Medivate Forum

I have been avoiding this question because I use so many variations on my basic training in meditation that I fear it may be more confusing than helpful to those of my family of meditators here on Medivate than it would be helpful. But, let me give it a try anyway.
My basic training in meditation happened during my first years as a student at the University of Oregon back in 1972. At that time there were several movements going around that claimed to provide some training in various aspects of spirituality as there was a that time, a mood among young people of my age of searching for a greater depth of spirituality in their everyday lives. It was the age of Anti-War, Anti-Draft, and Civil Rights protests and demonstrations; and the age of Paramahansa Yogananda ("Autobiography Of A Yogi"), Shunryu Suzuki ("Zen Mind, Beginner's Mind"), Herman Hesse ("Siddhartha"), Peter Matthiessen ("The Snow Leopard"), Alan Watts ("The Book: On The Taboo Against Knowing Who You Are" and "Beyond Theology" among many others), and Thich Nhat Hanh ("Being Peace" among many others) and almost too many more personages and books on spirituality in one's daily life to name. Most of those books are still out there for other seekers to study though many of those personages have since passed on.
One of the largest movements going around university campuses all over the country at that time was "Transcendental Meditation" (TM) as taught by a cadre of practitioners/teachers of the Maharishi Mahesh Yogi and his followers. Among these, of course, were The Beatles, with George Harrison probably being the one most deeply invested in TM. When I saw the announcement that there would be teachers in TM at Oregon in the near future, I signed up for instruction. At that time I think there was somewhere around a $100.00 fee for the course.
So, TM was my basic training way back then. In the many years which have passed since then, I have added a number of variations to my practice. These have come about to deal with the various states of my mind when entering my 30 minute morning and evening meditation sessions; and, I vary the type of process I use depending on that and how my mind and the session evolve in the course of that particular 30 minute session. These include:
A. Regular TM Practice with Mantra
B. Focus on breathing through nose only with or without Mantra
C. Focus on breathing; in through nose; out through mouth, with or
without Mantra
D. Focus on breathing, in through nose, out through mouth with the
addition of mental visualization and/or affirmation
E. Circular Breathing (will probably require some explanation)
F. Silent prayer
I think that pretty much covers my variations. Now to try to explain how these are put into play.
As I said before, I vary my 'method' depending upon my state of mind before and during a session. Each of the methods proceed (A - F) from a quiet and calm state of mind (A&B) through a very 'chatty' state of mind (C&D) to a 'chaotic' state of mind (E&F): and each, in its own way, serves to take advantage of a calmer state of mind or to deal with a more restless one. The reason is that each requires a greater degree of mental focus to follow the process as I proceed from A through F.
Now, A, B, and C are self explanatory. Starting with D, it gets a bit more tricky, though really, not that difficult. My favorite 'visualization' is to imagine myself drawing energy directly from the torrent of Cosmic Rays and Neutrinos which bombard our bodies every second of every day, and using that energy to effect some change in, say, my physiology or mental state. Now; I know this sounds a little crazy - but hang with me here! Here's an example: I visualize that energy entering my body from every direction. Breathing in (through my nose) I visualize the colors white and blue and say, "Healing and regenerating energy in." Breathing out (though my mouth), "Toxic Vapors out."
Get it? I just repeat that 'visualization' like a mantra. You could use any kind if similar visualization you need in that moment. And, it effectively focuses your mind on the visualization and completely excludes intrusive thoughts.
We're all familiar with affirmations. I just repeat the affirmation like a mantra. My favorite at the moment is, "I love to meditate." Hey, works for me! Now, on to circular breathing.
This process requires an even greater degree of mental focus. I'm not sure exactly how to explain it. Let me just start by noting that, normally, when we breathe, there is a rather abrupt stop between breathing in and breathing out. In circular breathing, breathing in flows smoothly into breathing out, and breathing out flows smoothly into breathing in: no abrupt stop in the direction of the flow of breath. Perhaps a little visualization will help here too. It's like I have an old fashioned 'water wheel' with air instead of water, and the wheel goes into my nose and comes out through my mouth. It's a gentle, constant flow. I think that's the best I can do by way of explanation. Hope it makes sense to my readers.
Finally there is silent prayer; that device used by so many of our mystics from three of the world's great religions: Judaism, Islam, and Christianity. This one is pretty straightforward too. What's your favorite prayer? Mine is 'The Prayer of St. Francis of Assisi'. You can find it posted in the 'Compassionate Poetry' forum. Just repeat your favorite prayer like a mantra, but slowly, giving deep awareness to each of the words. Again, this practice excludes any possibility of intrusive thoughts: 'too many minds' and 'mental chatter'.
O.K. my friends. It has only taken me an hour and a half to get through this posting. I hope someone, anyone will benefit from it. Do let me know what you think or if you have some other kinds of variation in methods you think I might benefit from. I dedicate this posting, "For the sake of all sentient beings." Blessings