Outside of meditation, we are able to release tension through the normal activity of the mind, by allowing our thoughts to flow freely from time to time in the course of the day. Following stressful experiences or during periods of intense psychological repression, however, more tension may be generated than we are able to deal with naturally, and under such conditions, tension builds up. In modern life, we hardly have the time and the means to deal with accumulated stress and strain. Nevertheless, the professional and private demands of contemporary society require that we handle stress in a psychologically sophisticated manner.
Acem Meditation produces an intensified reduction of tension, partly through the steady repetition of the meditation sound and partly through an improved understanding of the nature and causes of tension. Tension can manifest itself as anything from bodily uneasiness, to a feeling of discomfort, to a fear of or aversion to certain situations. Although some forms and sources of tension are well known, others are only vaguely understood, and there are some of which we are not aware at all. Acem Meditation clarifies and deepens our understanding of tension and therefore equips us to work with it.
The key to effective turning loose of tensions during meditation is our volitional activity - that is, the effortless repetition of the meditation sound. This creates a free mental attitude that liberates the spontaneous activity of our minds and thus facilitates the release of tension. Without this gentle volitional activity, tension can induce a bound and limited state of mind that prevents us accessing our spontaneous tension-releasing resources as well as our potential for better relations and enhanced performance at work.
Learning Acem Meditation may be divided into two major steps. The first is to apply the basic instruction and all that it entails. The second is far more of a challenge, i.e., to optimize work with the deeper processes towards change.
With regular meditation over time, the deeper processes are set in motion. Changes that are uniform with the established personality are usually welcomed and cause no difficulties. At some point, however, changes get under way that do not underpin current patterns of behaviour or ways of processing information and perceptions. Paradoxical effects (see below), metathoughts and resistance are likely to complicate the route. They are all parts of what is known as actualization or actualization processes. In these phases, many meditators drop out without understanding why. Some become irregular and others turn to ways of meditating that are less likely to bring about change such as adopting subtle ways of concentrating.
In undergoing deeper change, the meditator has to deal with irrational, unconscious and divided parts of the self.
For some this is fascinating work, while for others it is daunting. In every case, the alterations are slow, incremental and cannot be rushed; however, they may be impeded or curbed completely, depending on the attitude of the meditator.
General information cannot fully prepare you for this.
Some information, in addition to support and guidance, however, may be of help.
Accordingly, we will try below to shed some light on a few issues that may aid in the facilitation of deeper change.
In essence every person will have to discover for him- or herself what is involved. If successful, the outcome will eventually be existentially gratifying and enriching.
Intensive release of tension during meditation can, paradoxically, cause the opposite of what you would expect: uneasiness, restlessness or an overwhelming need to sleep. The calm and quiet normally associated with meditation may, for a short time, be overshadowed by these experiences, and you may grow discouraged or even resistant to meditation.
The best way to get through these periods is to continue your regular meditations, preferably with guidance so that you don't become disheartened or lose the correct technique. Long meditations also help.
With perseverance, the release of tension during regular meditation will have beneficial effects, and if your practice includes longer meditations you may even be able to address aspects of basic personality traits in shorter time.
Acem Meditation retreats provide an ideal environment for this process, making it easier to engage in long meditations and to work with and adjust your meditation performance.
Now and then you may feel that meditating is nonsense or a waste of time, and decide that you want to give up. Resistance of this kind is often associated with processes of deeper change and fundamental release of physical or mental stress.
It may also originate in more superficial and temporary factors in your life such as mood change, medication, alcohol, narcotics or something you have eaten. Sometimes, physical tension or restlessness can cause resistance, but this usually diminishes after a few minutes' meditation.
We usually cannot identify the reasons why we feel like giving up meditating; we just experience it as a resistance that gets stirred up inside and won't let go. Resistance may bring out subtle interferences into the ways we meditate.
At times this may even result in wrong performance, and this makes it especially important not to give up. If we stop meditating, the process of releasing and working through our deeper tensions will be impeded.
If you experience resistance that persists for more than the first few minutes of meditation, try to adjust the repetition of the meditation sound so that you are able to do it with a free mental attitude. Rather than not meditate at all, it is better to meditate for a shorter period of time, occasionally getting up and stretching.
In stages of resistance and other difficulties the meditator will benefit most from discussing the experiences with a qualified meditation guide. This may help disentangle distorted perceptions and assist you in coming to grips with the issue.
During the beginner's course, the instructor will provide the necessary guidance. After the beginner's course it is useful to obtain guidance at least once or twice a year, and you can arrange this with an instructor or through your nearest Acem centre. Such guidance is recommended even if you don't have any particular problems with your meditation.
Guidance helps you to meditate correctly, safeguard the process and gain better results. Meditation is an ever-changing process involving both conscious and unconscious layers of the mind, and your technique may require slight adjustment as you grow more experienced. Guidance assists with this, as well as helping prevent your practice getting stale.
Guidance and long meditations together are extremely beneficial during periods of paradoxical effects and resistance.
In the context of Acem retreats featuring long meditations, guidance is given in groups. Individual guidance may also be available on request. Guidance sessions are open to any questions about meditation. Frequently people want to discuss how to obtain the maximum benefit from meditation in their daily lives. Although the main purpose of guidance is not to address personal matters or existential issues, such questions may also be accommodated within the discussion to some extent.
You are recommended to meditate for longer than an hour from time to time, but not on your own. You can do this during meetings arranged for the purpose and at Acem Meditation residential retreats lasting a weekend or more.
Long meditations make us aware of weaknesses in our technique and allow us to understand paradoxical effects and resistance better and work through stress and tensions that remain untouched in daily meditation. They open up possibilities that are not normally within reach, and are sources of new energy and inspiration. Guidance helps us benefit from the powerful potential of long meditation in a constructive and manageable way.