Here is a detailed guide to Contemplative meditation. Read on to learn more about the art of meditation and the right way to practise it.
There is no doubt that life today has become very hectic and stressful. It has become difficult to find peace and calm in this chaotic world. But, for this very reason, it has also become important for us to not lose touch with one’s inner self. Somewhere in this hectic life, we miss out on spending time with ourselves. We are very busy working for our bosses, our spouses, our children, etc, and we forget that we need to work towards our mental and physical health, too.
Meditation is one such practice that will help you align your thoughts and bring that calmness back into your life.
In Hinduism, meditation was considered to be a religious and spiritual exercise and is mentioned even in our Vedas. Now, there are different forms of meditation. One such form is Contemplative Meditation. What is the meaning of Contemplative Meditation? How is it different from the regular meditation techniques and how can it be practised?
Read ahead to understand more on this fascinating topic.
What is Contemplative Meditation?
To understand contemplative meditation, let us first understand what do you mean by contemplation. By definition, to contemplate means to look thoughtfully for a long time. It also involves attention and awareness. The word contemplation is a combination of the Latin prefix “con” which means with and “templum” which means a sacred place like a temple. Contemplation then means to look thoughtfully from a higher sacred place like a temple.
Today our attention span is decreasing as we get diverted and distracted easily due to various media and technological advances. Contemplation involves giving complete attention, involving your mind and body to the work which you are doing. It may be the simplest task like walking or reading a newspaper or something more complicated which your profession requires. In other words, when you are deeply attentive, you will most likely enjoy your work and like it too.
Consider the example of a mountain climber who while climbing the mountain feels one with the earth below his feet, the clouds in the sky, the sun rays, and the living creatures moving around him. It is the feeling of oneness and being in sync with the environment around you. This is a sacred moment and when you experience it, you do not need anything else. The experience becomes so satisfying that you do not expect anything in return from that experience as you become totally attuned to what is happening at the moment. This is contemplation. (1)
Now, meditation comes from the Latin word “meditor”, which means to reflect.
Contemplative meditation, thus, involves looking thoughtfully or pondering over situations in life from a higher sacred place or perspective. It can be defined as a spiritually centered observation of a situation or idea with an aim of receiving insight from a small inner voice or wisdom or the divine.
This practice will help you make important decisions in your life as well as the simple choices with which you wrestle throughout the day due to your habit of overthinking and behavior. Contemplative meditation will help you think in depth and in self-reflection. It will also help uncover your hidden thoughts which may be buried deep within your mind, to understand yourself better, and to gain insights into situations that you may find difficult to handle normally. Contemplative meditation is also widely studied as a stress-reducing technique with divergent results. (2)
Also read:
Contemplation vs Meditation (Misunderstood Today)
Although they were considered to be the same for a long period of time, contemplation and meditation are very distinct. There is a difference in what they mean and how they are practiced. This difference is quite subtle and hence, the confusion. Let us see how contemplation and meditation vary from one another.
If you read about contemplation and meditation today, you will understand that contemplation involves thinking which is effortful and that you need to put in some mental work in order to understand your thoughts. As opposed to this exercise, meditation is more passive.
Here, you are merely an observer. Thus, in contemplation, you have to put in efforts deliberately to gain the insight, while meditation is observing effortlessly which leads to insight by the quality of perception.
But, from the original derivations of these words, we realize that the meanings of these two terms have been inverted recently. This may be because meditation has been recently popularized in the western world via the mindfulness meditation advocated in Buddhism. It has misled many people into believing that meditation is a practice that helps you clear your mind of all thoughts, when, in fact, mediation actually means to purposefully engage in deep thought.
Similarly, contemplation is a state of divine observation or inner listening but it is misinterpreted as a non-spiritual process of focused deliberation.
In reality, contemplation is a more spiritually derived action, while meditation is a more systematic and rational exploration of various life questions.
How to practice Contemplative Meditation?
The simplest way in which you can practice contemplative meditation is by sitting in silence with your eyes closed. Take a few slow and focused breaths. This will help in lowering your heart rate. Now, focus on the questions you have, one at a time, and ask your higher power for direction and guidance.
There are other ways in which you can practice contemplative meditation. These methods are as follows.
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Contemplative Breathing
Contemplative breathing is also called “Anapanasati”, which is a Buddhist technique to calm the mind. It has 4 stages. In the first stage, you focus on the breath which creates a sense of joy. In the next stage, you focus on this sense of joy. Then, in the third stage, you observe how your mind moves to these positive thoughts and feelings. And, in the final stage, you observe all these happy feelings as a whole.
While doing this exercise, you need to continuously focus on your breath and you will understand how your breath changes with each stage as your mood, thoughts, and feelings change. It helps in accessing insights into how your mind works and how it creates and erases thoughts and feelings.
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Contemplative Meditation using a Spiritual Text
It is the oldest form of contemplative meditation. It involves meditation using spiritual texts and scriptures like the Bhagavad Gita, the Bible, etc. It is the most enjoyable and rewardable contemplative meditation for beginners. It will give you a fresh perspective of the spiritual life.
To practice this type of contemplative meditation, simply choose a text or a paragraph from your spiritual text with which you truly connect. Then sit at a place that is away from distractions and relax your mind focusing on your breath.
Once you are relaxed, read the text aloud. Focus on the words, their meaning, the sound of these words, or the feeling that you get by saying them. You may also begin to think about them in a different or a new way. You may give it a more modern perspective. Let this happen. The new meaning hidden in the text will reveal itself to you and will help you deliver valuable insight and transform your relationship with the text.
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Contemplative Meditation using an Object for Reflection
There are many objects in nature and you may use them for contemplation. For example, if you are a painter, you may use your paints for contemplative meditation. Practice this in the same manner. Bring the object you are focusing on to your mind while meditating. Do not judge the object while doing this. Perceive the reality of these objects. Focus on how you feel while you use them. You can even touch them or simply imagine them.
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Contemplative Meditation for Reflection given by Khedrup Je
This is a classic contemplative meditation practice based on the teachings of Khedrup Je who was the 1st Panchen Lama – one of the most important figures in the Gelug Buddhist tradition with spiritual authority, second only to Dalai Lama.
To practice this form of contemplative meditation you need to sit comfortably having a good posture with a straight but relaxed spine. You also need to lower your chin to elongate your neck and place the tip of your tongue on your hard palate with your eyes and mouth closed. Now, with your eyes closed, scan the objects in your environment and choose one to focus on.
Focus on this object without analyzing it. Pay thoughtful attention to your feelings towards this object. What does it mean to you? Let the object exist. Meditate on it as if this object is the only thing for you in the universe.
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Study of the Divine
This method involves finding oneness with the divine. You can practice this form of contemplative meditation by focusing on your own representation of divinity. It can be a statue, an idol, a sacred passage, or any religious image.
Pay attention to your own idea of divinity and not society’s. Picture this while keeping your eyes closed and focusing on your breath. Understand how your mind conceives this divine power. It is fine if your conception of the divine is not in line with others. Focus on “your” divine.
Finding new insights and viewing things in a different light will definitely be a very exciting experience. If you are someone who is stuck on certain aspects of life that need solutions and you are seeking answers, contemplative medicine may just be the thing for you!
Have you ever practiced contemplative meditation? How did it help you? Let us know in the comments section below.
Author: Dr Pooja Nilgar (Content writer & editor)
References
- Miller, J.P., 2013. The contemplative practitioner: Meditation in education and the workplace. University of Toronto Press.
- Manikonda, J.P., Störk, S., Tögel, S., Lobmüller, A., Grünberg, I., Bedel, S., Schardt, F., Angermann, C.E., Jahns, R. and Voelker, W., 2008. Contemplative meditation reduces ambulatory blood pressure and stress-induced hypertension: a randomized pilot trial. Journal of human hypertension, 22(2), pp.138-140.
