Part One of the Meditation Cross Training Series.
Modern American Shamanism’s meditation practices are simple, straight forward, and effective. A big part of this is due to what I call meditation cross training. Our cross-training program will develop all the different attributes one needs to meditate effectively without overwhelming the beginner.
Quite Sitting
The first cross training exercise is known as quite sitting. How this exercise works is as follows. Start by finding your favorite tv or radio program. Then simply sit in a comfortable position. This can be in a chair, on the floor, or even lying down on the couch. This exercise should last for a minimum of ten minutes. You can go longer if you wish but please be sure you are focusing on the point of the exercise. The most difficult part of this exercise should be finding a program you would like to watch or some music you enjoy listening to. Once you have chosen a comfortable position, just start watching or listening to your program and do not move even a finger for ten minutes. That’s it, simple but not easy for a number of people, that is why this first exercise should not be rushed. A good number of people have an over stimulated nervous system due stress and large amounts of caffeine intake. This is usually why people have difficulty sitting still for even ten minutes. This part of the series can be maddening to some people but try and make it to the full ten minutes. Once you can sit still for the full ten minutes comfortably you will be ready to move on to the next part of the series.
Part Two of the Meditation Cross Training Series: Non-attachment
Once you able to sit still for a minimum of ten minutes you are ready for the second part of this training program. The second part of the quite sitting, cross training exercise is known as non-attachment and how it works is as follows.
You will start this one the same way as you did the first exercise. You sit comfortably and start watching your tv program or listening to your favorite music. Then while you are sitting for a minimum of ten minutes your next goal is to not become emotionally attached to whatever you are watching or listening to. Like the first exercise this one is more difficult than most people think. When you get excited over something you hear or see, that is an easy one to catch. The one most people miss is when they are drawn forward toward the tv or radio and they do not realize it is happening. This is a form of emotional attachment.
Try this exercise along with the first one for a week and see how you do. Have fun, take your time with it, and good luck.
Part Three of the Meditation Series: No Thought
The first two exercises were kind of simple for some people, but in exercise three we will be turning up the notch a bit. The third part of the quite sitting, cross training exercise is known as “No Thought”. Please do not get upset with yourself during this exercise, it will only make it more difficult. The more you struggle the more you will struggle with it.
How this exercise works is as follows.
You will start this one the same way as you did the other exercises. You sit comfortably and start watching your tv program or listening to your favorite music. Then while you are sitting for a minimum of ten minutes your next goal is to not allow thoughts to creep into your mind. Just sit still and try not to focus on any thoughts or consciously think about anything for ten minutes. If and when thoughts do run through your mind, simply ignore them. Like in the second exercise do not become emotionally attached to them. This is a very powerful form of cross training and the number one attribute you wish to cultivate for true meditation. The time frame for this exercise is a minimum of two weeks but as always relax and take all the time you need to reach the goal of this exercise.
Part Four of the Meditation Cross Training Series: Time and Patience
The next part of the cross training for meditation series should be much easier than the last one. If you were able to sit still, not become emotionally attached, and have a calm, clear mind for ten minutes the next part is simply more of the same.
This week the only thing you should try and do is extend the same exercises out to twenty minutes. Keep everything the same except extend the time. Then next week extend the time out another ten minutes for a total of thirty minutes. So, over the next two weeks you will start the same way as you did the other exercises. You sit comfortably and start watching your tv program or listening to your favorite music. Then simply sit and do everything you already know how to do but for twenty minutes. Then next week you do it for thirty minutes. Have fun and good luck with your practice.
At the end of this two-week section, we will be starting a slightly more advanced portion of the cross training for meditation. It will lay the groundwork for authentic shamanic internal journey work. Hang in there and things will get more exciting.
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