Meditation Techniques
Buddha taught that everything depends upon the mind. To realize this, we must first understand the nature and functions of the mind. At first, this might seem to be quite straightforward since we all have minds and we all know what state our mind is in – whether it is happy or sad, clear or confused, and so on. However, if someone were to ask us what the nature of our mind is and how it functions, we would probably not be able to give a precise answer. This indicates that we do not have a clear understanding of the mind.
If we train in meditation, our mind will gradually become more and more peaceful.
The heart of Dharma practice is meditation. The purpose of meditation is to make our mind calm and peaceful. If our mind is peaceful, we will be free from worries and mental discomfort, and so we will experience true happiness; but if our mind is not peaceful, we will find it very difficult to be happy, even if we are living in the very best conditions. If we train in meditation, our mind will gradually become more and more peaceful, and we will experience a purer and purer form of happiness. Eventually, we will be able to stay happy all the time, even in the most difficult circumstances.
Daily Meditations
If we practice patiently, gradually our distracting thoughts will subside and we will experience a sense of inner peace and relaxation.
We choose a quiet place to meditate and sit in a comfortable position. We can sit in the traditional cross-legged posture or in any other position that is comfortable. If we wish, we can sit in a chair. The most important thing is to keep our back straight to prevent our mind from becoming sluggish or sleepy.
We sit with our eyes partially closed and turn our attention to our breathing. We breathe naturally, preferably through the nostrils, without attempting to control our breath, and we try to become aware of the sensation of the breath as it enters and leaves the nostrils. This sensation is our object of meditation. We should try to concentrate on it to the exclusion of everything else.
Initial Meditation
Our mind will feel lucid and spacious and we will feel refreshed.
At first, our mind will be very busy, and we might even feel that the meditation is making our mind busier; but in reality we are just becoming more aware of how busy our mind actually is. There will be a great temptation to follow the different thoughts as they arise, but we should resist this and remain focused single-pointedly on the sensation of the breath. If we discover that our mind has wandered and is following our thoughts, we should immediately return it to the breath. We should repeat this as many times as necessary until the mind settles on the breath.If we practise patiently in this way, gradually our distracting thoughts will subside and we will experience a sense of inner peace and relaxation. Our mind will feel lucid and spacious and we will feel refreshed. When the sea is rough, sediment is churned up and the water becomes murky, but when the wind dies down the mud gradually settles and the water becomes clear. In a similar way, when the otherwise incessant flow of our distracting thoughts is calmed through concentrating on the breath, our mind becomes unusually lucid and clear. We should stay with this state of mental calm for a while.We should train in this preliminary meditation until we gain some experience of it.
OM SHANTHI !! OM SHANTI !! OM SHANTHI !!
