It’s easy to be put off meditation when we hear phrases like “clear the mind” or “try to relax”. If you’ve ever attempted to clear your mind, you’ll know it’s just not possible. Trying to relax is the same; the trying part isn’t conducive to relaxation!
Here are some simple tips you might want to use when meditating:
Be precise - aim to stay focused on what you are aiming to keep your attention on.
Be gentle - be open to mind wandering; it will happen. We might aim to leave the mind alone, but that doesn’t guarantee we won’t experience a whole range of feelings, thoughts, and judgements. As best as we can, we should be open to whatever comes up and not beat ourselves up when the mind wanders.
Don’t hold on - let things come and go, again and again. Do not hold on to the good moments or the challenging ones.
If you’ve never meditated before, read on for a simple technique called Shamata.
Shamata meditation, also known as "calm-abiding" or "tranquillity" meditation, is a foundational practice in Buddhist meditation aimed at developing mental stability, focus, and inner peace. The term "shamata" is derived from the Sanskrit word meaning "peaceful" or "calm." The primary goal of shamata meditation is to calm the mind and develop concentration (samadhi) by focusing on a single object of meditation, which can be the breath, a visual object, a mantra, or any other focal point. Notice here that we are not clearing the mind but calming it. The single point of focus leaves less room for the craziness of mind and mental fluctuations we all experience.
Key aspects of Shamata meditation include:
Object of Focus: Practitioners choose an object to focus on. The most common object is the breath, but it can also be a visual object (like a candle flame), a sound, or even a concept.
Posture: Maintaining a stable and relaxed posture is essential. This often involves sitting in a comfortable position with a straight back, hands resting in the lap, and eyes gently closed or slightly open.
Attention and Mindfulness: Practitioners strive to keep their attention steadily on the chosen object. When distractions arise, they gently bring their focus back to the object without judgement or frustration.
Relaxation and Alertness: Balancing relaxation and alertness is crucial. The mind should be calm and relaxed but also alert and attentive to avoid dullness or agitation.
Stages of Development: Shamata meditation progresses through various stages of concentration, starting from an unsettled and distracted mind to deep, stable concentration and mental clarity.
With shamata meditation, we are working gently with precision to calmly abide in a focused, less distracted state of mind.
I have taught a few workshops on this recently and thought sharing these Shamata meditation instructions might be useful.
Find a quiet and comfortable place to sit, either on a cushion or a chair, with your back straight but relaxed.
Eyes slightly open, gazing softly downward about two metres in front.
Take a few deep breaths - soften on each exhale.
Focus your attention on your breath, either the sensation of the breath as it enters and leaves your nostrils or the rising and falling of your abdomen.
Whenever your mind wanders (which it will), gently bring your attention back to your breath without judgement.
Continue this practice for a predetermined amount of time, starting with short sessions (5-10 minutes) and gradually increasing as you become more comfortable. You can also count each exhale up to 21 breaths and then count back down to zero - if you get lost, begin again! This way will take around 6-7 minutes.
The goal of Shamata meditation is to cultivate a tranquil and focused mind. It's normal for thoughts and feelings to arise during meditation; the key is to notice them without getting caught up in them and to gently return your focus to the breath.
Benefits of shamata meditation include improved concentration, reduced stress and anxiety, enhanced emotional regulation, and a greater sense of inner peace. Additionally, shamata serves as a preparatory practice for deeper meditative states and insight (vipassana) meditation, which aims at gaining profound understanding and wisdom about the nature of reality.
Ultimately, we can make every waking moment meditative by staying focused on what we’re doing, noticing when we’ve drifted off (or started to elaborate or exaggerate our experience of what’s happening), and then gently returning our attention to where we want it to be.
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