The first Lesson of Earth is basic meditation. This involves three principle ideas or aspects. Breath, posture, and mind. One must, while calm and clear, engage each of these aspects to perform deeper meditation. Much of the techniques described here have roots in various schools or practices of yoga.
While yoga can be practiced for health and to aid in meditation, it is not required to master yoga to gain the benefits of the techniques described here for meditation. The terms used in some schools of yoga are included here for those who wish to pursue the techniques further or gain knowledge of the roots of the techniques.
Meditation has many purposes, from increasing mindfulness to developing clarity of mind. It is a foundational practice for some religions and many schools of occult practice and magick.
Some people, groups, and schools will attempt to mystify or over-complicate meditation. Do not be fooled. Meditation can be done simply using the following techniques and many many, others. Meditation can even be done during an activity such as walking. For this lesson we will examine in turn some simple techniques to practice for breath, posture, and mind.
Taught in some practices of yoga as pranayama (breath control) where it is called "sama-vritti" (equal breaths), as well as taught in the Golden Dawn as the Four-Fold Breath (4FB), this can be an early exercise in meditation. There are other terms for this breathing technique such as 'square breathing' or 'box breathing'.
To perform the 4FB:
This count does not need to be four seconds exactly, just four beats of roughly the same amount of time.
This technique helps to engage the parasympathetic nervous system2, creating a sensation of relaxation. This breathing technique, when practiced, should have a calming effect on the body. This is a first step to meditation.
Practice this technique for a short time to start, gradually performing the exercise for a bit longer each day. In time you should be able to maintain the breathing pattern without consciously counting each breath and hold.
In addition to preparing for meditation, this breathing technique can be used to calm anxiety and possibly off-set the start of an anxiety or panic attack.
Hatha yoga includes many different postures that are used as asana which can be described as a position that is static or steady as well as held comfortably. There are many exotic postures or positions that are available, especially to those who have a high degree of flexibility.
For beginner meditation there are several simple postures you can use to successfully meditate early on. While they have esoteric terms in some schools of yoga or magick here they will be described simply.
You should experiment with each posture and find the one that is most comfortable for you which also may be different each time you practice. As you progress you will be holding the position for longer and longer periods of time so be sure to take note of any strain or stresses you may experience as that may indicate a particular posture will not be suitable for you, for now.
Simply stand, perhaps by a wall or structure that you can lean into gently. You should be supporting most of your body weight on your own feet but may allow the wall or structure to help provide balance if needed.
Hold your head up and jaw forward to keep neck and head straight and aligned with your spine. Keep your arms loose at your sides with your hands relaxed and open or held in a gentle pose such as your thumb and index finger lightly touching while the other fingers are relaxed out. If you have pain or trouble with your knees this may be a better starting position as you practice.
There are many, many ways to sit. For the purposes of this lesson we will refer to five methods. Sitting with your legs crossed in various ways, sitting on your knees or kneeling, and sitting in a chair.
Sitting with with your ankles and shins crossed is called sukhasana in hatha yoga. It refers to the ease of the position, both to accomplish and its effect on the body. This may be the least stressful method of sitting for you. Many of us learned to sit like this from a young age and call it "sitting cross-legged". You can rest your hands on the sides of your knees with hands open or in a simple pose, or slightly hold your lower knee caps. You must be certain to keep your back straight and head and neck in line with your spine. Avoid slumping forward to maintain correct posture in this technique.
The second method of sitting with legs crossed is called siddhasana in hatha yoga. This could be translated as 'adept position' as it can be more difficult for beginners to position this way. Some consider it one of the better positions for meditation. For this position your ankles are crossed at the back of your calves. Your shins will either rest on the floor or slightly above the floor.
Again keeping your back and neck straight and aligned is important for correct posture. Your hands can again be rested upon, slightly holding your knees, or held in a simple pose.
A similar, third, method of sitting with legs crossed is the Burmese position. This position is also considered a good method by many experienced practitioners. It is attained by sitting with knees spread wide so that the heels can be crossed in front of or touching your groin area.
Back straight with neck aligned to spine, hands rested upon knees or thighs or held in simple pose, as with each of these sitting positions.
The fourth method of sitting is actually more akin to kneeling. Sometimes refered to as the virasana or "Hero Pose". You sit on your knees and shins against the floor, knees nearly together, while the soles of your feet are up. You may have some object(s) or padding to sit upon if you are not flexible enough to rest your buttocks on the floor in this position.
This posture can help prevent your limbs from 'falling asleep' as can occur in some other positions. This posture can cause strain on your knees and should be avoided if it does so.
For all the methods of sitting you may wish to use objects, pads, or padding to sit upon or to help position parts of your body to maintain the pose and correct posture. This is totally acceptable at any stage of practice for meditative purposes.
Meditation while lying down can be a benefit if you are meditating specificlly to aid in falling asleep or promote deeper sleep. However, this tendancy to sleepiness can be a downside if you are meditating for mental clarity or mindfulness. Another benefit is that this position may be the least stressful on your body if you have joint or muscle problems.
To perform, simply lay down on your back, legs close together, hands either at your side or held in a simple pose. Your back should be straight, resting on your shoulders. You may need padding for your neck or head to keep them aligned with your spine.
The third and final aspect of meditation, calming the mind, is often the most difficult for the beginner. It is also the aspect of meditation that is most often shrouded in religious mumbo-jumbo or woo. There are multiple purposes in SOMa magick for calming the mind.
Meditation can be used to help promote general well-being and mental health.
It can help you to clear your mind when you are over-burdened by thought.
A calm mind is a mind in the moment, not regretful of the past or anxious about the future.
A calm mind can be focused, useful in magickal workings of many kinds.
The method we will examine here is using a technique similar to a mantra to help calm and clear the mind. This method is simple and straightforward, but can be difficult to actually put into practice.
To begin you must select a mantra or mantra-like phrase or sound. The exact phrase you choose may be important to you, but for purposes of meditation any phrase should work. A good starting mantra may be this excerpt from the novel Dune by Frank Herbert:
“I must not fear. Fear is the mind-killer. Fear is the little-death that brings total obliteration. I will face my fear. I will permit it to pass over me and through me. And when it has gone past I will turn the inner eye to see its path. Where the fear has gone there will be nothing. Only I will remain.” ― Frank Herbert, Dune
Another good starting mantra may be this excerpt from the Navajo Way Blessing Ceremony:
"I walk with beauty before me. I walk with beauty behind me. I walk with beauty below me. I walk with beauty above me. I walk with beauty around me. My words will be beautiful. In beauty all day long may I walk." ― from Walking in Beauty: Closing Prayer from the Navajo Way Blessing Ceremony
Or perhaps a very simple phrase:
"I am not my faults, I am not my fears, I am all that is good in me"
Practice speaking your mantra aloud, reading it from a page or screen until you have memorized it. Once you have memorized the mantra, you are ready to start.
To begin, speak the mantra in a firm voice with a slow steady cadence. Repeat speaking just a bit softer and a bit more quickly. Continue this repetition, speaking softer and more quickly with each iteration. Continue until the mantra becomes a blur in your mind and becomes simply a hum in your voice. Hold this hum or 'Om'.
Each time you find your mind wandering start the process over again. You can start from a softer voice than your initial cycle in these cases.
Now to bring it all together into meditation. Find a room or area where you will be undisturbed for some time, generally about 10-15 minutes to start, later you may want more time. Be sure you do not have any distractions in your field of view or distracting noises. If needed play white noise such as the sound of rainfall or crickets to block out distracting ambient noises.
Assume your asana position. Next while in your asana begin the four-fold breathing technique. Once you have been controlling your breathing for a few minutes, begin to speak or verbalize your mantra.
You are now practicing what can become deep meditation, congratulations. Keep practicing, as frequent as once a day if possible. In time you will find you can begin your mantra faster, and hold the hum or Om for longer periods of time. You will also begin to experience a truly clear mind.
This may take lots of practice, or you may come to a deep meditative state quickly. Do not give up if you do not have immediate or quick results. We are all different and learn and progress at our own rates. You are not in competition with anyone, this is for you and you alone.
Good luck!