Meditate Like The Buddha: A Guide

Meditation is a key part of Buddhism, but comprehensive instruction on the practice has been hard to come by in the Western world—until now. Best-selling author and certified meditation instructor Cynthia Kane's book, *How to Meditate Like a Buddhist*, offers a step-by-step guide for beginners. It covers everything from posture and breathing to mindset and overcoming common obstacles.

Meditation is a conscious effort to change how the mind works. It helps to develop the awareness and energy needed to transform ingrained mental habits. The Buddha taught many types of meditation, but the two most common and useful are Mindfulness of Breathing and Loving Kindness Meditation.

Posture

The Buddha is said to have become enlightened while sitting cross-legged, and this position is certainly a powerful symbol of meditation. However, the Buddha emphasised that there are four different meditation positions, none better than the others: sitting, standing, walking, and lying down. The most important thing is to be comfortable.

A good Buddhist meditation posture should be comfortable. You shouldn’t have to strain your body to execute a particular pose. Your mind and body should be at ease, dignified, and alert.

Comfort

During your meditation session, you’ll be training in mindfulness. You don’t want unnecessary physical pain to become a major distraction. Choose a posture that is comfortable enough to allow you to sit mindfully without pain.

Stillness

Let your body achieve a sense of stability and balance. You can find your balance by gently rocking your body forward, backward, then side to side (like a pendulum) until you’ve found your meditation posture sweet spot. Once you’ve found it, try to stay there.

Relaxation

Meditation naturally releases tension. Your neck, face and shoulder muscles shouldn’t be tense. Your arms should feel relaxed, your hands gently resting on your knees or lap. Relax your legs too. If you’re sitting on a cushion, let your knees touch the ground or support them with pillows. When possible, your hips should be a bit higher than your knees; use a cushion or pad if necessary.

Alignment

Your back should be as aligned as is comfortably possible. It may help to imagine that your entire spine is a stack of coins. If you lean too much in any direction, the coins will inevitably tumble over.

Examples of Postures

The Burmese Position

This is an accessible pose that can be practised on a cushion or mat. Simply sit with a cushion if needed, bend your legs with the right foot on the outside, and pull your feet gently towards your pelvis. Ideally, the tops of your feet should be touching the mat.

The Lotus Position

There are three types of lotus meditation postures: the quarter lotus, the half lotus, and the full lotus. The quarter lotus is relatively simple: while sitting on a cushion, pillow or mat, you cross your legs by placing your right foot on your left calf, making sure your knees are lower than your hips. The half lotus is similar, but the right foot is placed on the left thigh. The full lotus is quite challenging and requires significant hip flexibility. You start with your right foot on your left thigh and then bring your left foot up to your right thigh.

Kneeling

In Japan, the seiza pose is a popular Zen Buddhist meditation posture that involves kneeling on a mat. The use of a pillow, cushion or meditation bench under the buttocks helps support the spine and takes pressure off the knees.

Sitting on a Chair

Sitting on a chair is comfortable and doesn’t strain the knees or legs. It’s best to sit up straight rather than slouch. Place the feet flat on the floor about a foot or so apart. Here again, it’s better if the hips are a bit higher than the thighs and knees, and you shouldn’t be slouching. A thin cushion under the buttocks and/or a pillow between the chair and the small of your back can help.

The Corpse Pose

Also called sarvasana, this very relaxing meditation posture is traditionally practised at the end of a yoga session. You lie flat on your back, stretch your hands loosely on the ground, close your eyes and concentrate on your breathing. The corpse pose can be helpful for individuals who have back issues, but it can also induce drowsiness.

Breathing

The practice involves focusing one's attention on the breath, observing the inhalation and exhalation, and being mindful of the various bodily sensations and mental states that arise during the process. This technique is often referred to as "Mindfulness of Breathing".

Step 1: Understanding the Basics

The breath is a powerful object of meditation, serving as an "attentional anchor" for developing the four faculties of attention, also known as the Attention Control Muscles. These faculties include the brain's ability to notice its focus, choose an object of focus, maintain focus, and remain unperturbed by other phenomena.

Step 2: Choosing an Aspect of Breath to Focus On

The breath has many facets, and it is essential to familiarize yourself with them to determine your focus. Some aspects to consider are:

• The sensation of airflow in the nostrils and inside the nose, which can sometimes be traced down the windpipe.
• The inflation and deflation of the abdomen.
• The subtle differences in consciousness between the states of "fullness" and "emptiness" of breath.
• The quality of the breath, including its length (inhalation/exhalation duration) and coarseness (softness/harshness).
• The impact of breath length and coarseness on your consciousness.

Step 3: Beginning the Meditation Practice

As a beginner, it is recommended to start with one aspect of the breath and maintain your focus on it throughout the meditation session. Avoid jumping between different aspects, as it defeats the purpose of developing focused attention.

Step 4: Observing the Natural Breath

Allow your breath to flow naturally without attempting to control it. Be an observer of your breath, watching it with curiosity and interest, just as you would observe an animal in a zoo. Do not force your breath to be faster, slower, deeper, or shallower. Experimentation with different breathing types is acceptable, but during meditation, observe your natural breath.

Step 5: Dealing with Distractions

When thoughts, sights, sounds, smells, tastes, or bodily sensations arise, notice them without getting involved or reacting to them. Keep your body and mind still, maintaining your attention on your breath. Allow the sensory stimuli to arise, change, and pass away without getting distracted from your focus.

Step 6: Dealing with a Wandering Mind

If your attention wanders, gently and happily bring it back to your breath. Notice the "wandering of attention" as you would any other phenomenon, but refrain from dwelling on it.

Step 7: Setting a Time Frame

You can meditate for as long as you feel comfortable. A short duration of five minutes can be fulfilling, while some individuals meditate non-stop for months or even years. It is beneficial to decide on a time frame before beginning your meditation practice. Setting an alarm can also help bring you back to the present moment and make you aware of your level of mindfulness.

Step 8: Posture

While the lotus posture (cross-legged position) is traditionally associated with Buddhist meditation, you can choose a comfortable position that works for you. Remember that the goal is to maintain a straight spine and a relaxed yet alert state.

By practicing breathing meditation in this way, you will develop a strong foundation for your Buddhist meditation practice, leading to greater peace, tranquility, and connection with yourself and others.

Mindset

Meditation is a powerful tool for personal growth and transformation, but it requires the right mindset to be effective. Here are some key mindset principles to help you meditate like a Buddhist:

Understanding the Purpose of Meditation:

Meditation is more than just sitting and breathing; it is a conscious effort to change how your mind works. The Pali word for meditation, 'bhavana', means 'to make grow' or 'to develop'. It is about cultivating awareness and energy to transform ingrained mental habits and patterns. This understanding will help you approach meditation with a sense of purpose and intention.

Patience and Commitment:

Establishing a consistent meditation practice takes time and commitment. Just like building physical fitness, developing mental fitness requires regular and persistent practice. Start with short sessions of 15 minutes a day and gradually increase the duration. Consistency is key to reaping the full benefits of meditation.

Facing Inner Challenges:

Meditation can bring up difficult emotions and negative thoughts. Instead of reacting to them, observe them without judgment. Acknowledge their presence and shine a light on them. By facing your inner challenges, you can begin to release suppressed emotions and work through them. This process is essential for personal growth and emotional healing.

Mindfulness and Awareness:

Mindfulness is a critical aspect of Buddhist meditation. It involves bringing your attention to the present moment and cultivating a non-judgmental awareness of your thoughts, emotions, and bodily sensations. Through mindfulness, you can learn to recognize negative thought patterns and begin to transform them into positive, healthy habits.

Overcoming Obstacles:

Common obstacles in meditation include physical pain, fear, and intrusive thoughts. Instead of resisting or avoiding them, face these obstacles head-on. Accept that they are part of the process, and gently bring your attention back to your breath. Over time, your concentration will strengthen, and you will experience deeper mental calm and inner peace.

Self-Kindness and Compassion:

An essential aspect of Buddhist meditation is self-compassion. Treat yourself with kindness and compassion, just as you would a dear friend. Make time for self-care activities that nourish your mind and body, such as spending time in nature, engaging in hobbies, or practicing self-compassionate thoughts. This sense of self-kindness will help you develop a more positive and loving relationship with yourself and others.

Overcoming common obstacles

Meditation is a practice that can be challenging to master, and it is natural to encounter obstacles along the way. In fact, in the Buddhist tradition, there are five hindrances that are identified as mental factors that hinder progress in meditation and daily life. These are:

• Sensory desire: seeking pleasure through the five senses of sight, sound, smell, taste, and physical feeling.
• Ill-will: feelings of hostility, resentment, hatred, and bitterness.
• Sloth-and-torpor: half-hearted action with little or no effort or concentration.
• Restlessness-and-worry: the inability to calm the mind and focus one's energy.
• Doubt: lack of conviction or trust in one's abilities.

These hindrances can make it difficult to establish a regular meditation practice and maintain a sense of peace and tranquility. However, there are ways to overcome these common obstacles.

For sensory desire, it is important to recognize that what first attracts the senses may not always be satisfying. By observing and analyzing objects of desire as sources of impurities, we can realize that they are bundles of urges and energy aggregates that can lead to trouble. Instead of reacting to pleasant or unpleasant perceptions, try to remain equanimous and maintain a sense of loving-kindness, compassion, sympathetic joy, and equanimity.

To counteract ill-will, it is crucial to calm down before addressing a situation. This allows us to let go of our defensiveness and anger, think clearly, and decide what we want to communicate effectively. We should also be mindful of our craving for new experiences and learn to be content with our current situation.

Sloth and torpor can be overcome by arousing energy through an act of will. This can be done by reflecting on birth, decay, disease, death, and impermanence, avoiding overeating, changing body postures, or practicing walking meditation.

For restlessness and worry, the antidote is to direct the mind towards calmer mental states of quietude and tranquility. This can be achieved by practicing the monk's rules more thoroughly or by applying wise attention to the present moment and the feelings that underlie restlessness.

Finally, to address doubt, it is important to try and move away from constantly evaluating your meditation practice. Have patience and recognize that doubt is a constantly changing state. If needed, seek clarification about your meditation method or reach out to a teacher or fellow practitioner for support.

By understanding and overcoming these common obstacles, you can establish a strong foundation for your Buddhist meditation practice and experience the benefits of improved concentration, peace, and connection with yourself and others.

Mindfulness of breathing

How to Practice Mindfulness of Breathing

The practice of mindfulness of breathing is described in the Ānāpānasati Sutta, which recommends going into the forest, sitting beneath a tree, and watching the breath. The text outlines 16 steps to follow:

• Breathing long: The meditator discerns that they are breathing in or out for a long duration.
• Breathing short: The meditator discerns that they are breathing in or out for a short duration.
• Experiencing the whole body: The meditator trains themselves to be sensitive to the entire body while breathing.
• Tranquillising bodily activities: The meditator trains themselves to calm bodily fabrication while breathing.
• Experiencing rapture: The meditator trains themselves to be sensitive to rapture while breathing.
• Experiencing bliss: The meditator trains themselves to be sensitive to pleasure while breathing.
• Experiencing mental activities: The meditator trains themselves to be sensitive to mental fabrication while breathing.
• Tranquillising mental activities: The meditator trains themselves to calm mental fabrication while breathing.
• Experiencing the mind: The meditator trains themselves to be sensitive to the mind while breathing.
• Gladdening the mind: The meditator trains themselves to satisfy the mind while breathing.
• Centering the mind: The meditator trains themselves to steady the mind while breathing.
• Releasing the mind: The meditator trains themselves to release the mind while breathing.
• Focusing on inconstancy: The meditator trains themselves to focus on inconstancy while breathing.
• Focusing on dispassion: The meditator trains themselves to focus on dispassion or fading while breathing.
• Focusing on cessation: The meditator trains themselves to focus on cessation while breathing.
• Focusing on relinquishment: The meditator trains themselves to focus on relinquishment while breathing.

Benefits of Mindfulness of Breathing

The practice of mindfulness of breathing is said to bring great benefit and aid in the development of mindfulness as one of the factors of awakening. It is believed to lead to the removal of defilements and eventually to enlightenment. Additionally, it is scientifically proven that the practice of focusing one's attention changes the brain in ways that improve that ability over time; the brain grows in response to meditation.

Frequently asked questions