Moving to application now. We’re exiting the therapeutic context completely, and meditation of some kind becomes the basis. The initial stability and peace necessary can perhaps be achieved with the help of a class, workshop, teacher etc. I personally prefer a chi kung-style meditation as you won’t be surprised to hear. The instructions I like best for beginners come from the old medical chi kung books Glenn made use of. This one has been a favourite, but I recently noticed how ridiculously expensive it’s somehow become. This one, which he also recommended, has an even funkier 80s presentation and I like it a lot; it seems to be holding a lowish price for now. It has no moving chi kung to speak of but otherwise is the equal of the first.
I probably should do a post or two on the basics of this form of meditation at some point, but what I think makes it the best for a beginner is its effortlessness and dedication to making you feel good — it’s intended for self-healing after all. It dovetails perfectly with the Rogers ethos since the idea is to attain rujing (“entering into stillness”), which is a natural process. It operates in all of us, if allowed to do so, just like holotropic spontaneity, as an organismic inheritance. You attain an easy posture, breath pattern, focus, and your thoughts gradually start to slow down, a definite peace and clarity appearing as they become distant.
On the other hand, many different types of meditation might be useful for this process as there is no goal other than initial peace, acceptance and heightened awareness. Glenn’s initial instructions in Path Notes could be enough for many, and he also got things from Herbert Benson’s Relaxation Response initially, for example (now that is a cheap book). The varied emphases in the books can be revealing. Everyone is different and scientific research suggests that clicking with your way is the most important thing to begin with. I only recommend that there be nothing forceful, that it feel easy and natural, with no kind of competitive spirit or achievement agenda.
Rogers-style techniques examine whatever’s in the mind and heart at the moment, whatever occupies the consciousness. To start with it’s the emotions and beliefs that rise amidst or get triggered by life that get the attention, but with that peace, and the other resources, as a background. You don’t do this in meditation necessarily, but a regular meditation practice forms a foundation from which it can be done in time set aside. There’s no particular analyzing, especially not to begin with — accepting and describing and understanding and getting in tune with what one really feels and thinks and experiences is the process, which itself turns out to generate a number of stages of change — again, naturally and spontaneously. The only necessity is to become aware and then see what arises as a result.
It can be useful to start with a general atmosphere of lowering stress. Some may want to treat the whole thing as a break to begin with, a brief but regular/necessary time of rest with a smile on its face that gradually fills with realistic peace and honesty in an unhurried unfolding and noticing. It is the process itself that matters. This becomes subtle and creative and new views or layers can arise out of nowhere, along with unexpected transformations. Everyone will respond in a unique way, in fact this is exactly the idea.
Peace and/or neat resolution every single second is far from necessary or likely but if this process is established with some kind of positive regard behind it — even an imagined positivity is sufficient at first! — then continually re-established over time and seen as a way to understand, or perhaps better to say, an environment in which to understand, then the issues, stories, and beliefs will spontaneously link up and make a more global or unified or patterned sense. This however will not be stiff or over-categorised, but loose and alive and deepening as one goes, enabling confidence in one’s own judgment, solidity, viewpoint, openness, and perhaps most of all, acceptance of self-process.
Thus one ceases bracketing some aspects of self-experience as unthinkingly “bad”, meaning “not to be experienced”. Only then can something which is not as one would wish be changed.