This document discusses meditation and provides guidance on how to meditate. It explains that meditation helps with self-discovery and integration by diminishing internal conflicts and making one more calm, serene, sensitive and compassionate. It distinguishes meditation from prayer and outlines different stages of meditation including awareness, reflection, self-transformation and daily practice. Finally, it provides a typical approach to meditating for 20 minutes, including relaxing the body, focusing attention, transcending thinking, and ending with benevolent thoughts.

1. SELF- TRANSFORMATION Theosophical Society in the Philippines Meditation Peace Center of the Theosophical Society in the Philippines, 1 Iba Street, Quezon City, Philippines. Tel. No. (632)741-57-40; Fax No. (632)740-3751; Email: tspeace@info.com.ph

2. Meditation Why Important Meditation is an important part in the process of self-discovery. It helps integrate our personality where the inner will starts to take charge. It diminishes internal conflict in the personality. It makes us more calm and serene, as well as allow us to be more sensitive and compassionate. Correct meditation is a vital steppingstone to genuine spirituality.

3. II. Difference between Meditation and Prayer Petitional prayer: asking for something: health, safety, money, success, etc. This is an active and somewhat selfish prayer. Sometimes this takes the form of affirmation to attain some goals or ambition. This is not meditation at all. Vocal prayer: which usually means the repetition of some set verses and is often done mechanically as if it is a but a ritual. Again this is not meditation.

4. II. Difference between Meditation and Prayer Mental Prayer: A form of self-reflection using certain themes that allow the person to free himself from external attachments and draw his consciousness inwardly or to a more subtle level. This is part of meditation. Nonverbal prayer: This is no longer prayer in the usual sense. There is no desiring, there is no effort, just silent communion with the Divine. The extended effort of this state is identical with meditation.

5. III. Stages in Meditation . Difference between Meditation and Prayer Meditation is not simply sitting down and closing our eyes and going into silence. It is a process that involves the transformation of our daily life. Hence even children can be taught the rudiments of meditation while young.

6. III. Stages in Meditation . Difference between Meditation and Prayer Awareness: Try to be aware of yourself all the time: when you feel irritated, bored, angry, fearful, excited. Be aware of your prejudices and motives. Reflection: Reflect on what is happening to your life, whether your priorities in life are clear. See if you are merely allowing circumstances to push or drag you around.

7. III. Stages in Meditation . Difference between Meditation and Prayer Self-Transformation: Undertake a program to change what you feel is not compatible with your deepest values. If you don't believe in the ethical practice of your place of work, you may wish to change jobs. If you know that some bad habits are destroying your health, determine to remove the habits. Daily Deepening Practice: This is the formal meditation practice part. Decide to spend at least 20 minutes a day to calm down yourself and become more deeply aware of your innermost consciousness.

8. IV. How to Meditate This is a typical approach to meditating 20 minutes a day. Details may vary from approach to approach, but the essentials are here. 1. Find a place where you can have privacy, and sit comfortably either on a chair or on the floor, with a cushion supporting your buttocks. Keep spine straight and don't lean. You may close your eyes or if you keep them half-open, sit facing a wall. 2. Start by relaxing your entire body, being aware of any tension from your head, neck, shoulders, arms, body, legs and feet. Breathe evenly, and as you breathe out, feel your body becoming more calm and relax.

9. IV. How to Meditate 3. Be aware of any emotional tension, and let them go. You may picture a white light flowing through your entire body which harmonizes your feelings. 4. Be aware of your thoughts, and let them settle down naturally. [This part may take many, many sessions before you can finally master it. You are actually trying to discipline a mind that may have been undisciplined for twenty or more years.]

10. IV. How to Meditate 5. Use an image, a sound, or a point in your head as an anchor of your attention. You may use Amen, Om, Mu, or any word you choose. Or you may count your breath: 1 when you inhale, 2 when you exhale, 3 when you inhale . . . up to 10 and back. [This tool helps you to become focused or concentrated and aids you to come back to your meditation when you tend to be distracted by memories or worries.] 6. As your thoughts stabilize, let your consciousness transcend thinking: beyond form, beyond images, beyond names, infinite, timeless, without motivation -- letting the ego fade into the door of the transcendent. [Take note that this does not mean that you become unconscious or go into a trance. One is highly alert in a very different way.]

11. IV. How to Meditate 7. Stay in the silence or communion for some time. This is the gateway to self-discovery or self-realization, which is also the gateway to the experiencing of the Divine Reality. 8. In coming out of meditation, slowly become aware of your mind, your emotional state, and then your physical body. Let the benediction of the meditation throw light on these various personality states, then become aware of the surroundings and open your eyes. 9. End with thoughts of benevolence and peace on the people in your home, your workplace, your community, the nation and the world. Reaffirm your willingness to be of practical service to help alleviate the suffering of mankind and become a selfless instrument for unity and goodwill.

12. IV. How to Meditate When practicing meditation, do not give up too easily. Try one technique for at least three weeks. Do not jump from one technique to another. Read some good books on meditation so that you will be guided by those who have deep experience on this practice.

13. Thank you Copyright 1995. Permission to reprint is granted provided acknowledgment is made to: Peace Center Theosophical Society in the Philippines, 1 Iba St., Quezon City, Philippines E-mail: tspeace@info.com.ph