“Meditation, Judaism, and Self-Mastery”
Let’s reclaim our spiritual heritage!
Today’s Class Agenda:
We will take a deep dive into Visualization Meditation, and review techniques on how to do it.
We will also continue our study of Mindfulness, and compare it to Concentration.
Jewish meditation techniques we have covered so far:
Amidah: achieving consciousness of God through prayer.
Hitbodedut: becoming mindful through internal and external isolation.
Ruach Hakodesh (Enlightenment:) transcending the physical, through work on yourself.
Mantra Meditation – Hagah – quiet the mind for spiritual growth.
Contemplation: concentrating on a visual object.
Visualization: holding an image in the mind’s eye.
Unification: experiencing Oneness with God by reciting the Shema.
Blessing power: meditations to bring you closer to God through mundane acts.
Getting closer to God through commandments and rituals.
Meditation and intimacy between a man and woman.
Meditation and remolding the self.
Visualization and intimacy between a man and woman.
Rabbi Kaplan – “Jewish Meditation,” pp 158 – 159
Meditation enhances pleasure and connection.
Meditation to conceive.
Jacob and deep meditation.
A couple visualizes.
Rabbi Kaplan – “Jewish Meditation,” pp 77 – 79
Holding an image in the mind’s eye.
Start with a letter.
How to begin.
Try to see the letter.
Hard at first.
Start with contemplation.
Split between contemplation and visualization.
Need patience and perseverance.
Hold for extended periods.
Engraving and hewing.
Success tip: “The Great Ones Are Products of Their Own Imagination.”
Steve Siebold – “177 Mental Toughness Secrets of the World Class,” pp 114 – 115.
Live out the scenario through imagination.
Dreaming their world alive.
Success tip: “Champions Feed Their Vision, and Starve Their Fear.”
Steve Siebold – “177 Mental Toughness Secrets of the World Class,” pp 225 – 226.
Humans become what they think.
Four stages: mental clarity; intensified focus; burning desire; healthy obsession.
Only positive thoughts.
Best practices for meditation
Bhante Gunaratana, “Mindfulness in Plain English,”
Mindfulness Vs. Concentration, pp 143 – 150
Mental balancing act
Different roles to play
Concentration: single-point focus
Needs specific conditions
Ie a monastery
Mindfulness free from drawbacks
Gentle effort, p 146
Leads to wisdom
Inclusive vs exclusive
Balance and cooperation
Start with one-pointedness
Mindfulness is the foundation
From Matt Furey: mind / matter
Fear is nothing but a mental image that is projected onto the screen of our mind.
Some fear is good for us as it prevents falling into a complacent state of over-confidence. Excessive fear, however, paralyzes us or makes us act irrationally, even ignoring our natural instincts.
When we encounter a fearful mental image, we have an opportunity to examine it. We can look at it objectively, then ask ourselves what the opposite of this image would be.
As soon as you become aware of what you are picturing when you feel a sense of fear, change the mental picture playing in the theatre of your mind to something that generates courage and confidence. In so doing, you feel a shift for the better and immediately begin to realize that your mental images govern your feelings.
You can interrupt the onslaught of fear and other negative emotions with deep breathing exercises – but ONLY if the deep breathing exercises are combined with mental imagery that shift your mind away from disruptive emotions.
To breathe deeply without a change in mental imagery might help you a tiny bit – but this microscopic change is negligible when compared to the MACROSCOPIC changes that instantaneously occur when you project “positive outcome” images on your mental movie screen.
Fear is only something when we make believe it is something.
Once we realize that we make ourselves afraid, that is when we can see that fear is nothing.
Here endeth today’s lesson.
Steve Siebold, “177 Mental Toughness Secrets of the World Class”
The World Class is Determined to Win, p 76
A word about Visualization from Matt Furey
Hello Mr Matt Furey.
I am Siva from India. I have been reading Psycho-Cybernetics book for the past 6 months and I am experiencing a dramatic change in my life. I have one doubt. What should be the time interval between visualization practice and relaxation practice? I mean after visualizing, when we have to do relaxation practice?
Please let me know. Thank you
Hello Siva. I appreciate your question. I will give you an uncommon answer. Whenever you practice relaxation techniques of any kind, you are simultaneously visualizing. Suppose, for example, that I tell you to breathe deeply. I ask you to inhale and imagine it going all the way to your feet. Is this not a visualization? Yes, it is. You cannot follow my suggestion to breathe deeply without picturing yourself doing so. And if I suggest you inhale all the way to your feet, this is also a mental image.
When we do something physically, we may think that we “just do it,” but it is always preceded by a mental picture. If I ask you to make a fist, you must picture a fist before you make one. If I ask you to stand, or sit, or lie down, you picture it first.
This means that ALL the relaxation exercises in Psycho-Cybernetics are training you in the art of visualization. This means you don’t need to think so much about it. Whenever you are relaxing you are also using mental imagery.
Before you picture a goal, it is wise to take some time to imagine and feel yourself relaxing before doing so. The relaxation visualization sets you up for the goal visualization.
At any time of the day you can work on relaxing your body; same goes for visualization.
The “Refresher:” a simple yet effective move to regain emotional equilibrium.
Posture: structured and relaxed
Hands: forget ‘em
Feet: shoulder width
Shoes: okay, but better barefoot or socks
Eyes: closed if possible
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