Program Topics
Meditation is pure science. Results are always there to see if you are willing to seek.
– Avi
Based on our understanding and exploration of the mind in the first lesson, we can see that the mind is a vast and dynamic phenomenon. Our minds control most of our daily processes of living: The mind is the seat of our thoughts, emotions, desires, memories and experiences; it is also the seat of our daily worries, frustrations and disappointments. Our minds are the root of pain as well as pleasure. Understanding the nature of the mind and getting to the core of its functioning mechanism is crucial for mental well-being.
The biggest limitation of our mainstream psychological understanding of the mind is that it’s not based on the subjective experience of the individual. Psychology is based on theories, concepts and ideas of the mind, and the approach of psychology has always been to try to fit different experiences of life into pre-existing molds of theoretical concepts. Psychological understanding of the mind has its uses, but it doesn’t reveal the true dynamic nature of the mind, and it certainly doesn’t provide answers to our most important questions about happiness and well-being.
The results are evident: Rarely have we walked out of a psychotherapy session feeling elated about finding what we were looking for. At the most, what we find is the emotional consolation of having found someone who can listen to our problems and sympathize with us. Most therapy sessions are aimed at treating the symptoms of our problems; they don’t address the root cause. Stress, anger, fear and relationship problems are all symptoms of a deeper lack of awareness of the dynamic functioning mechanism of the mind. Treating the symptoms does not take away the problem.
The Practice of Meditation
There is an ocean of difference between a conceptual understanding of the mind and an experiential understanding. We have spent too much time with concepts when what we really need is an experiential understanding of the mind. There are methods and techniques through which we can understand the inner-functioning mechanism of our minds, deal with our problems effectively, and find answers to the most important questions of life.
One of the most ancient and time-tested methods of experientially exploring our inner world is the science of meditation. Meditation has absolutely nothing to do with religion. It is neither Buddhist nor Hindu. Meditation is the oldest known science of subjectively exploring our inner reality to fully understand who we are. Meditation is the complete science of the mind, body and spirit. Let’s look at what meditation is and how it works to bring about mental well-being.
What is the science of meditation and how does it work?
Science is not limited to physics, chemistry or biology; these are only departments of science. Science, in its most basic sense, is pure observation to look for underlying principles or laws that don’t change over time. If a dimension of life has passed our test of observation and has produced consistent results over long periods of time, it has to be considered a science. In this sense, meditation qualifies as a science more than any other endeavor of man.
Meditation is pure observation to look within for consistent patterns of life. Modern science has shown without any doubt that meditation works. Studies have proven the relaxing effects of meditation and its ability to bring about inner well-being. Meditation is the science of the inner world; it is precise, systematic and consistent. Studies have shown that regular meditation relieves pain, reduces stress, lowers blood pressure, increases “grey matter” in the brain and improves memory and mental function, along with many other benefits.
If you have never eaten an apple, there is no way for you to get a sense of its taste by eating any other fruit. It is the same with meditation. If you have never meditated, you cannot conceptualize its real benefits. Just like the taste of an apple is in eating it, the value of meditation is in practicing it. Meditation is the oldest science known to man, but it is more relevant today than ever before.
At the end of each lesson we will be presenting techniques for your meditation practice. You can try out all these techniques and eventually choose one or two that you are most comfortable with for your long-term practice.
A great Zen Buddhist master, who was in charge of the Mayu Kagi monastery, had a cat which was his true passion in life. So, during meditation classes, he kept the cat by his side – in order to make the most of his company.
One morning, the master – who was already quite old – passed away. His best disciple took his place. What shall we do with the cat? – asked the other monks.
As a tribute to the memory of their old instructor, the new master decided to allow the cat to continue attending the Zen Buddhist classes.
Some disciples from the neighboring monasteries, traveling through those parts, discovered that, in one of the region’s most renowned temples, a cat took part in the meditation sessions. The story began to spread.
Many years passed. The cat died, but as the students at the monastery were so used to its presence, they soon found another cat. Meanwhile, the other temples began introducing cats in their meditation sessions: they believed the cat was truly responsible for the fame and excellence of Mayu Kagi’s teaching.
A generation passed, and technical treatises began to appear about the importance of the cat in Zen meditation. A university professor developed a thesis – which was accepted by the academic community – that felines have the ability to increase human concentration, and eliminate negative energy. And so, for a whole century, the cat was considered an essential part of Zen Buddhist studies in that region… until a master appeared who was allergic to animal hair and decided to remove the cat from his daily exercises with the students.
There was a fierce negative reaction – but the master insisted. Since he was an excellent instructor, the students continued to make the same progress, in spite of the absence of the cat. Little by little, the monasteries – always in search of new ideas, and already tired of having to feed so many cats – began eliminating the animals from the classes. In twenty years new revolutionary theories began to appear – with very convincing titles such as “The Importance of Meditating Without a Cat”, or “Balancing the Zen Universe by Will Power Alone, Without the Help of Animals”.
Another century passed, and the cat withdrew completely from the meditation rituals in that region. But two hundred years were necessary for everything to return to normal – because during all this time, no one asked why the cat was there.
Basics of Meditation
The three most important components of meditation are silence, solitude and stillness. The basic preparation for meditation consists of finding a quiet place where you can sit alone in silence. Designating a specific place for your meditation is a good idea because eventually, the place you have chosen becomes an anchor to remind you of your practice.
Sit in a comfortable posture. The best posture for meditation is one that can keep you relaxed and awake simultaneously. A posture that will help you to relax all your muscles, and at the same time stay alert and awake is the best posture. You can sit cross-legged on the floor, you can sit on a couch, or on a chair. You can use cushions for back rest. Keep your spine erect but not too stiff. The head position should be slightly looking upward to help you avoid falling asleep. Place your hands on your lap.
Begin with 15 minutes of meditation and if you are comfortable with that, you can move it up to 30 minutes. With regular practice, you can even increase it to one hour. You can use a timer to time yourself, and you can also use pleasant instrumental music in the background if you prefer. Once you decide to meditate, stay firm in not getting up until the alarm clock rings. It is better to keep your focus on the technique, not the clock!
Now that you have taken care of all the basics, let’s dive into the first technique.
You should sit in meditation for 20 minutes a day, unless you are too busy, then you should sit for an hour.
Old Zen saying
Methods & Techniques
Breathing Meditation:
One of the oldest and most effective meditation techniques is breathing meditation. Breath is a very powerful anchor for relaxation. It is the simplest and the least expensive prop you can use for your meditation, and it’s always with you! Breath is not just air; ancient scriptures talk about breath as a life force. It is the basic link between our body, mind and the environment. This is why the first thing that changes when our bodies, minds or the environment changes, is the breath. Breath is an indicator of our well-being. Breath is a door to our inner world.
Gently close your eyes and begin watching your breath.
Keep your focus fully on the breath.
Observe the breath as you inhale and exhale.
Breathe normally and continue to watch your breath. Travel along the breath.
Allow the breath to dissolve your disturbing thoughts and gently relax you.
With every exhalation, relax the tension in your muscles. Even if you are sitting fully relaxed, there will always be room to relax the muscles a little more.
Continue to watch your breath and continue to relax.
Observe the small details of the breath. Notice the temperature of the breath as you inhale. Notice the change in temperature as you exhale. Feel the sensation of the breath touching your nostrils, circulating within and moving out. Every time you try to keep the focus on the breath, your mind will continue to distract you. Instead of fighting with the mind, gently bring it back to focus on the breath.
The most important transformation that will happen through this process is that you will understand the basic functioning mechanism of your thoughts. As you continue to focus on the technique, your thoughts will become more and more vivid and clear. For the first time, you will be able to see your thoughts with tremendous clarity. For the first time you will realize there is a whole universe of thoughts within you.
The most important learnings of meditation happen intuitively, so you don’t have to strain or struggle to understand the meaning of meditation. Over a period of time, meditation will begin to reveal the deeper underlying structures of your thoughts, emotions and desires. Intuitively, you will begin to understand yourself better. Meditation will slowly give you the clarity to look at situations objectively and not be affected by them.
Sit very still throughout your meditation. Within a few days, you will be able to go beyond the initial discomfort of sitting still. The key to this meditation is keeping the focus on the breath. Meditation induces a state of conscious rest, and conscious rest relaxes the body and revitalizes it. You will naturally feel relaxed at the end of your meditation practice.
Meditation is the door to your magnificent inner world. It is the perfect science to understand your life from within. The knowledge that you gain through meditation will always be reliable because it is coming from the depths of your being. More importantly, since it is an experiential knowledge you have gained through practice, it will stay with you and become a part of you.
Questions For Reflection
Question 1: How is meditation a science?
Question 2: What are the three basic requirements for meditation?
Question 3: What is the basic flaw in psychology?
Question 4: How does meditation help us to understand our mind better?
Question 5: How can we attain mental well-being?