- Some days it will be easier to meditate than others. Several years may be required to refocus your mind. Just keep at it.

- You must be willing to see the truth, to wake up, to see yourself as you really are. You will see your faults and shortcomings. You will also become aware of many qualities and abilities that you didn't know you had, as you become free of your past and all the false notions that you learned from your environment.

HOW TO STAY WITH IT IF YOU HAVE TROUBLE MEDITATING

It is perfectly normal to have difficulty meditating with this exercise at times, particularly when starting out. Here are a few suggestions. Make meditation part of your daily lifestyle. Set things up so you have the time to do it in peace. Turn off the phone, arrange for someone to watch children. Go to the office early if home is not a suitable place to meditate. Ideally, have a special room and chair that you use just for meditation.

Some days won’t be easy. Think of disciplining an unruly child or training a dog that you have not trained for years, and you have suddenly decided to train. Sometimes it will resist a lot. Don’t worry about it. Just say, “OK, we’ll do better tomarrow.”

If you are an athlete or train at anything, you know that you have good days and bad days. Just take it all in stride. Meditation involves discipline, which comes from the same root as the word ‘disciple’. It is not about forcing things. It is about gently staying with or following your path and the results will come.

Use gimmicks to help you stay with it. The best one I have found is to use a cassette tape to help you maintain your focus and to time your sessions. I learned to do the exercise while walking slowly, as I had difficulty sitting still. I also learned to medicate while doing a coffee enema that was part of a physical healing program I undertook. It was a perfect time to meditate, as I was forced to lie still for 20 minutes or so while retaining the enema. Any place you are confined to a chair such as an airplane flight or a quiet concert can be an excellent place to meditate. Meditate in the bathroom stall if that is the only peaceful place where you find yourself.

HOW TO COPE WITH WHAT COMES UP

One reason some do not continue with meditation is the fact that everything negative within you will be revealed, slowly but surely. This can be very disconcerting. The key to success is learning to just observe whatever comes up during meditation. Be grateful for seeing the truth, even if it is unpleasant. You do not have to react in any way. Definitely do not judge yourself or others. If you wallow in your thoughts or insights, it will keep them around. It is best to view all thoughts, emotions and insights as you would view clouds in the sky. Let them come and let them go.

HOW DOES THIS MEDITATION DIFFER FROM THE OTHER EXERCISES?

Prayer is an asking process, while meditation is a receiving process. Prayer involves a conscious use of the will while in meditation one is more receptive, using the will only to do the meditation exercise. Religion usually involves an organized body of doctrines and rituals.

The meditation recommended here contains neither doctrines nor rituals. It is simply an exercise. It is not a religion, although I feel it is the essence of religious practice. The word religion from the Latin means to link back. Meditation is a way to link oneself back to one’s source, higher self, real self, angelic guides or the creator.

This meditation has no doctrines except to recommend increasing awareness, which in turn will lead one to many truths. It is the way to put into practice the injunctions "thy will be done" and "the truth will set you free", and the way to contact "the kingdom of heaven within". Unfortunately, many religions exclude and even shun meditation. Meditation is a way to experience being ‘reborn again of spirit’ spoken of in the bible. This is also sometimes described in religious circles as salvation or the conversion process.

Relaxation, visualization, self-hypnosis and concentration exercises involve the use of the will to achieve a particular state or result. They often involve repetition of certain phrases or sounds.

MEDITATION AND THE PURPOSE OF LIFE

I feel meditation is concerned with the main reason we are here. That is, to grow in awareness and wisdom. Many people spend their whole life running around, chasing after friends, family, money or power. This, they call living. Meditation represents the willingness to stop every day and to develop your “real self” or inner self, which is the deepest core of your being. It is something we are not taught in school or even in church, many times. For most people, it simply will not happen by itself unless through great adversity or with a practice undertaken to specifically focus your attention on your inner self.

While there are many other spiritual practices, this one is quick, direct and requires no particular religious affiliation, although faith in God is very helpful. Also, it does not require special apparatus or trips to faraway places in order to succeed with it. These are among the many reasons I encourage you to pursue it.

Most people live the ego lifestyle, going from goal to goal, often trampling others to achieve their goals. Meditation allows you to grow from the inside. You will find, if you do the exercise regularly, that your outer life, work, relationships, family matters and more will change for the better, often in unusual ways. As you meditate, you let go of the blocks that are in the way of your happiness and success.

References

Masters, R., How Your Mind Can Keep You Well, Foundation of Human Understanding, Grants Pass, Oregon, www.fhu.com.

To obtain a CD from us with the enhanced meditation exercise and its explanation, click here.

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