What
is Meditation?
Meditation refers to the mental
activity of sustaining conscious awareness on one thing, perception,
process or sensation. This may be for example, the process of breathing,
an external object, the concept and emotion of loving-kindness, the
mental repetition of a meaningful word, or paying attention to a physical
sensation.
There are many things in life that are beyond our control. However,
it is possible to take responsibility for and to change one's state
of mind. According to Buddhism this is the most important thing we can
do, and Buddhism teaches that it is the only real antidote to the anxiety,
hatred, discontentedness, sleepiness, and confusion that beset the human
condition.
Meditation is a means of transforming the mind. Buddhist meditation
practices are techniques that encourage and develop concentration, clarity,
and emotional positivity. By engaging with a particular meditation practice
one learns the patterns and habits of the mind, and the practice offers
a means to cultivate new, more positive ways of being. With discipline
and patience these calm and focused states of mind can deepen into profoundly
tranquil and energised states of mind. Such experiences can have a transformative
effect and can lead to a new understanding of life.
Over the millennia countless meditation practices have been developed
in the Buddhist tradition. All of them may be described as 'mind-trainings',
but they take many different approaches. The foundation of all of them,
however, is the cultivation of a calm and positive state of mind.
Buddhist Meditation
Meditation is but one part of the Buddhist path, but it is a part that
is accessible to anyone, anywhere. Though Buddhist meditation cannot
be learned in any depth without a teacher, the basic practice is simple.
In meditation, Buddhists do not remove themselves from the world as
some other schools of meditation do; rather, Buddhists practice a kind
of awareness that enables them to be more fully present in the world.
Original Buddhist practices (known today as "vipassana"
or "insight meditation" are sometimes austere. They may require
years of daily sitting in silent meditation. In several cultures, such
as Tibet, Buddhism developed into a multifaceted religion ("and
"Vajrayana" Buddhism) which adds singing, movement,
temples, ceremony, priests, scriptures, art, and other "religious"
activities, so that it appeals to a greater variety of people. Still,
vipassana meditation remains the underlying mental technology
upon which Buddhism rests.
In a characteristic Buddhist meditation, you sit quietly and, in a non-directive
way, allow attention to gently settle upon the ever-changing process
of your breathing. When you become aware that your attention has shifted
to something else, notice this fact, label that moment simply as "thinking,"
and guide your attention back to the breathing.
Another instruction
attributed to the Buddha directs you toward feeling love, kindness,
and compassion progressively for yourself, those close to you, other
people, those who have wronged you, and ultimately for all beings.
To the Western mind, it seems absurd that millions of people, sitting
in silence, can change the world, end wars, improve humanity, feed the
poor, care for the sick, etc. But it not so different from the Christian
belief that prayer prepares one to be more loving and more just.
Meditation is an attempt to address the most fundamental causes of human
misery. The Buddhist attempt to end war begins with cultivating inner
peace, developing an unwavering ability to see things as they are, and
treating all beings with compassion and respect.
Meditation Posture
Meditation can be done in any posture, but the most common ones are
sitting cross-legged and walking back and forth. As mindful awareness
becomes increasingly continuous, the dispersed and distracted energy
of the mind becomes more focused and clear. The act of sustaining awareness
calms and soothes both the body and mind, while the focusing of attention
energizes and brightens the mind.
The deeper the meditation becomes, the more quiet, still and blissful
one feels. This cleansed and purified awareness, developed through repeated
training, yields extraordinary clarity of mind. One begins to see things
as they truly are, beyond the limitations of conditioned perceptions
and habitual thought patterns. As one sees clearly, wisdom is born,
and thus serenity and insight form an inseparable pair that are gradually
cultivated through meditation.
Learning Meditation
The techniques of meditation
are very simple. However, reading about them is no substitute for learning
from an experienced and reliable teacher. A teacher will be able to
offer you guidance in how to apply the technique and how to deal with
difficulties. Perhaps most importantly, a teacher can offer the encouragement
and inspiration of their own example.
Motives for learning meditation vary. Some people want to improve their
concentration for work, study, or sports; others are looking for calm
and peace of mind. Then there are people trying to answer fundamental
questions about life. With regular practice, meditation can help all
of us to find what we are looking for.
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