OUR TRIBUTE TO HEALTH FRONTLINERS, LSIs, OFWs, and SENIOR CITIZENS under Qurantine:

LEARN MEDITATION

These are times of solitude. You can utilize it for the furtherance of your spiritual life or even just for the sake of mental health. You might want to learn how to meditate.

HOW DOES ONE MEDITATE?

Sit comfortably, with your back straight but relaxed. Hands on your lap. Don’t lean on the back of a chair or wall. A quiet place is preferred, but not required.

Close your eyes lightly without pressure. Breath naturally. Just sit calmly for about one minute watching your inhale and exhale allowing your heart and breathing to slow down.

As you calm down, interiorly, silently begin to recite a single word – a prayer word or mantra. We recommend the ancient Aramaic(the language used by the Lord Jesus Christ) prayer-word “Maran-atha” (which means, “Thank you Lord, you are here”). Say it as four equal syllables. Give your full attention to the word as you say it, silently, gently, faithfully and – above all – simply. Don’t force it. Allow yourself to be absorbed in it.

Allow your thoughts and feelings to come and go with detachment. Don’t try tocontrol them in any way. Just observe them, and when you realize that you are notrepeating the mantra, gently return to the mantra. Do not try to force yourself tothink the mantra to the exclusion of all other thoughts. You may experience adeep state of relaxation, but it is OK if you don’t.

When done, take about a minute to slowly return to normal awareness. Be gentlewith yourself when opening your eyes or standing after a meditation. It isn’t good for your heart to get up quickly after the state of deep rest that is often aresult of meditation. Before standing, rub your palms, comb your hair with your ten fingers and tap your liver gently. Note: It is OK to glance at a clock to time the meditation.

The essence of meditation is awareness and simplicity. Stay with the same word during the whole meditation and for each meditation day to day. Don’t visualize. Just listen to the word, as you say it mentally. Let go of all thoughts (even good thoughts), images and other words. Don’t fight your distractions: let them go by saying your word faithfully, gently and attentively and returning to it as soon as you realize you have stopped saying it or when your attention wanders.

During meditation your business is simple awareness, nothing else. It is a time to connect to your inner Source and let go of the things and roles we get caught up in: work, parenting, concerns and responsibilities. It may be that your meditation is peaceful, or it may be fretful and full of obsessive thought in the beginning. Regardless, daily meditation will have a positive effect on your life.

When to Meditate

Meditate twice a day, morning (preferably upon waking up) and evening (preferably before sleeping), for 20 to 30 minutes. It may take time to develop this good habit. First, try it for 3 days. Then, add 4 more days. If you’re able to do it for 3 weeks, congratulations! You shall have developed a healthful spiritual practice that you will remember for the rest of your life.

Remember, whatever happens is OK. It’s OK to fall asleep or to not become relaxed, OK to laugh or cry, OK to be, or not to be, feeling in a special way. What is important is that you have an *intention* to say the mantra mentally during your meditation. In short, don’t try to control it! For 20 minutes, twice a day, just try it!

[This type of meditation is non-sectarian. You may choose to use other prayer-words or mantras that you prefer such as “Kyrie eleison, Christeeleison”, Latin for “Lord have mercy, Christ have mercy”. Or, if you are a non-Christian, feel free to find your own prayer-word or mantra from your faith and substitute it for the purpose].

Benefits of Meditation

The benefits are unique for each person, but physical, mental and emotionalcalmness is common. Some benefits will come quickly, while others take months, so don’t be discouraged.

A voluntary Mental Health Service Program of the:

Religious Society of Friends (Quakers) in the Philippines (quakersphilippines@gmail.com) and the

Bohol Goodwill Volunteers Cooperation Circle (bgvi7@yahoo.com)

[Anyone may freely copy and share.]