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trance to guided imagery to making the mind totally empty. The meditation I teach
most often in counseling is Vipassana, also known as Insight Meditation or
Mindfulness Meditation.
I first learned Vipassana in 1994 from Robert Beatty, MSW, a Buddhist teacher and
psychotherapist who heads a sangha in Portland, OR. I practiced this method daily
for several years and learned much about the nature of the self and it’s place in the
universe.
In the summer of 2005 I had the opportuity to sudy with Tara Brach, Ph.D., a
psychologist and Buddhist teacher in the Washington, DC area.
In October 2007 I was honored to attend three days of teachings with His Holiness
the14th Dalia Lama. My studies with him increased the depth of my understanding of
the Satipatthana Sutra, the Buddha's original teachings on mindfulness meditation.
I have found that the principles learned in Vipassana can apply to the normal life as
well. The person who practices this method will learn to experience life in the present
moment and to avoid becoming caught up in the chaos of the ordinary world through
attachment and aversion. Numerous clinical studies support the use of meditation to
reduce stress and increase awareness.
Here are some simple instructions for Vipassana practice:
Sit cross legged on a cushion on the floor, or sit on a meditation bench or in a
straight backed chair. (Question: Why did the Buddha sit cross-legged on the
ground? See answer below) The spine should be straight without slumping but not
artificially rigid. Some prefer to close their eyes, others to leave them slightly open.
In the first few minutes of meditation, pay attention to the posture. Keep the spine is
as perpendicular as possible. Notice this. Let go of any rigidity or tension in the
posture, but do not slouch. Be aware of the feeling of pressure on the buttocks.
Now, shift your awareness to the experience of breathing. Determine that part of the
body where you experience the breathing most clearly. It may be the tip of the nose,
it may be the rising and falling of the abdomen, it may be the movement of the chest,
it may be the back of the throat. Allow the awareness to settle at the place you have
selected, and do your best not shift around from one place to another once you have
started. Do not try to control your breathing or it's pattern in any way. Allow the
breathing to happen on its own.
Be aware of the sensation of the movement of the breath. As you are being aware of
the breathing, the mind will eventually wander. You will think about what you have to
do later today, what you had for dinner last night, that phone call you forgot to make
before you started sitting, what a waste of time this sitting is. When this happens,
without judgment, comment, or aversion to the thought or image that has arisen,
return your attention to the experience of breathing and resume awareness of the
sensations the breath.
Be present with the bare experience of breathing. Notice the beginning of each
breath and the end of each breath. Attend to the space between breaths. Without
evaluating or imagining, be present with the reality of what is happening. This
mindfulness is the object of the meditation practice.
If you find it too difficult to maintain concentration, you may silently add the words "in .
. .out" in time with the respirations. However, be careful to keep your focus on the
breathing, not on the words.
In addition to thoughts and images, you may find that sounds, smells, sensations, or
emotions arise and distract the concentration. In each case, simply note that the
attention has wandered, and return to the breathing. It may help to use a word as
"sound, sound," or "feeling, feeling" as a way of noting the experience. But avoid
thinking about the sound or smell or sensation or feeling. Just notice it and return to
the breathing. Use the breath as an anchor that you return to each time attention is
called away.
Sound simple? Yes, it is. You can learn it in a minute and then spend a lifetime or so
mastering it.
My suggestion is that you set aside a certain amount of time each day for sitting.
How long is not so important. I usually recommend that beginners start with five or
ten minutes and expand gradually to 20-30 minutes. Put a clock nearby so that you
can see how you are doing. Time awareness can be distorted during meditation.
Always remember to be kind and gentle with yourself. No matter how advanced you
become, your mind will wander eventually. The effort of noting where it has gone and
bringing it back to the breathing is the object of Vipassana. This practice is not a
contest to see how long you can remain focused. That period will change from day to
day depending on your mood, your health, and many other factors. Meditation is just
an interesting and enlightening way to pass your time on planet Earth; it's not a game
you will ever win.
(Answer: There were no chairs in India during the Buddha's time, around 500 BC.
The Buddha yet to come is sometimes pictured sitting in a chair, so I guess it's okay
for you too!)
Feel free to email me with any questions or comments.