The Chant Of Meditation: Exploring The Buddhist Practice Of Mantra Recitation

Buddhist meditation is a practice of mindfulness and awareness. It involves focusing on the breath, observing thoughts, and cultivating calmness, clarity, and equanimity. The goal is to achieve inner peace and liberation from suffering and confusion.

Buddhist meditation is not just about sitting and breathing; it is a form of inner work that requires commitment and consistency. It is about looking within and addressing one's pain, fears, and emotions. Through meditation, Buddhists aim to develop insight, compassion, and love for oneself and others.

There are various types of Buddhist meditation, including Shamatha (mindfulness), Vipassana (awareness), Metta (loving-kindness), and contemplative meditation. The specific techniques may vary, but they all share the common goal of spiritual awakening and a deeper understanding of oneself and the world.

Shamatha (mindfulness)

Shamatha, derived from the Sanskrit word for "peaceful abiding", is a foundational Buddhist practice that involves mindfulness and concentration meditation. The purpose of shamatha is to stabilise the mind by cultivating a steady awareness of the object of meditation.

Technique

Shamatha meditation is a simple practice, but it is not easy. The guiding principle is "not too tight, not too loose", which should be applied to your seat, breath, practice, and yourself.

Shamatha can be practised in the seven-point posture of Vairochana, which involves:

• Sitting on a cushion, on a chair, or lying down
• Straightening your back
• Placing your hands in a comfortable position
• Relaxing your shoulders
• Holding your head in a comfortable position
• Opening or closing your eyes

During shamatha meditation, you should notice your breath as it moves in and out. As you practice this, your mind may wander. When you notice this, acknowledge the thought and return your focus to your breath.

Benefits

Shamatha meditation calms thoughts and emotions, allowing you to experience tranquility and calmly abide with your thoughts. It leads to a decrease in unhelpful thoughts and an increase in stable awareness.

Practising shamatha can also have physical, emotional, and interpersonal benefits. Studies have shown that it may strengthen the immune system, benefit those with heart disease, and mitigate cognitive decline. It can also help with anxiety, depression, stress, and general psychopathology.

Vipassana (awareness)

Vipassana, or insight meditation, is the oldest Buddhist meditation practice. It is believed to be the form of meditation taught by the Buddha himself and is the predominant Buddhist meditation practice in Sri Lanka and Southeast Asia. The word "Vipassana" means "to see things as they really are" or "special seeing" in Pali, an ancient language of Buddhism.

Vipassana is a way of self-transformation through self-observation. It involves observing your thoughts and emotions as they are, without judging or dwelling on them. It focuses on the deep interconnection between the mind and body, which can be experienced by paying disciplined attention to the physical sensations that form the life of the body.

To practice Vipassana, it is recommended to set aside 10 to 15 minutes, preferably in the morning, and find a quiet area with little to no distractions. Sit on the ground with crossed legs, engage your core, straighten your back, and relax your body. Close your eyes and focus on your breath and the physical sensations that arise. Be mindful of each inhale and exhale, observing your thoughts, feelings, and sensations without reacting or judging. If you become distracted, simply observe the distraction and return your focus to your breath.

Vipassana is a gradual process of increasing awareness into the inner workings of reality. It is a gentle and thorough technique that trains your mind to become more and more aware of your own life experience. It promotes a clear awareness of exactly what is happening as it happens, helping you to experience the world in an entirely new way.

Vipassana has been found to have various benefits for mental health and wellness. Research has shown that it can reduce stress and anxiety, improve mental wellness, promote brain plasticity, and help treat addiction. It has been used in prisons and recovery settings, contributing to reduced recidivism and relapse rates.

Metta (loving-kindness)

Metta, or loving-kindness meditation, is a Buddhist practice that involves cultivating compassion for oneself and others. The word "metta" is derived from the Pali language and is often translated as loving-kindness, but it can also be translated as universal goodwill or loving-friendliness. The practice is based on the Buddha's early discourse on immeasurable friendliness, the Metta Sutta.

The goal of metta meditation is to develop kindness and compassion for all beings, including oneself and even difficult people in one's life. It is a practice that can be done anywhere and at any time, whether on a meditation cushion, driving in traffic, or walking down a busy street.

The main technique of metta meditation involves reciting positive phrases or mantras towards oneself and others. This can be done silently or aloud. Some examples of phrases used in metta meditation include:

• "May I be safe, healthy, and happy."
• "May I be peaceful and at ease."
• "May I be free from hostility and trouble and live happily."
• "May I be safe, peaceful, and free of suffering."
• "May I be happy. May I be well."
• "May you be strong and confident."
• "May you be happy. May you be safe. May you be peaceful and at ease."

When reciting these phrases, it is important to focus on their meaning and the associated emotions. It is also important to be patient, as it takes time to achieve the intended effects of the practice.

Metta meditation has been associated with a range of benefits for both mental and physical health. These benefits include:

• Increased self-compassion and reduced self-criticism
• Decreased stress and anxiety
• Reduced physical pain, particularly for those with chronic lower back pain or frequent migraine attacks
• Improved longevity by slowing the shortening of telomeres, DNA structures that protect genetic information
• Enhanced social connections and improved relationships

Overall, metta meditation is a powerful practice that can help individuals develop a more loving and connected state of mind, leading to improved well-being and a more positive outlook on life.

Contemplative meditation

The Four Thoughts that Transform the Mind

One of the most well-known contemplations in Buddhism is "The Four Thoughts that Transform the Mind". These are:

• I can choose to devote my energy to developing wisdom, compassion, and the power to benefit others. Many people in other situations, as well as other forms of life such as animals, don’t have this possibility. I recognise the preciousness of this opportunity and vow not to waste it.
• But who knows how long this precious life will last? Everything changes. My entire existence depends on an out-breath being followed by an in-breath. No time to waste!
• Everything that exists has a cause, and every action has consequences. This speaks to the truth of interdependence and means that our actions have more impact than we might imagine.
• At one point or another, we will be separated from all of the material things we’re attached to. So much effort, so little lasting gain! Doesn’t it make more sense to focus our energy on being of benefit by developing the precious qualities of wisdom, compassion, and spiritual skills? May my meditation practice help me reach this goal!

The Practice of Contemplative Meditation

The initial stages of mindfulness meditation are essentially non-denominational and can be practiced by anyone, regardless of their faith tradition. To begin a session of contemplative meditation, one should sit in a comfortable meditation posture, preferably one that doesn't hurt the back or knees. Keep your back straight and try to find a happy medium between too rigid and too relaxed.

Observe your breath. You don't have to manipulate your breath, use abdominal breathing, or have long, deep in-breaths and out-breaths. Just breathe normally and pay attention to your breathing process, one breath at a time. Keep your awareness focused but be gentle; you should have an attitude of discovering and making friends with yourself.

Acknowledge the thoughts that pop into your mind without engaging them. Simply observe them and let them go. Come back to the breath. This is called "touch and go". Let the thought arise, touch on it gently, and then let it go.

Benefits of Contemplative Meditation

The combination of mindfulness practice (shamatha) and awareness practice (vipassana) is unique to Buddhist practice and forms the basis for growth on the spiritual path. The mindfulness technique itself is not religious and can benefit people from all walks of life. Through contemplative meditation, Buddhists aim to develop core values of awareness, tranquility, and insight. According to Buddhist philosophy, when we understand our mind and emotions better, we can work with our actions and reactions in a way that leads to well-being and happiness – for ourselves and those around us.

The more we appreciate the importance of others’ well-being and happiness, the more we experience compassion and love. Mindfulness and awareness are key.

Four Foundations of Mindfulness

The Four Foundations of Mindfulness is a Buddhist practice that offers a precise method of contemplating the layers of awareness. It is based on the Satipatthana Sutta, a well-known Buddhist text that offers detailed meditation instructions. The four foundations are presented in sequence, moving from the gross level of our meditation experience to the subtle.

First Foundation: Contemplation of the Body

The first foundation of mindfulness is mindfulness of the body. This involves observing the breath, meditating while walking, considering each part of the body, or contemplating the impermanence of the body. By meditating on the body, we come to understand that we are not merely our bodies and that it cannot be a source of lasting happiness.

Second Foundation: Contemplation of Feeling

The second foundation focuses on three main types of feelings: pleasant, unpleasant, or neutral. By observing these, we realize that they are not inherently right or wrong, good or bad. However, our reactions to them can cause great suffering. Pleasant feelings can lead to attachment, while unpleasant feelings provoke aversion, and neutral feelings can leave us apathetic or complacent. Through this type of mindfulness, we learn that feelings are fleeting, and it makes little sense to base our well-being on them.

Third Foundation: Contemplation of Mind

The third foundation involves observing the general state of the mind during meditation. We notice if the mind is infused with desire, anger, or delusion, as well as other qualities such as constriction, scattering, concentration, or lack thereof. We realize that thoughts and states of mind arise, last for a while, and then disappear, and that we are not our thoughts or our state of mind.

Fourth Foundation: Contemplation of Dharma

Dharma, a Sanskrit word that translates to 'dhamma' in Pali, refers to the collection of Buddha's teachings and the universal laws of nature. The fourth foundation of mindfulness integrates the previous stages and leads to the realization that our world arises in cooperation with our mind. By changing our minds, we can create a new world.

The Four Foundations of Mindfulness provide a path to overcoming suffering and attaining Nirvana, as described by Buddha in the Satipatthana Sutta.

Frequently asked questions