Inspired by this (in which Martine Batchelor explores the process of grasping and its amplifying effects as well as how meditation can help us to release our clinging thus allowing for a more creative engagement and response) I thought we'd return to the topic of meditation. The Sanskrit and Tibetan words for meditation mean to familiarise or get acquainted with. In meditation we get to know our own minds and then transform them by familiarising ourselves with positive states of mind. We are able to clean out the cobwebs so to speak.
I have personally struggled with creating a consistent regular meditation practice, but when I have managed a daily meditation practice the effects were noticeable. There are a variety of aims for meditation. Most of us are familiar with the calming aspect. Scanning the body and letting go of any tension does wonders. Spending some time focusing on an object like the breath lowers the heart rate and gives us some space to act with intention. I don't want to undervalue the power of a calm body and mind but there are additional goals of meditation. When the mind is calm we then have the space to analyse our thoughts and behaviours in a constructive context. In the 11th century, the Indian Buddhist Master Atisha summarised essential points from the Buddhist teachings into what is now known as the Lam Rim or graduated path. The Lam Rim provides a comprehensive outline of analytical meditations designed to develop our mind towards compassion, wisdom, patience, etc. and on to enlightenment! Meditation also helps to develop concentration and focus. Sounds great right? So how do we start? Let's start with the body. A seven point posture is recommended.
1. The Back: One should be seated and the back should be straight. This helps the flow of energy and helps keep the mind alert. My teacher used to suggest visualising the spine as a stack of coins. It is best to raise the bum a bit by sitting on the edge of a meditation cushion that is resting on the floor, but if you are unable to sit on the floor, you can use a chair. I have a Dharma friend who happens to be a doctor and has been meditating for decades. He suggests that if you are in pain siting on the floor to sit in a chair so you don't do damage to yourself. You can still straighten the back in a chair. Just be sure not to lean on the back of the chair if you can help it as this impedes keeping the spine straight.
2. The Legs: The legs should be crossed. Of course must of us have trouble folding ourselves into the lotus position, but do what you can that is comfortable. The position of the legs effects the ability to keep the back straight so experiment with what works for you. If sitting in a chair, simply rest your feet on the floor.
3. The Hands and Arms: The hands should rest gently in your lap, palms up with the right hand on top of the left, thumbs touching. The hands should not rest on the feet but rather just below the navel. The elbows should be slightly away from your sides letting some air in between, which helps fight of sleepiness during meditation. The shoulders should be held up and back, not slumped forward but not worn as earrings either.They should be relaxed.
4. The Head: The chin should be tucked down slightly, not resting on your chest, but directing your gaze slightly down towards the floor in front of you. Holding the head too high may result in distraction and holding it too low may result in sleepiness.
5. The Tongue: If meditating for long periods it can be helpful to rest the tip of the tongue against the back of the upper front teeth and the rest of the tongue lightly against the upper palate as this assists in keeping saliva from pooling in the mouth, reducing the need to swallow.
6. The Eyes: The eyes should be gazing ahead, either unfocused or focusing on a specific spot about a foot in front of you. Most beginners find it easier to meditate with the eyes closed but the Buddhist teachings suggest learning to meditate with the eyes partially open. You can try this after you gain some experience. When I first hear this I thought, "how in the h are you supposed to keep the eyes just partially closed"? After time though it became easier. The idea is that if you keep your eyes open just a slit you will let light in, mitigating the risk of falling asleep, daydreaming and becoming distracted. Getting used to meditating with eyes open also helps us transition our practice from the cushion into daily life.
7. The Lips and Teeth: The jaw should be relaxed with the teeth slightly apart. The lips should be touching gently. The breath should be drawn through the nose rather than the mouth if possible.
If this all seems too complicated just try to keep the back straight and the gaze slightly downward.
Sitting still isn't easy. It can be a practice in itself to learn to have patience with small discomforts. I used to attend meditation retreats twice per year and I always found that it started out fairly well, but by the second day my body would rebel. I would have an itch here, pins and needles there, an ache in my back, a pain in my knees. Given time the body would seem to settle, then the mind would rebel. I would want to stand up in the middle of a silent meditation retreat and scream or run out and jump in the car and drive home. It's challenging to look at one's own mind for such a long period! Luckily I never did follow through with either of those things and I found that after a few days I would settle in.
On one retreat at Cloud Mountain some years back, Venerable Thubten Chodron challenged us about our fidgeting. She said that no one in the meditation hall was to move for an entire hour. If we felt as though we couldn't do so then we were to go to another building and we had to move continuously for twenty minutes. What a lesson! I joined the movers group with a handful of others. We sat down to meditate and began to move. Each one of us chose a different form of movement (rocking, shifting, arm movements, etc.) but none of us could meditate. In fact we couldn't stop laughing. We laughed until we cried at the ridiculousness of it all and then at the end of the half an hour we stopped moving and began to calmly meditate. I then had one of the most amazing meditation sessions ever. I felt as though I could have stayed still for hours! We returned to the group with a better understanding of why we sit still during meditation. It's very distracting not to do so!
We will continue with more about meditation and the Lam Rim next week. Until then, have a good one!
Practice: Let's try out some meditation with a focus on posture this week. Check your usual posture and try out the 7 point meditation posture. If you feel bold enough, try the exercise above of moving constantly while meditating for a period of time (I suggest 5 minutes or so). Then stop and sit still (no scratching, adjusting, etc.) and see the difference. Let us know how it goes!
Have a great week!
Metta,
Dharma Mama
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