Meditation And Its Benefits: Sam Harris Explains

Sam Harris is a vocal advocate for mindfulness meditation. In his book, *Waking Up: A Guide to Spirituality Without Religion*, Harris argues that cultivating the art of presence is the key to true happiness. Through meditation, Harris believes we can transcend the ego and achieve freedom from the illusion of the self. While meditation has its roots in religious and spiritual traditions, Harris emphasises a secular approach, devoid of any faith or religious beliefs. Instead, he promotes meditation as a practice grounded in neuroscience, offering insights into the nature of consciousness and the mind. Harris has also created the Waking Up app, which provides audio-based meditation instruction, as he believes this is a superior method of delivery compared to books or videos.

Meditation as a way to break the 'spell' of being lost in thought

Meditation as a way to break the spell of being lost in thought

Meditation is a way to break the spell of being lost in thought. Sam Harris, a well-known neuroscientist and author, has spent a lot of time studying and practising meditation. He argues that our conventional sense of self is an illusion and that meditation is a way to break free from this illusion.

Harris describes the feeling of being lost in thought as being "hostage to whatever the emotional or behavioural consequences of those thoughts are". When we are lost in thought, we are not aware of our thoughts as thoughts, but rather, we identify with them and let them control our emotions and behaviour. For example, if we are having angry thoughts, we become angry, or if we are having thoughts of desire, we become filled with desire.

Meditation, according to Harris, is a way to gain awareness of our thoughts and emotions. It is a practice that involves concentrating on the breath and noticing thoughts as they arise, without getting caught up in them. This practice helps us to realise that thoughts are not facts and that we don't have to be controlled by them.

Harris recommends a technique called vipassana, which comes from the oldest tradition of Buddhism, Theravada. Vipassana can be taught in a secular way and is often referred to as "mindfulness". Mindfulness is described as "a state of open, nonjudgmental, and nondiscursive attention to the contents of consciousness, whether pleasant or unpleasant". It is a quality of mind that allows us to pay attention to whatever arises without being lost in thought.

Practising mindfulness or vipassana meditation is simple but not easy. It involves sitting comfortably with a straight spine, closing the eyes, and focusing on the breath. When thoughts arise, we gently bring our attention back to the breath. Over time, we become more aware of our thoughts and emotions and can start to notice them without getting caught up in them.

Harris emphasises that the goal of meditation is not to block out thoughts or to achieve a peaceful mind, but rather, it is to gain insight into the true nature of consciousness and to free ourselves from the illusion of the self. He suggests that even a few minutes of mindfulness practised frequently throughout the day can be more beneficial than longer periods of practice done infrequently.

Overall, meditation is a powerful tool that can help us break free from the spell of being lost in thought and gain a deeper understanding of our minds and the nature of consciousness.

The scientific and secular validity of meditation

Meditation has been a topic of interest for many in the West, and Sam Harris, a well-known neuroscientist and philosopher, has contributed significantly to this discussion. Harris's exploration of meditation is unique as he approaches it from a scientific and secular perspective, aiming to separate it from its religious underpinnings. He argues that meditation is a powerful tool for achieving self-transcendence and breaking free from the illusion of the self.

The Benefits of Meditation

Meditation, according to Harris, is a way to break the spell of being lost in thought and gain control over one's attention. It is not just about focus but also about gaining insight into the fundamental nature of consciousness. Through meditation, one can discover that the sense of self, or ego, is an illusion. This realisation can lead to freedom from psychological suffering and a more fulfilling life. Harris emphasises that meditation is not just a tool for stress reduction or improving physical health, although these benefits may also be present. Instead, its true purpose is to gain insight and achieve a state of well-being that is inherent in the nature of our minds.

The Practice of Mindfulness

Harris recommends the technique of vipassana, or mindfulness, which can be taught in a secular way. Mindfulness involves cultivating a quality of mind that is open, nonjudgmental, and attentive to the contents of consciousness, whether pleasant or unpleasant. It is a challenging practice that requires dedication and can take a lifetime to master. However, the benefits of meditation can be experienced long before mastery, and it can help modulate pain, mitigate anxiety and depression, and improve cognitive function.

Scientific Evidence for Meditation

Harris acknowledges the importance of scientific validation and is collaborating on research to study the effects of his meditation app. While some existing research on the health benefits of meditation may be thin, Harris believes that meditation can have a positive impact on physical health, such as improving the immune system and reducing cortical thinning. However, he emphasises that the true power of meditation lies in its ability to liberate us from psychological suffering and provide insight into the nature of consciousness.

Meditation in Everyday Life

Harris suggests that short periods of meditation practised frequently can be more beneficial than long hours of practice. He recommends punctuating one's habitual distraction with moments of mindful presence. Additionally, he highlights the importance of full immersion experiences, such as meditation retreats, to break through and gain deeper familiarity with the practice. Harris also emphasises the value of teaching mindfulness to children, helping them become aware of their emotional lives and regulating their emotions and behaviour.

The illusory nature of the self

Sam Harris, a well-known neuroscientist and philosopher, has studied meditation for years, including on silent retreats in India. In his book, "Waking Up: A Guide to Spirituality Without Religion", Harris argues that cultivating a mindful presence is the key to true happiness. He emphasises that meditation is not about following a set of religious beliefs but about gaining insight into the nature of the mind and breaking free from the illusion of the ego or the self.

The sense of self, according to Harris, is an illusion—an ever-changing narrative generated by our brain to make sense of our thoughts and behaviours. This illusion of the self is not a standalone entity but a construct that depends on the person having the experience. It is subjective and relative, shaped by our memories, social interactions, and the context we find ourselves in.

Through meditation, Harris suggests, one can break free from this illusion and discover the absence of a fixed self. He compares this to the optic blind spot experiment, where a simple procedure allows one to become aware of their blind spot, revealing a deeper truth about the eye. Similarly, meditation can reveal the absence of an unchanging self, an ego, or the feeling of "I". This realisation, Harris argues, is liberating and not a cause for concern, as it frees us from the illusion of bondage to the self.

Harris further highlights the paradox of meditation: if meditation is about accepting the present moment, then the notion of a meditation practice or mindfulness training, which implies working towards a future goal, seems contradictory. He suggests that the solution lies in approaching mindfulness not as a compulsive self-improvement project but as a state of active presence in everyday life.

In conclusion, Sam Harris's perspective on the illusory nature of the self is not a cause for despair but an invitation to explore meditation as a means to transcend the illusion of the ego and discover a deeper understanding of the mind and our true nature.

Meditation as a tool for self-transcendence

Meditation is a powerful tool for self-transcendence, allowing individuals to break free from the illusion of the self and attain true happiness. Sam Harris, a renowned neuroscientist and author, has explored the benefits of meditation extensively and argues that it is a means to achieve self-transcendence and a deeper understanding of our minds.

Understanding the Self

The sense of self that we often identify with is an illusion. Our feelings of being a thinker inside our head or an owner of our physical body are not grounded in neurological reality. Through meditation, we can examine this illusory self and experience its absence, providing relief from the constraints of our egos.

Meditation as a Path to Self-Transcendence

Meditation practices, such as mindfulness, offer a way to transcend the self. By cultivating focus and awareness, we can observe our thoughts and emotions without getting lost in them. This allows us to recognize that our sense of self is not static but constantly arising and passing away, revealing the illusory nature of the self.

Benefits of Self-Transcendence

Self-transcendence through meditation brings about several benefits. Firstly, it liberates us from psychological suffering. By recognizing the illusory nature of the self, we can break free from the emotional emergencies and anxieties that plague our daily lives. Secondly, it enhances our well-being. Meditation allows us to develop positive emotions such as compassion and patience, improving our overall quality of life. Finally, it provides us with insights into the true nature of consciousness, which can be liberating and empowering.

A Practical Approach

Meditation need not be confined to lengthy retreats or complex rituals. Sam Harris suggests that short periods of mindful meditation, scattered throughout the day, can be highly beneficial. Additionally, practices like yoga, walking, or rock climbing can serve as meditative experiences, providing an opportunity to cultivate focus and presence.

In conclusion, meditation is a valuable tool for self-transcendence, offering individuals a means to break free from the illusion of the self and attain a deeper understanding of their minds. By cultivating awareness and presence, we can liberate ourselves from psychological suffering and enhance our overall well-being.

The paradox of meditation

Harris explains that we engage in contemplative practices like meditation because we feel that something about our experience needs to be improved. However, this feeling of dissatisfaction causes us to overlook the intrinsic freedom of consciousness in the present moment. He clarifies that while it is true that adopting a practice like meditation can lead to positive changes, the deepest goal of spirituality is freedom from the illusion of the self. Seeking such freedom as a future state to be attained through effort only reinforces the chains of apparent bondage in each moment.

To resolve this paradox, Harris suggests approaching mindfulness not as a compulsively productive practice of self-improvement, but as a state of active presence with everyday life. The ultimate wisdom of enlightenment cannot be a matter of having fleeting experiences; instead, the goal of meditation is to uncover a form of well-being that is inherent to the nature of our minds and must, therefore, be available in the context of ordinary sights, sounds, sensations, and thoughts.

Harris cautions against treating meditation as just another task on our to-do list. He emphasizes that enlightenment is not a distant goal but can be glimpsed directly at any moment, serving as one's sole method of meditation and allowing one to arrive at the goal in each moment of actual practice.

Despite the paradoxes within the practice, Harris considers meditation our most promising access point to a fulfilling spiritual life. He acknowledges that most people are too distracted by their thoughts to recognize the selflessness of consciousness directly. Meditation, as a deliberate form of training, offers a way to enhance our capacity for moment-to-moment well-being and freedom from pointless suffering.

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