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Learning 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. If this is not easy you can sit kneeling or else in a chair. Then
you close your eyes, relax, and tune in to how you are feeling. It is important
to be sensitive to your experience because this is what you work with in meditation.
It is a good idea to take some time to sit quietly before starting a meditation,
to slow down and relax. Some gentle stretching can also help.
The Mindfulness
of Breathing
As its name implies, the 'Mindfulness of Breathing' uses the breath as an object
of concentration. By focusing on the breath one becomes aware of the mind's
tendency to jump from one thing to another. The simple discipline of concentration
brings one back to the present moment and all the richness of experience that
it contains. It is a way to develop mindfulness, the faculty of alert and sensitive
awareness. And it is an excellent method for cultivating the states of intense
meditative absorption known as dhyana. As well as this, the mindfulness of breathing
is a good antidote to restlessness and anxiety, and a good way to relax: concentration
on the breath has a positive effect on one's entire physical and mental state.
The meditation has four progressive stages leading to a highly enjoyable level
of concentration. To start with five minutes per stage is a good period of practice.
In the first stage you use counting to stay focused on the breath. After the
out-breath you count one, then you breathe in and out and count two, and so
on up to ten, and then you start again at one.
In the second stage you subtly shift where you breathe, counting before the
in-breath, anticipating the breath that is coming, but still counting from one
to ten, and then starting again at one.
In the third stage you drop the counting and just watch the breath as it comes
in and goes out.
In the final stage the focus of concentration narrows and sharpens, so you pay
attention to the subtle sensation on the tip of the nose where the breath first
enters and last leaves the body.
Metta Bhavana
The development of loving-kindness
The original name of this practice is metta bhavana, which comes from the Pali
language. Metta means ‘love’ (in a non-romantic sense), friendliness,
or kindness: hence ‘loving-kindness’ for short. It is an emotion,
something you feel in your heart. Bhavana means development or cultivation.
The commonest form of the practice is in five stages, each of which should last
about five minutes for a beginner.
1. In the first stage, you feel metta for yourself.
You start by becoming aware of yourself, and focusing on feelings of peace,
calm, and tranquillity. Then you let these grow into feelings of strength and
confidence, and then develop into love within your heart. You can use an image,
like golden light flooding your body, or a phrase such as ‘may I be well
and happy’, which you can repeat to yourself. These are ways of stimulating
the feeling of metta for yourself.
2. In the second stage think of a good friend. Bring them to mind as vividly as you can, and think of their good qualities. Feel your connection with your friend, and your liking for them, and encourage these to grow by repeating ‘may they be well; may they be happy’ quietly to yourself. You can also use an image, such as shining light from your heart into theirs. You can use these techniques - a phrase or an image - in the next two stages as well.
3. Then think of someone you do not particularly like or dislike. Your feelings are ‘neutral’. This may be someone you do not know well but see around. You reflect on their humanity, and include them in your feelings of metta.
4. Then think of someone you actually dislike - traditionally an enemy. Trying not to get caught up in any feelings of hatred, you think of them positively and send your metta to them as well.
5. In the final stage, first of all
you think of all four people together - yourself, the friend, the neutral person,
and the enemy. Then extend your feelings further - to everyone around you, to
everyone in your neighbourhood; in your town, your country, and so on throughout
the world. Have a sense of waves of loving-kindness spreading from your heart
to everyone, to all beings everywhere.
Then gradually relax out of meditation, and bring the practice to an end.