I’ve been putting this off for years. Now is a perfect time.
Meditation offers a path toward increased happiness, creativity and mindfulness. Steve Jobs was a lifelong practitioner, reading deeply on the subject and taking meditation retreats. Each year he’d re-read his copy of Autobiography of a Yogi.
I’ve always put off exploring meditation until later. I convinced myself I was too busy. That I’d explore it when things were less hectic. But I was wrong for two reasons. First, logically, if meditation is beneficial enough to practice at some point, it is probably valuable enough to practice now. That is if I think it will add value to my life, choosing to start becomes a matter of opportunity costs. What would I do with the time I’m spending meditating versus the benefits of meditation. The only way to really evaluate that is to do it and see the results. Second, and somewhat less logically, is that I’ve met some amazing – and incredibly busy people – in the past year and one thing that seems to keep coming up is meditation. None of these people “makes time for meditation.” Rather they all see meditation as an enabler of everything else they do.
As I reflect on my life, my priorities, my friendships, and my place in the world, there is no better time than now to start exploring meditation.
Dan Harris has the best practical advice on how to meditate but I wanted to explore it a bit more. In Buddhism for Beginners, Thubten Chodron does a good job looking at meditation.
Let’s start with what meditation is not.
Nowadays meditation is sometimes confused with other activities. Meditation is not simply relaxing the body and mind. Nor is it imagining being a successful person with wonderful possessions, good relationships, appreciation from others, and fame. This is merely daydreaming about objects of attachment. Meditation is not sitting in the full vajra position, with an arrow-straight back and a holy expression on our face.
Meditation is a mental activity. Even if the body is in perfect position, if our mind is running wild thinking about objects of attachment or anger, we’re not meditating. Meditation is also not a concentrated state, such as we may have when painting, reading, or doing any activity that interests us. Nor is it simply being aware of what we are doing at any particular moment.
Why do we meditate? What are the benefits?
The Tibetan word for meditation is gom. This has the same verbal root as “to habituate” or “to familiarize.” Meditation means habituating ourselves to constructive, realistic, and beneficial emotions and attitudes. It builds up good habits of the mind. Meditation is used to transform our thoughts and views so that they are more compassionate and correspond to reality.
By building up good habits of the mind in meditation, our behavior in daily life gradually changes. Our anger decreases, we are better able to make decisions, and we become less dissatisfied and restless.
What is meditation? How do we learn to meditate?
Some people think they can invent their own way to meditate and don’t need to learn from a skilled teacher. This is very unwise. If we wish to meditate, we must first receive instruction from a qualified teacher.
First, we listen to teachings and deepen our understanding by thinking about them. Then, through meditation we integrate what we have learned with our mind. For example, we hear teachings on how to develop impartial love for all beings. Next, we check up and investigate whether that is possible. We come to understand each step in the practice. Then, we build up this good habit of the mind by integrating it with our being and training ourselves in the various steps leading to the experience of impartial love. That is meditation.
Meditation is of two general types: stabilizing and analytical. The former is designed to develop concentration and the latter to develop understanding and insight. Within these two broad categories, the Buddha taught a wide variety of meditation techniques and the lineages of these are extant today. An example of stabilizing mediation is focusing our mind on our breath and observing all the sensations that occur as we breathe. This calms our mind and frees it from its usual chatter, enabling us to be more peaceful in our daily life and not to worry so much. The visualized image of the Buddha may also be used as the object upon which we stabilize our mind and develop concentration. While some non-Buddhist traditions suggest looking at a flower or candle to develop concentration, this is generally not recommended by Buddhist traditions because meditation is an activity of our mental consciousness, not our sense consciousness.
Other meditations help us to control anger, attachment, and jealously by developing positive and realistic attitudes towards other people. These are instances of analytical or “checking” meditation. Other examples are reflecting on our precious human life, impermanence, and the emptiness of inherent existence. Here we practice thinking in constructive ways in order to gain proper understanding and eventually go beyond conceptual thought.
Buddhism for Beginners is a great place to start and offers “a manual for living a more peaceful, mindful, and satisfying Life.”