Sunshine Cathedral Blog

Q & A with the Reverend Doctor Durrell Watkins

Question: Do you have any tips for meaningful, quality meditation?

Answer: Meditation is simply quieting our discursive thinking.

Sit in a straight back chair (comfortable enough you won’t experience pain, but upright, so you won’t fall asleep). Focus your eyes on a small object, a flickering candle, or place right in front of you on the wall (or close them if that keeps you from getting distracted). Breathe naturally, but follow your breathing… just notice your breath going in and out.

And that’s it. Don’t “think” about anything… just enter into the Silence, and stay with it.

If random thoughts pop up (and when you are new to meditation, they will), simply notice them; don’t judge them or get upset because they floated across your mind. Just notice and release them and return to your breath.

If you can’t just jump into the Silence, you can pray your way into the silence. Do that by repeating a bible verse over and over (silently, non-verbally), like a mantra. Psalm 63.1 is a good one, “O God, you are my God, eagerly I seek you.” After a couple of minutes of that, just sink into the stillness and follow your breathing. If thoughts pop up, notice them, release them, and return to your breathing. If you can’t seem to do that, return to your mantra for a while, and then ease back into the Silence.

You can also try “Lectio Divina.” There are Lectio Divina exercises in Spirit & Truth. Just read a passage from a sacred or inspirational text. Then notice what word or phrase jumped out at you when you read, and think about that word/phrase for a while. Then, mentally, respond to that word or phrase. After you’ve read, reflected, and responded, move beyond this internal dialogue into the Silence and just sit quietly for several minutes. This is another way of praying your way into the Silence.

Meditation becomes easier once it becomes habitual. So every morning or every evening, at about the same time, meditate.

If you can’t seem to sit still, try movement meditation, such as Yoga or Tai Chi or Qi Gong exercises. Even walking meditation is good. Simply walk in a circle around the room, very slowly, eyes forward, feeling the full impact of each intentional step, conscious of your breathing the whole time. If you have access to a labyrinth, walk within that maze-like pattern, quietly, slowly. Walking meditation is something I particularly enjoy.

Finally, set realistic goals in the beginning. Don’t try to meditate for a whole hour. Try five minutes. If in five minutes you have 45 completely tranquil seconds with no discursive thinking, you will have done well. After five minutes become easier, increase to 10, then 15, then 20. If you can never get past 20, just stick with 20. If you enjoy the practice and want to increase to 30 or 45 minutes, do it incrementally. Any attempt will be useful as long as you stick with it.