What is Meditation?
Many things in life are removed from our control. However, it is relatively easy to take responsibility for and alter one's state of mind. This is the most important thing we can do, according to Buddhism, and it is the only real counteraction to the anxiety, hatred, discontentedness, sleepiness, and confusion that taint the human condition.
The purpose of meditation is to transform the mind, to see things clearly, as it really is. Buddhist meditation practices are techniques that encourage and develop concentration, clarity, and emotional positivity. One learns the patterns and habits of the mind when one engages with a particular meditation practice, and it offers a means to cultivate new, more positive ways of being. These calm and focused states of mind can deepen into profoundly tranquil and energised states of mind, with discipline and patience. Such experiences can have a transformative effect and can lead to a new understanding of life.
Countless meditation practices have been developed in the Buddhist tradition over the millennia. All of them may be described as 'mind-trainings', but they take many different approaches. The cultivation of a calm and positive state of mind is, however, the foundation of them all.
Three basic meditation techniques are: the Mindfulness of Breathing, Loving-Kindness meditation or Mettabhavana, and Samatha.
Two ways of practicing Samatha are by concentrating on the breath in a seated position, and by focusing on walking.
The brahma viharas are the sublime (or excellent) states, and considered to be the ideal qualities for a person to develop.
Vipassana means 'insight'. Insight is the ability to see things clearly, to get to the heart of things. It means to recognize the truth of something, often suddenly, in a flash.
Samatha is a good preparation for vipassana because it is a system of concentrating the mind - it paves the way for deep meditation. Zhiney is another word for samatha.
Tantric meditation is a practice that uses visualisation - which means not only reflecting on a certain subject or idea, but also using the imagination to become that thing (for example, meditation on a Buddha may involve visualising oneself as that Buddha).
Thankas are pictures on wall hangings that focus their attention and bring about mindfulness. Mandalas are circular designs that show various aspects of buddhahood, and are popular subjects for thankas.
Learning Meditation
The techniques of meditation are very simple. However learning from an experienced and reliable teacher is a better alternative to reading about them. A teacher will be able to offer you guidance in how to apply the technique and how to deal with difficulties. Encouragement and inspiration can be offered by a teacher.
Meditation Courses are excellent contexts for learning. There are various motives for learning meditation. Some people want to improve their concentration for work, study, or sports; others are looking for calm and peace of mind. Others are trying to answer fundamental questions about life. Meditation can help all of us to find what we are looking for, with regular practice.
Retreats offer ideal conditions to go more deeply into meditation.
Preparation
When you sit down to meditate you need to set up your meditation posture in a way that is relaxed but upright, usually sitting on a cushion and probably cross-legged. Alternatively you can sit kneeling or else in a chair. Next you close your eyes, relax, and tune in to how you are feeling. Being sensitive to your experience is what you work with in meditation. Taking some time to sit quietly before starting a meditation is a good idea, to slow down and relax. It can also help to do some gentle stretching.
