Do you find it hard to clear your mind of thoughts while meditating? This is challenging when you are facing a quagmire and need to harness your mental focus to puzzle through the issue.
Letting go of distracting thoughts is an important aspect of most traditional meditation practices. But letting go of thoughts is just one type of meditation.
Contemplative meditation is a very different type of meditation. But first, we must distinguish between what we call self-talk and mindful thoughts. Self-Talk is often experienced as a self-referring loop of incessant chatter that comes from the ego and is based on fear.
While it is true that contemplative meditation requires clearing the mind from internal chatter in order to produce a calm and clear meditative state, and once this state is reached, your mind is free to ponder upon what some people call the divine source.
However, don’t let the term divine throw you off or distract you. It does not matter what you call the object of your contemplation. You can be an atheist and still have a burning desire to know why something is true and why something is not true. The most common trait of the contemplative is their unquenchable thirst to know the truth and an open heart in which to receive it.
For the contemplative, whether she is a theologian or a physicist, the word why is inextricably tied to the word truth. The aim of the contemplative is to deepen and widen one’s perspective of what is being questioned. The key is to ponder what fascinates the meditator and to do so from different perspectives until one is struck by a moment of great clarity. It is a clarity with a deep emotional resonance and radiates with joy and freedom.
Some say contemplative meditation is the practice of seeing through one’s heart.
What is contemplative meditation?
Contemplative meditation is a practice in which we focus our attention on one thing, be it a question, a thought, a phrase, an object, an artwork, or a spiritual, philosophical, or psychological text. While focusing on the meaning of the text, we try to cognize it from different vantage points until what we see is integrated into a single perspective – as if the different points of view collapsed into a single insight. The experience is not so different from working a really big jigsaw puzzle until you finally glimpse the totality of the image – the moment when you finally can see what was invisible to you before that moment.
Let’s unpack this in the following sections.
Contemplative meditation versus mindful meditation
You may have heard of meditation, as in mindful meditation. It is a practice in which we focus on our breathing while allowing thoughts to come and go without judgment. Rooted in Buddhism and Hinduism, mindful meditation has become popular among non-religious practitioners. The meditation practice appears in mental well-being programs such as the well-known apps Headspace and Balance.
Contemplative meditation is a lesser-known meditation practice. It also has a religious history that continues to this day in the form of Christian contemplative prayers. Contemplative meditation shares many similarities with mindful meditation. The main difference is that we focus not on our breathing but on an object of inquiry. The object of your “why”.
In mindful meditation, you let your thoughts flow through you without engagement. In contemplative meditation, on the other hand, you engage with one thought and listen for a higher power (whatever it may mean to you) giving you divine guidance on that thought.
Spirituality in contemplative meditation
To practice contemplative meditation, you first need to know your higher power. This could be God, the Buddha, Allah, the universe, or any deities that your religion or faith worships. If you are spiritual rather than religious, you would probably still believe in a higher power, the one with divine knowledge and mystical abilities from high above.
No matter how you define your higher power, believing in its power to give guidance forms the foundation of your contemplative meditation practice. The belief in guidance from a higher power distinguishes contemplative meditation from mindful meditation. Contemplative meditation calls for a stronger spiritual awareness.
The spiritual aspect of contemplative meditation stems from the original meaning of the word ‘contemplative’. This word is made up of two Latin words: ‘con’, meaning ‘with’, and ‘templum’ meaning ‘temple’ or a sacred place. Temples were often built on vantage locations, geographically higher than their surroundings. So, to ‘contemplate’ means to observe from a higher place, take in the panorama down below, and be receptive to the divine.
What if you are not spiritual? What does it even mean? Being spiritual is a sense of connection with something bigger than yourself, something that is beyond your comprehension, and it is essential to the meaning of life. When you believe that there are bigger forces influencing your life in ways that cannot be comprehended in rational, scientific explanations, then you are spiritual.
Being spiritual is different from being religious. You do not have to follow any organized religion, and you are free to form your own conception of spirituality, to get to know the one immeasurable force with the power to unite and transcend all of us. Practicing contemplative meditation is a way to do so.
Contemplative meditation as a path to spiritual awakening
Meditation is one of the paths leading to spiritual awakening, because the practice calms our reptilian brain, allowing us to be open to frequencies that we miss out on in our busy lives. Imagine our mind as the radio able to tune into higher, divine frequencies, but only when we are receptive to them.
Being receptive to these frequencies expands our consciousness, enabling each of us to make sense of our relationship with the divine power and with ourselves. Thus, we become more conscious of mystical power manifesting itself in various ways, shining a light into who we truly are, and guiding us toward transcendence.
If the concept of a higher power does not sit right with you, think of it as the inner voice, inner wisdom, or inner guide. When practicing contemplative meditation, your search for spiritual guidance does not limit to the divine outside of you. You may also seek the voice of wisdom inside. This is inner listening: silencing the inane chatter inside your mind to allow the wise inner voice to speak up on the object of inquiry.
Mental engagement in contemplative meditation
Another key distinction between contemplative meditation and mindful meditation is the level of mental engagement. In contemplative meditation, you ponder one single issue to seek an answer or a resolution from a more expansive perspective. This contrasts with mindful meditation where you practice non-engagement, letting go of any thought. Therefore, while mindful meditation pursues non-thinking, contemplative meditation involves purposeful thinking.
The pondering in contemplative meditation is different from analytical or critical thinking. This way of thinking does not categorize or evaluate; it ‘gets out of the way’ to let the mind perceive messages from mystical sources. These messages provide valuable counsel for the issue you are pondering. They expand your perception so that you can see life through a new lens. The resulting elevated perspective strengthens your consciousness so that you see more opportunities and color in your life.
As a spiritual practice, contemplative meditation deepens your relationship with the divine, changing your inner world, and making your life look different, even though by objective reality, there have been no changes.
Three ways to practice contemplative meditation
Contemplative meditation shares a breathing exercise with mindful meditation. These steps prepare your body, mind, and heart for contemplation. Following them, your body cools down, your mind clears, and your heart opens.
Start by getting into a comfortable position, but not too comfortable, position. If on the ground, you may sit with your legs crossed in front. If on a chair, make sure your feet are firm on a surface. Keep your back straight in a relaxed pose.
Take deep breaths. Let the rhythm of your breathing grounds you in the present moment. Allow thoughts of the future or the past to fade into the background.
Do this for 5 to 10 minutes, then move on to contemplative meditation for the next 10 to 15 minutes.
Contemplative meditation on an idea
This is the most basic form of contemplative meditation. Choose some words that resonate with you at that moment. It could be a prayer, a stanza, or a positive affirmation. Prefer those that awaken an awareness of a higher power, and open your heart to sincerity and genuine care.
Then follow these steps:
- Get into your meditation sitting position, as described above.
- Take deep breaths, and calm your mind.
- In this tranquil state of mind, set your focus on your chosen idea.
- Let the idea sink into your mind. Reflect on every aspect of this idea. Open up for the divine, or your inner wisdom, communicating with you.
- Whenever your mind wanders, reset your focus with deep breaths.
- Again, call up the chosen idea. It may morph into something else as you go on.
- Once you are done, gently release your focus.
Allow the thoughts and images that bubble up to move through you and touch your heart. Observe how your thoughts affect your feelings, and vice versa. You may notice how certain thoughts condition you to some emotions that do not necessarily reflect a good state of well-being. Ponder why this is the case, and what this means to you.
Holding onto a mental impression and allowing it to speak to you may seem hard at first – our mind has an entrenched habit of idle thoughts. This is when your breathing can help. Lean into the constant rhythm of your breaths to stay on track.
Contemplative meditation on a spiritual text
Since contemplative meditation has a religious history, meditating on a spiritual text is one of its oldest forms. The spiritual text could be the Bible, the Buddhist sutra, the Qu’ran, the Bhagavad Gita, or any other text that holds sacred meaning to you.
Choose a spiritual text that resonates with you the most. If the situation calls for it, you may consider opting for a text relevant to the object of inquiry. You do not have to read the whole book – pick a short extract, maybe a passage or a quote that feels particularly fitting for the moment.
Follow these steps:
- Get into your meditation sitting position, as described above.
- Take deep breaths, and calm your mind.
- Once you are focused and relaxed, read the text aloud.
- Focus on the words. You can focus on their meaning, or imageries, or sounds, or how they impact you. Recite them as many times as needed.
- Allow the words’ meaning to come to you in a new light. Their implications may change for you, almost like uncovering a layer to reveal something new beneath.
If you do not read any sacred text, maybe an inspirational, heartfelt quote or saying will do. It does not have to do with famous people or works of literature; it could be something someone said to you that stays in your heart.
A text gives direction for our thoughts – that is the power of written words. They are like a mold in which our thoughts follow and bend to shape. With each repeat, their meaning may alter, and they speak to you in a different voice as your perspective expands.
Contemplative meditation on an object
There are a few ways to choose an object for meditation:
- Pick an object within your eyesight
- Close your eyes, scan your environment and choose an object to focus on
- Picture an object in your mind
Once you’ve settled upon an object:
- Get into your meditation sitting position, as described above.
- Take deep breaths, and calm your mind.
- Pull your entire focus onto the object
- Observe the thoughts and feelings that the object brings to your mind.
- Be mindful of judgment toward yourself or the object. Take in the reality of the object, and yourself, as is.
We tend to develop emotional attachments to objects. Cleaning up a space takes time because we do not want to throw away prized possessions, special souvenirs, and sentimental keepsakes. Some objects embody parts of our past, our memories, and our relationships. Using them in contemplative meditation involves an introspection on their significance to us.
Tips for a fruitful contemplative meditation session
Stay with one object of meditation throughout
Once you have chosen an object of meditation, be it an idea, a text, or a physical object, stay with it for the rest of the session. Get absorbed into the totality of the object of choice. The depth of concentration that you put into it may uncover qualities that you have not recognized, thus reshaping your perception of it. The fresh insight gleaned from such single-minded engagement is the sweet fruit of your meditation practice.
Observe with non-judgmental care
Unlike mindful meditation, contemplative meditation does not let thoughts go – you hold onto one thought by observing it, with no judgment. In observing, your mind proactively searches for revelation, guidance, a higher perspective, or a different understanding. Allowing your perspective to alter, and observing the alteration with openness, is crucial to contemplative meditation.
It is okay to get distracted
In any kind of meditation, our minds tend to wander off. This wandering is triggered by external stimuli, sensations, and feelings. If you are new to meditation, your mind is probably a stranger to the necessary mental discipline.
Distractions are normal and expectable in a contemplative meditation session. Gently let go of them, reset your focus on the rhythm of your breathing, and find your way back to the object of inquiry.
Be patient
The length of the contemplative meditation session depends on what you feel you need at the moment.
What if you do not see any results after a session? Meditate again at a later time. Maybe it is not the time for the answer to be revealed to you. Acknowledge your desire to know, but also accept that there is a time for everything. And the higher power knows when.
Practice contemplative meditation regularly
Contemplative meditation combines disciplined focus and relaxed friendliness. The benefits of contemplative meditation are believed to extend beyond a clear mind and a calm mood. According to Dr. Miles Neale of Insight Timer, contemplative meditation paves the way from the mind to the heart, by inspiring insight and virtue.
Insight means better self-understanding that comes from making time for introspection: to reflect on what makes you the person you are. When you give your mind a quiet and welcoming space, you invite divine aid to decipher perplexing questions about yourself and the world around you. Practicing contemplative meditation helps you reach a state of flow, in which you are fully immersed in thinking with an invigorating focus. It provides relief and strength to a human brain that can be too quick to get stressed, defensive, or overwhelmed.
The resulting mental resilience enables more control of your wayward brain. Being able to replace harmful thoughts with caring, constructive thoughts is a natural next step. You would be able to reduce the times your mind bombards you with unhelpful thoughts. Negative thoughts will not go away entirely but will come less frequently, and your mind would be more adept at coping with them. Becoming more grounded and open, guided by deeper wisdom and a greater perspective, are all part of the virtue of contemplative meditation.
