Buddhist Meditation in Plain English.

Via on Dec 11, 2010

via meditation365.org

We learn to touch the ground of being by unlearning our habitual tendency to identify with impermanent phenomena.

Our state of mind is changing from one moment to the the next. With the thought of something attractive we become excited. When we encounter something less than desirable we become angry or depressed. Regardless of whether the thought is pleasant or unpleasant they always change our state of mind. States of mind are like weather conditions constantly in flux. This instability gives rise to a sense of paranoia. We feel like we have to monitor the environment for changing conditions. So, we invest a great deal of time and energy trying to avoid unpleasant situations, and seeking out more desirable ones.

This paranoia breeds aggression, and puts us at odds with our environment. We find ourselves in conflict with those who do not meet our expectations, and clinging to those relationships that satisfy our demands. Our tendency to grasp at our thoughts as solid or real is the cause of this. We have misunderstood the nature of thought. We relate to thought as if it were some solid-objective reality; rather than a subjective commentary on the environment. So the problem lies not in thought itself, but in the way that we relate to thought.

In meditation we are not looking to stop our thought processes. In fact, we are not really looking for anything in particular. We are simply looking. As Thich Naht Hahn says “It is a practice of looking deeply.” We just watch. In simple observation two developments take place. First, we change the way we relate to thought. We do this by loosening our grip on them. When we catch ourselves clinging to thought we simply return to the breath, to the present moment. We are disengaging the tendency to cling to thought with thought, and as a result we are no longer working toward preordained conclusions, which means that we begin to discover new depths.

No longer working toward preconceived conclusions opens the door to new discoveries. We now have the opportunity to see thought as it is, instead of what we thought it was! As we divest in dualistic thinking the apparent solidity of thought dissolves. This development takes place as the speed of mental activity diminishes. Ordinarily, one thought grabs a hold of the next thought at such an incredible pace that it creates the illusion of permanence or solidity. This contrived sense of permanence is the self most of us identify with, the ego. As this cognitive inbreeding is disengaged, the pace lessens. This dynamic could be compared to an airplane propeller. If the propeller is spinning at top speed it appears to be a solid disk, but when the engine is relaxed the apparent disk is revealed to be several propellers. When thought ceases to cling to itself the chaos is minimized, and the gap between each thought is discovered— the solidity of the separate self that pitted us against life is unraveled. Resting in this gap is the practice of meditation. We learn to touch the ground of being by unlearning our habitual tendency to identify with impermanent phenomena.

The path of meditation co-emerges with the path that gives rise to suffering. The path of meditation walks backwards down the path of suffering (this is why complimenting your practice with a study of the first 2 Noble Truths is often helpful). In this case, discontentment refers to the gulf between us and content. We feel separate or apart from life, and therefore lifeless or dis-eased. This sense of division was the ego’s first words, “I am.” Shamatha meditation is the practice of peaceful abiding. Shama means “to pacify” or “peace”. Tha means “to abide.” Shamatha meditation is not about beating the mind into submission.  Instead, we observe the mind, and in doing so confusion is transformed into understanding. Through this practice we discover peace in the midst of chaos.

Below are the instructions for aligning the body in the correct meditation posture. This should be done first, and then we should place our mind by following the instructions for placing the mind. If the physical posture is something you are not capable of a comfortably accomplishing a chair will be just fine.

Placing the Body (To read more about posture click here)

1) Sit the crossed legged position

2) Place your hands, palms down on your thighs.

3) Roll your hips forward, in order to straighten the back, and center the weight on the hips.

4) Pull shoulders back slightly.

5) Look straight forward. (forming a 90 degree angle w/ the neck & chin)

6) Allow your eyes to come to a soft gaze.

meditation, buddhism7) Place your tongue on the roof of your mouth behind your two front teeth.

Placing the Mind (If you would like to read more about placing the mind click here)

1) Allow your awareness to gently fall upon the breath as you inhale and exhale. Notice the gap between breaths.

2) Do not analyze the breath- simply notice it. Do not try to control the breath or breathe any certain way, just pay undivided attention to the sensation of your breath as you inhale and exhale.

3) When you notice yourself thinking do not become frustrated. Simply return to your breath. If you catch yourself in thought and return to the breath a 1000 times that is a great practice… Do not bother yourself with thinking about not thinking, simply return to the present moment.

Give the gift of meditation this holiday season. It is thoughtful, beneficial, and free! Attach this link to a warm holiday greeting and personal message, or post it on your Facebook wall. http://bit.ly/g0eJ3r

About Benjamin Riggs

Ben Riggs is the director of the Refuge Meditation Group in Shreveport, LA. Ben writes extensively about Buddhist & Christian spirituality and politics for The Good Men Project, Elephant Journal, The Web of Enlightenment, and is the editor & chief for Henry Harbor--an online magazine concerned with art, culture, spirituality, & politics in the deep South. To keep up with all of his work follow him on Facebook or Twitter. Looking for a real bio? Click here to read my story....

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9 Responses to “Buddhist Meditation in Plain English.”

  1. Tamara says:

    Beautiful, simple and perfect for this season! ~i just shared on my website!

  2. [...] Click Here For Basic Meditation Instructions. Click here for my bio. Ben Riggs is currently a teacher of Buddhist meditation at the Refuge Meditation Group in Shreveport, LA. He has had the opportunity to study and practice in India with such teachers as H.H. the Dalai Lama, Jetsun Thupten, and Geshe Sonam Rinchen. Ben has written extensively about Buddhism, contemplative philosophy, & meditation practice on his blog. Above everything he is committed to presenting Buddhist & contemplative principles from a practical, contemporary, and western point of view. Click here to follow me on Twitter, or here to find me on Facebook. Oh and click here for the Refuge Meditation Groups Facebook page, or here to find the meditation group on twitter. Or (last one I swear!) if you would like to be notified when I publish to Elephant Journal click here on join my Facebook group. [...]

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