Contemplation is a word that eludes definition. To us, it means being at peace with whatever is. It is a cultivation of silence and stillness that includes all that is pleasant as well as all that we deem unattractive. During contemplation, we suspend analysis and judgement, as well as identification with whatever is arising and open our heart and mind to what is greater than ourselves.
Whether we sit, walk, move, listen, read, write or create, doing so contemplatively means to allow everything to arise and cease, without struggle or undue attachment. We adopt an all accepting gaze and soften our intellect and critical faculties to be receptive to a truth that is universal. We let go of our habitual tendencies, predispositions and inclinations and enter a deep silence that allows us to respond compassionately and skillfully to reality and being.
Contemplation is a deep knowing, a silence, a space where we can access creativity and unhindered being. It can be done during sitting meditation or while moving and acting with knowing and heedfulness. With contemplation comes stillness, discernment and insight. No specific technique is really necessary apart from a stilling of judgement of good and bad, me or mine. With a repeated knowing of the insubstantiality of people, places and things, we tune into the primacy of experiencing, and see that there is only the arising and the ceasing of impressions and learn to let go of all impressions, fabrications and eventually all conditioning.
We discuss a few ways to start and enjoy your practice below. There are many ways to practice and no one way is absolutely right or ideal. We suggest you try some of the methods below or other ways till you think you can comfortably sustain a certain contemplative or meditation practice.
Before beginning
Contemplative practice isn’t done in a vacuum. You’ve got to want to do it and have a reason for it. For many bent on a spiritual path, everyday existence and activities aren’t satisfying anymore. At times, these are seen as pointless and wasteful. There is a yearning for freedom. It is under these conditions that a practice blossoms. It becomes a central part of everyday living. Contemplation or meditation isn’t meant to be a way to escape or feel good or just relax. If it is pursued for these reasons and expected to remove all problems and obstacles to our gratification, it remains nothing more than another activity to do, another facet of our conditioning. So, this practice might not be for everyone. It isn’t a passing fancy. Thus, reaping the benefits of our practice depends on our motivations and examining our motivations remains an important part of beginning and sustaining practice.
Ask yourself why you want to practice. Do this as often as you can and especially before the actual contemplation period. Sometimes saying a short prayer helps immensely. A prayer that you might use could be as follows:
“May I be able to set aside all greed and distress with respect to the world.”
” May I acquire the energy and the merit to tread firmly on the path to freedom.”
Intention during contemplation.
- To be still in body and mind
- To try and connect with silence and spaciousness
- To develop wisdom and insight
Contemplation of Inconstancy (Impermanence)
Sit comfortably with your back straight. Take a few long breaths being aware of the inbreath and outbreath. Anchor with the truth of inconstancy. If need be, for a few minutes repeat the word ‘inconstancy’ mentally after you breathe in and out. Let any thought, feeling or sensation arise. Allow them to be, do not try to force them away or struggle with or suppress them. With each such mental or physical event, see the truth that all things simply arise, change and cease. For instance, say a thought arises or an impulse or memory. As it comes about, simply remind your self that this thought/impulse/memory is inconstant and impermanent. See that this is really so. That everything, all phenomena are inconstant. Repeat the word ‘inconstancy’ for a while if you feel comfortable doing so. If there are moments of stillness and silence, just sit comfortably with them. As thoughts and feelings arise again, just go back to the anchor of inconstancy. Sit like this for as long as you can hold the anchor in your awareness. As you progress in your practice and the truth of inconstancy becomes real for you, you can try repeating the word ‘inconstancy’ with your breath as you practice. We suggest you try breathing inconstancy after you have sufficient practice and experience in truly seeing that all thoughts, feelings and sensations are inconstant as you sit with them and allow them to arise, change and cease while you sit in contemplation. During practice, keep in awareness, the intentions outlined above.
Our contemplations are realistic. The anchors are veritable truths. No one can deny them. Inconstancy is a truth. Knowing is a truth. The knowing contemplation (below) uses the fact that our experiencing is primary and not people, places and things. The only thing we can say with certainty is that we ‘know’ objects. Thoughts are known, feelings are known, memories, images, urges and even physical objects are known. Upon close examination and on doing these practices we come to see that this knowing, the inconstancy are our primary reality. Looked upon in this way, it becomes easy to do these contemplations and they align us and make us mindful of true reality and with sincere practice comes a deep knowing, silence and wisdom.
Contemplation of Knowing
Begin by sitting comfortably and reflecting upon your motivation for practice. Repeat the prayers mentally or out loud. Then take a few deep breaths focusing your awareness on the inbreath and the outbreath. Sit still and breathe gently. Do not attempt to inhabit any particular state or feel any certain way. As thoughts come up say ‘knowing….knowing’. Anchor on knowing, no matter what comes up in your awareness, be it images, objects, feelings or sensations. The truth is that there is just the ‘knowing’. The Me, physical objects and the world are concepts and in direct experience, there is only the knowing, of anything. See this to be true. If a feeling or memory comes up say knowing mentally as they arise. Sit like this anchoring on the fact of knowing for as long as you can hold the anchor in awareness. As you acquire some experience, you could move to repeating the word ‘knowing’ as you breathe in and out.