Updated on October 23, 2023
Doug Tales 141: Meditation, Part One
A dictionary definition of “meditation” is “continued or extended thought; reflection; contemplation, or devout religious contemplation or spiritual introspection.” Based on lots of practice, prayer and persistence, Doug Mendenhall knew a thing or two about what works in meditating and what does not. He shares in I See…Arise! (2016), pp. 60-62:
Meditation is an important aspect of becoming aware of ourselves and looking inside ourselves. It opens up what some call “altered states” or what I would call a spiritual state of being. For that reason I am going to cover a few basic ideas about meditation. There are many adult education classes that teach these things and I would recommend them, along with discernment. As in all things, the Adversary has his finger in this pie, too.
There are many benefits to meditation. Some of the scientifically demonstrated benefits are: it changes and activates parts of the brain associated with creativity, planning, and emotions; improves attention and focus on tasks; improves sensitivity, specifically in vision; improves the immune system; reduces pain; reduces stress; reduces anxiety; improves skin disorders; increases love and compassion; and is a powerful tool to fight off depression. And best of all, meditation is free, with no harmful side effects, and no doctor is needed.
The first thing one needs to do in meditation is to set the stage. For most this should be obvious but isn’t. No television, no radio or iPod, no telephone—turn the thing off, and eliminate any other distractions. The world can live without being able to contact you for thirty minutes.
After getting rid of the distractions, it is important to get comfortable. I don’t do the “Yoga” thing, it isn’t comfortable for me. I like being next to the wood burning stove with a fan going and my back against the sofa. I will sit cross legged and put my palms up, which makes it easier for me to feel energy. A recliner tipped half-way back would be awesome. Loose clothing is a must. It is most important to eliminate distractions. That is why I get up early to do mine, no phones, no children, no spouse, no distractions, period.
Now you are ready to dump mental distractions. One way to do this is to imagine that you have a large box with a heavy lid or even a hole in the ground. It can look like anything at all—use your imagination. At the start of your meditation, mentally put into the box or hole a symbol of anything that might distract you during your meditation. For example, if you have an appointment that day, put it in, bills to pay, put them in. Also you might consider putting in your checkbook or credit cards. Put in any issues with others at home or work, put your business cards or your husband’s card in the box or hole.
Once all of your distractions are in, close the lid or put a lid over the hole in the ground. Then mentally turn your back or thoughts to that box and walk away from it. Just know there is no need to worry; it will all be there when you are done.
If during your mediation you are distracted, open the lid and put a symbol of that distraction in there. You should never place a person or animal in your box or the hole. Instead, put a symbol of them into it.
While meditating it is important to do what is called “Pranic Breathing.” Kitten would teach this at our workshops and many wondered why. It is a great way to super-oxygenate every cell in your body, and especially the pineal gland which has the second largest blood flow of all the organs in the body. Maureen Caudill taught this concept at one of our energy workshops.
• Start by exhaling your breath completely through your mouth, but softly, like you were blowing out a small candle.
• Now breathe in through your nose to a very slow, steady count of four. (When you get used to it, you can lengthen that to a count of six and up from there.) The goal is to bring a slow, steady, measure of air deep into your lungs. No deep gasps or sudden intakes. Just a slow, steady inhalation that is fully under your control.
• When you get to the count of four, hold your breath for just one more count.
• Now start your exhalation through your mouth. Again, make it a slow, steady release of breath to the count of four.
• When you reach four and your exhalation is finished, pause again for one beat. Then repeat the cycle.
• The point is to do this in a steady rhythm, mentally counting SLOWLY to four for each inhalation and exhalation, and pausing for one beat between each.
The point is a slow, steady stream of air flowing in and out under control. It is important to mentally count one-two-three-four. You will eventually be able to build up until you can count up to thirty or more counts with each inhalation and exhalation. That takes a lot of practice! Breathing is an important part of meditation.
Meditation, breathing, and running energy all take consistent daily practice. Do this before reading your scriptures and see what happens.