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When I had been in therapy for eight years, I had decided to seriously practice meditation. This was in 1980. I sat for three one-hour sessions a day for four days in a row, and when I next attended group therapy with my psychiatrist I announced to the three other regular group members there that, "I have been depressed all my life and now I feel I'm not depressed anymore. I have a clarity of vision I've never experienced. It's as if the scales have dropped away from my eyes."

The group didn't know what to make of my statement. I don't remember Mary Ann's remarks but Albert claimed I was being euphoric and Vinnie, my best friend at that time, was panic stricken and declared, "I don't know! I don't know what's happening to you!" All the explanations of the group members as to what indeed was happening to me were unsatisfactory, and when Albert began insisting that I had merely become euphoric I looked to the doctor. He supported me by shaking his head, saying in effect that Albert had got it wrong. I then sat back and relaxed and watched Albert, Mary Ann and Vinnie as they argued, trying to explain my breakthrough to each other.

When the group was nearly over the doctor asked me to teach the others how to meditate. I did the best I could but I must confess that I was woefully inadequate and no one practiced meditation after my instructions. Privately though, a few months later, Vinnie did ask me and I taught him the technique once again, and one month later I got a phone call from him.

"Mark, I have a problem," he said to me. "I've been meditating for a month and I don't want to go to work. I don't want to go out of my house! All I want to do is meditate! It feels so good!" I told my friend he needed to incorporate his new attitude into his everyday life, including work, and to meditate in the morning and evening in his off time. If he needed to he could lock the doors of his store at lunch time, where he was the manager and salesperson there, the sole person working the store, and take time off during his day to practice meditation.

At the risk of exaggerating my case I still must state that I have never experienced any pill that any doctor has prescribed for me to be as effective in clearing up my senses and thought processes as meditation has been. I still take medication but also practice meditation every morning for about 45 minutes. I have noticed that I usually have good days when I do this and I have even meditated on buses and subways. I've had many pleasant and blissful experiences practicing meditation as well as mystical and religious ones. Now, I would like to describe to you readers how to meditate, in the hope that you will go on to have experiences of your own.

How to Meditate

Meditation is an ancient practice that is at least 3000 years old. Entire religions have been based on it (Zen Buddhism for instance). It can be a form of self-hypnosis but the meditation I will describe here is what Freud and Jiddhu Krishnamurti practiced. (Krishnamurti is my favorite 20th century philosopher. Do not think of him because of his Hindu name, with any preconceived ideas. He did not lead or form a cult. His thoughts are like no one I have ever read.) Sigmund Freud called his meditation "Free Association," and he claimed he could teach it to anyone in one session. The following is my variation of Freud's and Krishnamurti's meditation method.

First, sit in a chair keeping your back as straight as possible. (I don't know why a straight back is important, but it is.) Rest your hands comfortably in your lap or on your thighs with your palms down, whichever feels most comfortable. Rest your feet flat on the floor and keep your knees slightly apart. Now close your eyes and relax, relax, relax. Just let go of all your bodily tensions. Scan your body with your mind from the soles of our feet to the top of your head to become aware of bodily tensions. Then relax them away. That is, let go of them by letting the area of tension go limp. With a little practice you will be able to let go of any tension.

When you are sufficiently relaxed in the body (it should take about 10 to 15 minutes) focus your attention between your eyebrows and passively watch your thoughts. Do not control or suppress any thoughts that arise and do not analyze. Don't form any judgements about your thoughts, neither negative nor positive. You may, if you wish, tersely label them: i.e. that is an angry thought or, that is a fantasy thought or, that is an upsetting thought. In any event just observe them passively like watching a parade go by in front of your eyes.

When your thoughts absorb you and your attention wanders away from the watching of your thoughts (and it will do this over and over again) and you become aware that it has, gently bring your attention back to between your eyebrows and start over again. Remember, this is not a test or contest. Don't feel you have failed because your attention wanders away from the watching of your thinking. But do make an effort to keep attentive to your thoughts. Eventually, your mind will quiet down and you will experience pure consciousness.

Do this exercise in the morning before eating breakfast and in the evening two hours or more after eating supper (so as to empty any full feeling in your belly, which can interfere with concentration. Meditating on a full or bloated stomach is severely uncomfortable and, frankly, should not be done.) Whenever you meditate try to sit at a time and in a place that is quiet and unstressful at first. Early in the morning before the world wakes up and starts to get busy is best.

After you get the hang of it you can practice whenever and wherever you have free time. Wear loose fitting clothing when meditating and loosen or remove your belt if you are wearing one, which can constrict your abdomen and restrict your breathing. Jogging suits and sweatpants come in handy here. Or you might want to sit, when at home, in just your underwear, as I do. Now that you're meditating may G-d be with you on your path to relaxation, self-knowledge and glowing health.