Held at the Royal College of Psychiatrists Annual Meeting 9
July 2001
Workshop conductors: Dr Sarah Eagger and Dr. Larry
Culliford
Reported by Dr Sarah Eagger
Download this article as a PDF
file
Information about viewing PDF documents
with Adobe Acrobat
Introduction
In the spirit of the opening address of the conference, a
workshop on meditation was indeed a good place to begin an
exploration of the mind. We (SE and LC) introduced ourselves and
explained that we had both been meditators for over 20 years,
finding meditation to be a beneficial and useful practice that had
enhanced our personal and professional lives. Even though we had
learned and practised meditation from different traditions we felt
there were underlying universal principles that were simple and
easy to learn.
We asked the 30 participants what they hoped to gain from the
workshop and were interested to see that only about a third had
practised meditation before. They hoped to have a glimpse of the
experience and gain an understanding of how it could benefit their
patients.
We were keen to emphasize that this was not going to be a
lecture, and we then went through several exercises to introduce
them to some basic concepts and experiences of meditation.
Like riding a bicycle
Sarah began with some thoughts on meditation, outlining the idea
that before or behind our thoughts there is a 'ground of being'
that is silent and peaceful. Had anyone ever wondered from where
his or her thoughts came? All meditation techniques were a way of
returning to this place that is sometimes described as 'bringing
the mind home'. It was important to distinguish between the
technique and the actual experience of meditation. It's been
described as something akin to learning to ride a bicycle; one day
you just suddenly 'get it'.
Usually meditation involves focusing one's attention away from
everyday thoughts and simplifying the content of the mind. Many
techniques prescribe the repetition of a word, sound, prayer,
phrase or muscular activity. Others recommend focusing one's
awareness within oneself, on the breath, or on an image such as a
flame. What they all encourage is a passive disregard or detachment
from other thoughts. There have been many studies examining the
physiological changes that happen during meditation. They are all
usually effects of deep relaxation, often called the 'relaxation
response' including decreased respiratory rate, heart rate, oxygen
consumption and the generation of alpha waves. However, that is not
the only goal of meditators; it can also be a way to develop
awareness of the full range of their mental abilities. Most see it
as a spiritual practice that brings them closer to the sense of who
they really are.
Larry then told the story of how he once attended a discourse on
meditation by a Tibetan Buddhist monk. Forty people were waiting
for the monk to speak. It wasn't until at least half way through
the allotted time that he did. As each one's expectations and
irritations began to slowly evaporate the Lama spoke and said,
"Meditation is just this. It is simply being with yourself".
Sitting in silence
We then did a very simple exercise of sitting in silence to
observe what happens. Participants where instructed to sit quietly
for a few minutes and try and find a silence in their minds, to
observe the spaces between thoughts, before or beyond thoughts and
to consider where their thoughts come from. After a few minutes
they were invited to share their experiences.
Most where aware of how their minds jump around and how it is
quite difficult to still the mind. Some felt quite tired and a few
inevitably fell asleep! Noises and comings and goings and the heat
of the room distracted others. This was acknowledged as being one
of the first hurdles of meditation, which is why it is useful to
focus on something. It is difficult to stop the mind racing and
jumping about. It is often called the 'monkey mind' like a monkey
does leaping from branch to branch. We noted the ability or power
of the mind to travel to the past and future and to create
experiences.
We explained how what ever they had experienced was a useful
observation on how the mind works and there was no 'right or wrong.
We encouraged the participants (professionals who already possessed
good powers of concentration) just to be curious and experiment
with the techniques until they found one that suited them.
We then repeated the exercise observing what happens to thoughts
as we reach for silence. We told them that thoughts might wander
but this time to watch the pattern of their thoughts. Where is the
silence? What did they feel, what did they observe happening in
their body, emotions and thoughts? The important thing was not the
content of the experience but the level of awareness in the
observation of the content of thoughts, sensations and
feelings.
'Body scan' and breathing
After the group had the initial experience of sitting in
silence, we then explained that most methods of meditation suggest
focusing on something as a way of slowing down distracting thoughts
and getting into the experience of peace. Larry then talked us
through an exercise of using the mind's eye to visualise each part
of the body and systematically become aware of it and relax it.
This is a good way of settling into a meditation and letting go of
a lot of the stress and tension built up in our muscles. Following
this 'body relaxing' he then focused us on our breathing. This was
a gentle instruction of simply observing the breath and if we found
our minds wandering to then bring our awareness back to our
breathing. After doing this for about ten to fifteen minutes people
appeared quite relaxed and said they had enjoyed the experience. As
the room was hot and stuffy we got up between each exercise and had
a stretch and a jiggle around to keep the circulation moving.
Guided meditation
Using the idea that thoughts lead to an experience, Sarah used
the method of a guided meditation commentary with music to further
deepen the experience of peace. She explained that being peaceful,
still and quiet were really the first steps in a meditation but
that with practice this leads on to other more profound experiences
such as love and even bliss. Also, as most people regard meditation
as a spiritual practice, there is often a sense of feeling
connected to a higher being or source of spiritual power. This was
something to experiment with and come to understand through your
own experience not to be accepted just on hearsay. With peaceful
music in the background she quietly spoke through a commentary that
went something like this:
Sitting comfortably I begin to observe my mind. I can see
many thoughts coming into my mind: thoughts about the day, thoughts
of other people, and thoughts about my own activity. Now I begin to
step back from these thoughts and watch them. I then choose to let
these thoughts go. Each one is not important to me at the moment -
they are just passing through. Gradually they slow down. My mind
begins to be quiet. The quiet spaces between each thought grow. I
become more aware of the silence that there is before a thought
even begins. In this silence I begin to experience a deep sense of
peace. Peaceful thoughts and peaceful feelings come into my
mind.
I am aware that I am peaceful energy, a peaceful being. As I
focus on myself I begin to feel very relaxed and light. I am just
flowing peaceful energy. I am very still… floating away…like a tiny
star in a sea of peace. Waves of peace wash over me and through
me…
I feel I have reached a very quiet and still place, the home
of the mind. This place is like a beautiful silent room where I can
just slow down, be myself and be free. This is a very special room
because it has no walls, or ceiling or floor … it is just light and
peace. This is my home where there is no fear, just peace.
As I feel comfortable here in silence, I may become aware of
another presence. This is a very benevolent, loving presence that
is filling me with beautiful good feelings and refreshing my tired
old thoughts. I come to know this supreme energy as my friend, a
constant source in an ever-changing world.
Sarah then explained that for her meditation means turning away
from the external and taking her attention within. It is here that
a special peace, which doesn't depend on anybody or anything
outside, is located. Meditation is observing the mind's thoughts
and realising that they are the energy that leads to an experience.
Positive thoughts can lead naturally into an experience of peace,
inner strength and love. Peace is something that can be created
within the mind.
A versatile message
We had hoped to be able to do a walking meditation but
unfortunately the room was too small, so Larry demonstrated this to
the participants. It really didn't look a lot different to normal
walking, which was his point! What was important was walking with
attention on where your feet connect with the earth and the
sensation of walking as a focus for the mind. The aim was to show
that meditation is dynamic and not just confined to sitting
cross-legged in a monastery. It is a versatile practice for use in
every day life, walking, standing or sitting on a bus.
People asked what to do if you felt sleepy and the best advice
is to go to sleep. It is much better to meditate when awake, as it
is a highly attentive and skilful state of mind that keeps the mind
both tranquil and alert.
'The sound of one hand clapping'
A wide range of questions came up in the discussion that
followed. There was an interest in what was happening to the brain
during this process. Studies have shown increased alpha waves and a
decrease in depression and anxiety. Many physiological effects
appear to relate to the autonomic nervous system.
It isn't easy to define the actual act of meditation, as it can
be as elusive as imagining the sound of one hand clapping. Because
of its subtle nature, mediators wonder if they are doing it right
and it can be difficult in the beginning, as one is struggling to
overcome the internal chatter. There really isn't any right or
wrong but if you feel better in the end then you are probably doing
it right.
We were asked if this was of use to patients. We had aimed this
workshop at professionals in particular, but meditation has been
shown to be useful in anxiety states, stress disorders and bringing
psychotherapeutic insights. It can facilitate mental health by
bringing about a higher level of self-acceptance and insight about
oneself. It is a form of training for the mind, a discipline that
promotes acceptance rather than denial.
Recently there has been evidence for the effectiveness of a
therapy known as Dialectic Behavioural Therapy (DBT), which uses
mindfulness meditation as its central tool in the treatment of
borderline personality disorders. It is generally thought best not
to use meditation in acute psychotic states.
We then outlined some of the basic principals of the practice of
meditation, that it's best when done on a regular basis, quite
useful to do with other people, and often invaluable when done
under the guidance of an experienced teacher. By the end of the
afternoon of the first day of the AGM, a day when lots of talks had
been talked and lots of thoughts had been thought, the weary group
that had shuffled into the small airless room emerged 90 minutes
later appearing quiet and relaxed.
References and resources
Larry Culliford: Psychiatric Bulletin - Meditation 1991, 15,
295, and Meditation: Bringing the Mind Home 1994, 18, 366.
The Science of Meditation. Cary Barbor. Psychology Today - May
/June 2001
Introducing Meditation. Dr Sarah Eagger. BHMA - Tapes for Health
series
Meditation for Extremely Busy People. (boxed set) Mike George
and Sister Jayanti. BKWSU Publications 1997