Meditation, Updated.
This article is written for those special people who've become interested in or perhaps even fascinated by the idea of meditation. If you’re searching for instructions into Reiki, Tarot cards, healing with crystals or how to contact your dead grandmother, this will not work for you. As wonderful as all those things may be, that's not what i'm into. This article is exclusively concerned with explaining the pure, ancient and respected science of meditation, how and why to include it in your life. There will be no certification at the end of studying and practicing. There will be, however, tremendous relaxation, a profound sense of well-being and a greater understanding of something I call self-knowledge.
At the start of one of my sessions, a serious-looking lady asked what my qualifications were for teaching. What I said, what I always say, is that I honestly have no certificate or accreditation from any institute. I invited her to feel free to read the back of any one of my books to learn a bit of my personal history, specifically as it pertains to the study, experience and teaching of meditation. But most importantly, I added, one has to rely on one’s own intellect and power of discrimination in order to choose who is worth listening to on any subject, especially this one. Moreover, ultimately, one has to take what is useful from any teacher or technique that guarantees results. Even the Buddha allegedly said that any technique worth employing must help a person in his or her life, here and now, right away.
One of the two main teachers in my life, Swami Shyamji, once gave me a piece of advice that I continue to keep close to my heart. As I was leaving his Himalayan hermitage to join a six-month, silent Vipassana Buddhist meditation retreat with U.N. Goenka in Maharashtra, I asked if he had any last minute words of advice. “Yes, I do,” he said smiling impishly. “My advice is: don’t be a Buddhist, be the Buddha.” And with those words ringing in my ears I slithered away. I’ve never forgotten that advice. I’ve often repeated it to my so-called students and even expanded upon it. Don’t be a Buddhist, be the Buddha. Don’t be a Christian, be the Christ. Don’t be a Hindu, be Krishna. Don’t be a Sikh, be Guru Nanak. Don’t be a Jew, be Moses.
It’s interesting that all truly enlightened people have said that we are one life, one energy, one love, irrespective of caste, race, creed, colour or any other apparent difference. Why does that essential and original message from the enlightened beings through the ages become so perverted as to cause duality, discrimination and even wars? Don’t be a Buddhist, be the Buddha.
So, no matter who we choose to listen to, sit with or learn from, it’s up to each of us to dig our own freedom, to find our own way, to become enlightened even without a certificate to show for our trouble. Just freedom. Just a heightened sense of oneness, wellness. It is in the light of this realization that I humbly offer these suggestions. In reality, I am not a traditional teacher and you're not a traditional student. If what I write is true and if it strikes a responsive chord within you, then we are united in that understanding. We're united, not as teacher and student, but as Truth itself.
Having said all that, I should add something about why it may be helpful to seek some form of guidance or a ‘teacher’ when beginning to examine the practice of meditation. One needn’t stay for long. One needn’t cook or clean for him or her, certainly not get into his or her bed or hand over one’s money. What one must do is take advantage of the experience of a fellow traveler who has gone before, who has been up that path and who just might know the tricky twists and turns to watch out for along the way.
If one wanted to learn to play the piano, it probably wouldn’t be of any use to sit in front of a photo of a great pianist placed on the music-stand above the keys. Why would meditation be any different? I'm not saying one cannot be self-taught. Ultimately, we are on our own. We find our own way. I'm merely saying that if one wants to learn the piano it may be helpful to at least hear some advice from someone who already knows how to play.
And there’s one more reason to sit with someone whose meditation practice has matured. The rare people who have dedicated themselves to the practice over many years actually emanate a spiritual essence, a vibration, so to speak, that is transmitted to those around them. That may sound terribly mystical, but it’s a fact and a quality not to be underestimated.
Goenkaji used to say that the same mind that got us into trouble can get us out of it. Like most folks, I had looked for solutions externally: money, relationships etc. However, somehow I understood that meditation might be a powerful tool. I eventually realized that the mind, re-trained, could be used against those obstacles to true happiness, a myriad of physical ailments, complexes, even the innate fear of death.
One of the most prevalent misconceptions about meditation is that you have to stop your thoughts. That's a prevalent and rather unfortunate misconception. To allow a wild horse to settle down, it probably wouldn't be a great idea to put it inside a very small corral, a completely unnatural place for such a creature. It’d be far more reasonable to give it a large, wide-open field to roam around in. Then it'd eventually settle down on its own. In much the same way, it’s far better to let the thoughts come and go freely. Merely sitting or lying down for some time each day and applying the technique, which i'll soon explain, assures one of a positive result. Only your misconceptions can get in the way. The very act of stopping for a while would have a positive influence on your day, your life. That’s because, actually, you do not meditate. You just need to get out of the way for meditation to happen naturally.
Dhyaan, meditation, actually means ‘attention’ or ‘contemplation.’ Whether a mantra (usually a Sanskrit phrase) or the breath becomes your chosen technique or point of attention, the results, as I’ve said, are assured. Done with the right understanding, your mind will settle down, you will enjoy a heightened sense of well-being. I can assure you that, done with continuity, a little each day, you will be successful.
There are three states of consciousness that everyone is familiar with: the waking state, the dream state and the deep sleep state. From the moment of conception, the ancient sages have said, a person begins to forget that he or she has an underlying state, which is called Turiya in Sanskrit, that permeates all the states of consciousness. And the very act of stopping all your activities and tuning in to that essence of your existence, Turiya, which is what you’re effectively doing in meditation, will take care of a lot. There are many benefits, even though it may seem counter-intuitive at first to stop trying to produce, excell or achieve great success even for a few minutes. But, one does not need to give up anything. That's another misconception. One simply needs to add one thing more to ones life: a few minutes of meditation daily.
In eastern philosophies and scriptures, you’ll often read that whatever is transitory cannot be said to be real. You’ll read that whatever is permanent is real. So this body, mind, ego mechanism is in that case philosophically not real or even existing. The ancient sages theorized that there is, in fact, no death because there was no actual birth. The space, place or essential ocean of life from whence we come, to where we go: that's considered real or more real. One must continue to wonder where that comes from. The technique helps bring one’s attention back to one’s own self, to the reality of the essential life animating ones body and mind. The practice helps one stop. As well, the technique trains the mind to focus, which has far-reaching effects on ones day, life and, ultimately, ones self-knowledge.
The Vedantic scriptures liken the mind to a monkey flitting from branch to branch, tree to tree. Our mind flits from object to object and from thought to thought. We become so extraverted over the years, or even as each day progresses, that it behooves us to find a way to regroup, so to speak. So, when we’ve decided to let the thoughts come and go freely while we sit and just watch, we merely add one new thought, to repeat, a pleasant thought. The phrase, or mantra, becomes a very significant and enjoyable thought as time marches on. All true mantras mean virtually the same thing: ‘I am the pure life, energy, animating all the forms.’ There is a popular Buddhist mantra that goes ‘Om mani padme hum’: ‘Behold the jewel within the lotus flower.’ There is a popular Hindu mantra that goes ‘Amaram Hum Madhuram Hum’: ‘I am immortal, I am blissful and indivisible.’ All real mantras basically refer to the one life, the one light at the center of all beings, the energy that animates all these forms.
It is often noted that Sanskrit is used for mantras because the vibration of the phrases resonate within the human mind to open certain spiritual channels. I’ve always used the Sanskrit word, Shyam, as my mantra. It’s the name of my teacher and of the power that sustains life. It really doesn’t matter what mantra you choose. However, choosing a mantra and sticking to it is important. Meditation is a practice for becoming less scattered, more one-pointed, after all. Chogyam Trungpa once wrote that western people tend to try many different techniques, which is like a thirsty person digging many shallow wells but never hitting water. He wrote that we should dig one well deep enough to achieve the desired result. Having chosen a mantra, or having had one suggested by a spiritual guide, master or guru, you’re ready to begin.
It's necessary to mention here two more misconceptions: that you need perfect silence and you must sit up straight with legs crossed. My teacher used to say that you should be able to meditate anywhere unless somebody is physically shaking you. I once climbed all the way down to the bottom of a dormant volcano in Hawaii, called Haliakalu, in a quest to find the perfect spot for meditation. A hut had been constructed there for trekkers or foolish folks looking for a perfect spot to meditate. I felt so sure I’d finally found my place. Unfortunately, since there were no panes of glass nor screens in the windows, a couple of flies flew fairly frequently in there making a racket like they were at the El Macombo on a Saturday night. I left in a huff the next morning.
Later, on my way to India for the first time, I was compelled to sleep on the rooftop of a hotel in Peshawar after a long and tiring day of travel. The noise level from the crowds up there and the hollering, smoke and smells from the streets below were off the charts. I was convinced meditation would be a wasted endeavor in such a place. But, I had little choice. It was my rule to sit every evening one hour. And after an hour, in spite of my misgivings, I felt rejuvenated, refreshed. Now I prefer peaceful places to meditate, to live. But that peaceful place can be found wherever you are.
Next, it’s not necessary to sit ramrod straight with legs crossed. That can even be counter-productive. It’s not even necessary to sit at all. You can lie down, settle into a comfortable chair or sit on a cushion with legs out or crossed. Since meditation is first and foremost a process of relaxation, let the sense of ease be your guide. You should feel relaxed and comfortable. Sometimes it's perfect to sit up straight. Other times it's best to lean back against some pillows.
Now, it’s easy to find a spot where there's very little noise. It’s easy to find a spot where there are virtually no pungent odors, unless you haven't bathed. It’s easy to find a spot where you’re not touching anything other than those pillows. But how does one get away from one’s own mental projections, thoughts? As I’ve said before, the first thing to not do is try to stop your thoughts. Don’t mind your mind. Remember, the same mind that got us into trouble can get us out. The monkey mind will first distract you from your mantra and then make you feel bad for being distracted. Allow your thoughts to come and go freely. Decide beforehand that you won’t feel bad about that. Because I promise that you will be distracted again and again. So each time you realize you’ve been thinking or listening to a noise or feeling pain, pleasure or a strong emotion of some sort, just go back to your mantra without any sense of self-recrimination. You can even get right into thinking, about your day, your life. You can get into thinking about life itself, pure, free and forever. Just keep returning to your mantra, again and again.
It is important to understand that whatever one perceives and experiences in meditation, just as in ones day-to-day life, is transitory and changing. Whatever one thinks, hears, whatever pain, pleasure or strong emotion one experiences will have a beginning and an end. So, when you meditate it is useful to just watch it all. Don't try to get away from anything you don't like or hang onto anything you like. Just practice being the watcher of it all. That is the practice of equanimity. The same uninvolved observer who was watching as a young boy or girl is the same one who is watching now. As your body has grown and as you’ve gained more and more skills, qualifications and life experiences, that watcher has never changed. That uninvolved observer has always and will always be fine throughout the life and maybe even after. Think about that.
In spite of what I wrote earlier, I am going to suggest two more techniques. Because I feel sure that the people reading this dissertation, like people I keep meeting in my sessions, and especially now with the right understanding, are brilliant enough to decide which is best suited to them and how to use the information offered here.
The first of these two techniques is called Anapana, with a soft ‘a.’ It is a technique of concentrating on the breath. Anapana is referred to as the maha mantra, the ultimate mantra. The reason is that it’s the least tangible, the subtlest point one can attend. There’s virtually no form to watch, no form to hold on to with your mind. However, the ancient sages have said that it’s a bridge between the part of us that’s transitory and the part that’s eternal, the life source of our energy. I have often suggested it can also be combined with mantra.
The million-dollar question is this: Can you allow the inhalation and exhalation to happen on its own without asserting yourself? Can you stop doing anything and just observe your own breath? While sitting, slouching or lying down, or while waiting to be wheeled in for your medical procedure, put your attention on the nose-nostrils-upper-lip area and simply watch the breath. Don’t follow your breath in or out. This is not a breathing exercise. Watch the inhalation, the exhalation and the spaces between. And, again, as often as your attention is deflected into your thoughts, the noises around you or some pain, that many times you have to go back to your chosen point of attention. And don’t bother being bothered by being bothered by being distracted. In fact, watch what has distracted you and practice equanimity. Be the uninvolved observer.
You may not think you’re having a very peaceful meditation. As I’ve already pointed out, you may think you’re wasting your time. Just keep in mind that rooftop in Peshawar and give peace a chance. There is no such thing as a bad meditation. You may doubt that you can do it. You may doubt that you should do it. I suggest that you be patient and give yourself time.
Following one sitting, a lovely lady remarked that she really didn’t understand what she was doing. That was a valid point. It was a valid point because she was not doing anything. We’re not used to that, stopping. We’re not used to letting go. It’s much simpler to run around the block for a half hour than to stop all our activities for the same time period. It’s the most worthy and yet the most difficult of all endeavours. It's difficult and it's easy. In fact, it’s too easy, too simple for our busy minds. Don’t get stuck on the technique either. You can just watch the space, so to speak, practice being that uninvolved watcher. You can decide. You're the teacher.
Which brings me to my third suggestion, my last technique. This simple technique is close to my heart. In fact, it's close to everyones' heart. Here's how this one goes:
Just think about a person you have loved with all your heart. Dwell upon that person, or even that pet, you have been most enamored of, most attached to, the being whose presence you have most treasured. Even if he, she or it is physically no longer in your life, even if the memory causes you pain, don't turn your thoughts away. The pain is because there was that much love, that much oneness. And the pain and pleasure may in fact come from the same place or heart-space.
After a few moments, let go of that person or being and put your attention on the feelings, dwell upon those feelings rather than the object. Follow those feelings to their source deep within you. Because those feelings existed long before the object of your love came in front of your eyes and other senses. Those feelings and that heart-space have always been there. Eventually, imagine a pond that, when a pebble is tossed into it, causes ripples to spread out. Let those waves, the vibrations, ripple throughout your body and flood your system with all that goodness. Envision that life-sustaining healing power of love spreading throughout your body and even beyond. But, mostly, dwell on that place, space, center, that force, the source of your love.
With meditation practice, one of the first things you’re likely to notice is that the quality of your thoughts will change. You probably won’t feel like hollering at your wife or husband so much anymore or back-ending the car that just cut you off. You may even feel uncharacteristically charitable.
When one is sitting, continuously placing ones attention on or identifying with the watcher, one is essentially developing equanimity. Each time one says ‘pain’ rather than ‘my pain,’ or ‘pleasure’ instead of ‘my pleasure,’ one is essentially stepping back from the ever-changing phenomenon just a tiny bit. In that way a person will observe again and again how all of ones sensory perceptions, whether pleasant or unpleasant, change. But a person will also observe again and again how the observer, the watcher, remains ever the same. In that way, one is travelling in the right direction and eventually, aside from any deeper effect, an ability to pause before reacting to whatever is going on around you is necessarily developed. And that ability to take a moment, even a split moment, to act creatively rather than react blindly, is incredibly valuable.
When a person throws an insult in your direction, for example, and you catch it as though it’s a bouquet of roses, the insult loses all its power. It would be tempting to underestimate the practice. But, consider the many thousands of people around the world who have dedicated their lives to doing nothing else. Of course, then you’ll have to figure out if they’re all misguided idiots or folks who have actually discovered a pathway to profound fulfillment. While everyone is striving for name, fame and fabulous wealth during this lifetime, people tend to lose sight of one very important fact. In a hundred years or so, nobody you know now will be alive. And nobody who is alive will really care who you were.
Ok, there are certain things that don’t go well with meditation. Smoking cigarettes, smoking lots of dope and drinking copious amounts of alcohol tend to be counterproductive. Heroin, crack and meth are not recommended. It’s a matter of going from the gross to the more subtle. And in that regard I would also take the chance to suggest eating less meat, especially red meat, and consuming more fruits and vegetables. People who are completely into eating meat on a regular basis might not appreciate my writing that. But, I think it’s really very important that I do. I've already said that nobody need necessarily cut out any pleasures whatsoever. Just add one more thing to your life. Meditation will help everyone. And, while I may be offending peoples' sensibilities, I may as well mention my belief in the importance of sexual continence. Here i’m only lightly, carefully suggesting one consider conserving ones energy. Anyway, I've written all about that candidly in my book, ‘Unprotected Sects. The Secret Life of a Celibate Monk.’
Many years ago Alan Abel, who was with the Globe and Mail in Toronto at the time, came to visit the hermitage in Kullu, India, where I lived for twenty-five years. During his interview with my teacher, Abel asked if Swamiji had any extra-normal powers. “Yes, I do,” Swamiji responded. “I have the power to love everyone unconditionally.” I’m quite convinced that greatest of all powers can be attained by the direct experience of oneness, the life itself permeating all forms, pure, free and forever.
There’s nothing to compel one to meditate or even make enquiries about it. However, if you’ve gotten this far you may as well read the rest of what I want to say. When one looks up at the night sky and sees all those stars, one has to wonder where it all ends. And, for that matter, one has to wonder where it all began. Intelligent people through the ages have continuously wondered where they came from and where they end up after the body is discarded like an old worn-out coat.
I haven’t any definitive answer to those existential questions, not from firsthand experience or knowledge. But, I do know that asking oneself those questions is the beginning of a fascinating journey. And my direct personal experience has left me quite convinced that there is more to life than what meets the eyes, that there’s more to me than this body and mind. This is a sense that I do have through personal, direct experience. And it certainly has become obvious to me that, in spite of our many differences, our hearts all pulsate with love, we all desire freedom and we're all essentially one life.
Best wishes.