Human endeavour
all down the ages has sought to improve our quality of life, whether
it be in the medical, the technological or social spheres. We
have possibly come as far as we can in overcoming the problems
solvable by material solutions. The problems that remain unsolved
in spite of our material progress alert us to the fact that we
need alternative strategies if we are to attain true quality of
life in our world.
Often
we forget that behind every problem is a human face, and humans
are more than just mechanical automatons governed by technological
knowhow -- humans have emotions, intentions and minds. If we are
to upgrade our quality of life, we have to upgrade our quality
of mind alongside our material standard of living.
In
answer to the question "Why Meditate"? the obvious importance
of meditation is that it serves as the most direct and practical
means to upgrade the spiritual quality of our lives. Meditation
serves as a way to integrate spiritual well-being in step with
our material well-being.
Some
people are attracted to meditation as a means to solve health
problems. Several "modern-day" illnesses which present
complications for western medicine, such as stress, depression
and insomnia can be improved by meditation which helps to re-balance
body and mind. Meditation has also been scientifically proven
to assist in the speedy recovery from illness1.
It
is only a minority who meditate as a result of their problems.
Most meditate because they want to improve or enrich themselves,
their personality or their lifestyle in the spiritual dimension.
To this end, meditation can enhance one's potential for study,
sporting performance, self-confidence and decision-taking.
Beyond
this, are those who meditate with a deeper spiritual vocation
to learn more about themselves or to explore the 'eternal questions'
of life and the world.
Meditation:
Not so difficult, but not too easy either!
Meditation is not so difficult to learn because it builds on skills
and abilities which we already have. Meditation is already something
we do in our everyday life allowing us to focus on the task in
hand -- but the depth of the meditation is superficial because
our mind is cluttered by thoughts. By developing our meditation
formally, we can free our mind of unwanted thoughts, allowing
the mind to come to a standstill -- at which point the depth of
concentration is increased.
The
difficulty with meditation is that we have to do it by our own
efforts -- no-one else can do it for us. Furthermore, one will
never become skilled just by talking about it or reading about
it. Expertise comes only by doing it Thus, we have to rely on
our own self-discipline to integrate meditation into our life
as a daily practice. Moreover, progress in meditation is gradual.
Reversing the mental habits of a lifetime doesn't happen overnight.
Consistent diligence is rewarded by success in the long-term.
In our modern-world of 'instant gratification', sometimes we have
to engage a new level of patience in order to adapt ourselves
to the pace of meditation progress -- so be warned!
Example
of a Simple Meditation Technique for Beginners
1.
The sitting posture, which has been found to be the most conducive
for meditation, is the half-lotus position. Sit upright with your
back and spine straight -- cross-legged with your right leg over
the left one. You can sit on a cushion or pillow to make your
position more comfortable. Nothing should impede your breathing
or circulation. Your hands should rest palms-up on your lap, and
the tip of your right index finger should touch your left thumb.
Feel as if you are one with the ground on which you sit. Feel
that you could sit happily for as long as you like.
2. Softly close your eyes as if you were falling asleep. Relax
every part of your body, beginning the muscles of your face, then
relax your face, neck shoulders, arms, chest, trunk and legs.
Make sure there are no signs of tension on your forehead or across
your shoulders.
3.
Close your eyes and stop thinking about the things of the world.
Feel as if you are sitting alone -- around you is nothing and
no-one. Create a feeling of happiness and spaciousness in your
mind. Before starting, it is necessary to acquaint yourself with
the various resting points or bases of the mind inside the body.
The first base is at the rim of the nostril, on the right side
for men and on the left side for women.
The
second base is at the bridge of the nose at the corner of the
eye -- on the right side for men and on the left side for women.
- The
third base is at the centre of the head.
- The
fourth is at the roof of the mouth.
- The
fifth is at the centre of the throat above the Adamís
apple.
- The
sixth base is at a point in the centre of the body at the
meeting point of an imaginary line between the navel through
the back and the line between the two sides.
- The
seventh base of the mind is two fingersí breadths above
the sixth base.
This base is the most important point in the body. It is the
very center of the body and the point where the mind can come
to a standstill.
4.
Feel that your body is empty space, without organs, muscles or
tissues. Gently and contentedly rest you attention at a point
near to the seventh base of the mind -- at the centre of the body.
Whatever experience arises in the mind, simply observe without
attempting to interfere. In this way your mind will become gradually
purer and inner experience will unfold.
5.
If you find that you cannot dissuade the mind from wandering,
then your mind needs an inner object as a focus for attention.
Gently imagine that a bright, clear, crystal ball, the size of
the tip of your little finger, is located inside at the center
of the body. Maybe you'll find you can imagine nothing, but later
you'll be able to see a crystal ball of increasing clarity. Allow
your mind to come to rest at the very center of the crystal ball.
Use the subtlest of effort and youíll find that the crystal
ball becomes brighter and clearer. If you see too much effort
you will find that it gives you a headache.
6.
If you find that your mind still wanders from the crystal ball,
you can bring the mind back to a standstill by repeating the mantra,
'Samma-araham' silently, as if the sound of the mantra
is coming from the centre of the crystal ball. Repeat the mantra
over and over again without counting.
7.
Don't entertain thoughts in your mind. Don't analyze whatís
going on in the meditation. Allow the mind to come to the standstill
-- thatís all you need to do. If you find that you can imagine
nothing, then repeat the mantra, 'Samma-araham' silently
and continuously in the mind. If you find that you're not sure
about the location of the centre of the body, anywhere in the
area of the stomach will do. Persevere because today's day-dream
is tomorrow's still mind, today's darkness is tomorrow's inner
brightness, today's perseverance is tomorrow's fulfillment. Don't
be disappointed if you find your mind wandering. It is only natural
for beginners. Make effort continuously, keep your mind bright,
clear and pure, and in the end, you will achieve your goal.
8. Keep repeating the mantra and eventually the sound of the words
will die away. At that point a new bright, clear, crystal ball
will arise in the mind of its own accord. The crystal ball will
sparkle like a diamond.
This
stage is called pathama magga (primary path). At this stage
the shining crystal ball is connected firmly to the mind, and
is seated at the centre of the body. You will experience happiness,
With continuous observation at the center of this crystal ball,
it will give way to a succession of increasingly purer bodily
sheaths until it reaches the ultimate one called 'Dhammakaya',
the highest level of attainment of supreme happiness.
If you would
like to listen to an example of meditation instruction, please
click below
Meditation
is a technique of mind training which allows us better to focus
the mind.