The Path of Meditation (Part 1): Basics and Practical Methods

 

1. Introduction: The Modern Confusion About Meditation and Its Reliability

In previous discussions, meditation has been consistently emphasized as a core element of practice. Meditation is not exclusive to any single tradition; in modern society, interest in meditation has surged dramatically. With countless experts, practitioners, and influencers introducing various meditation techniques, many people feel overwhelmed about which method is truly effective. I, too, have approached the diversity of meditation techniques with caution. However, for over 2,500 years, a structured meditation system has been established, making traditional methods one of the most reliable approaches. This article introduces practical meditation methods that anyone, regardless of religious background, can incorporate into their practice.

2. Foundational Meditation Practices

Essential Elements of Meditation

Before beginning meditation, it is crucial to establish a proper environment and posture.

• Posture: Maintain a straight spine while sitting in a cross-legged or half-cross-legged position. If necessary, sitting on a chair is also acceptable.
  📖 "A practitioner should sit under a tree, in a quiet place, or in an empty house, cross their legs, straighten their body, and establish mindfulness in front of them." (Majjhima Nikaya)

• Breathing: Breathe naturally without forcing or controlling the rhythm. Simply observe the breath as it flows.
  📖 "When breathing in long, he knows ‘I breathe in long.’ When breathing out long, he knows ‘I breathe out long.’ When breathing in short, he knows ‘I breathe in short.’ When breathing out short, he knows ‘I breathe out short.’" (Anapanasati Sutta)

• Eyes: Keep them closed or slightly open to prevent drowsiness and enhance awareness of the present moment.

• Environment: Choose a quiet place for practice, but also train yourself to maintain focus in noisy surroundings.

• Mindset: Meditation is not about forcing special experiences but about accepting the present moment as it is.
  📖 "He observes the body as the body, practicing diligently with clear comprehension and mindfulness, removing desires and afflictions." (Satipatthana Sutta)

📖 "Just as muddy water clears when it settles, through concentration, the mind reveals its original clarity and purity." (Majjhima Nikaya 151)

3. Practical Meditation: Focusing on Anapanasati

The previous section explained the basic environment and preparations for meditation. But how should one actually meditate? Here, I will introduce Anapanasati (Mindfulness of Breathing), one of the core meditation methods.

Anapanasati is a breath-focused meditation that was emphasized as a key practice. It is not about controlling the breath but rather observing its natural flow and using it to calm the mind. As the foundation of both Samatha (concentration meditation) and Vipassana (insight meditation), Anapanasati plays a crucial role in developing focus and deepening insight. When I first started meditation, I used this method, and it remains my fundamental practice.

1) How to Practice Anapanasati

• Sit in a comfortable position with your spine straight.

• Keep your mouth closed and breathe naturally through your nose.

• Do not control the breath forcefully; simply observe the natural flow of inhalation and exhalation.

• Focus on the entire breath cycle from the beginning to the end of each inhale and exhale.

• Recognize the natural length of each breath without modifying it ("This breath is long," "This breath is short").

• Maintain awareness in the present moment, observing one breath at a time.

📖 "Monks, a practitioner learns: ‘I breathe in long, knowing I breathe in long.’ ‘I breathe out long, knowing I breathe out long.’ ‘I breathe in short, knowing I breathe in short.’ ‘I breathe out short, knowing I breathe out short.’ This is how he observes the breath as it is." (Anapanasati Sutta)

Anapanasati is a simple yet profound practice, requiring exclusive focus on inhalation and exhalation. However, in the early stages, it is common for the mind to wander with numerous thoughts. At this stage, focusing awareness on the breath is essential. Generally, two approaches are used: focusing on the area between the nose and upper lip, where the breath is felt, or focusing on the movement of the abdomen as it expands and contracts with the breath.

In my early meditation practice, I concentrated on the area between my nose and upper lip, which helped me maintain awareness of my breath easily. As distractions faded, I experienced various phenomena, such as seeing flickering lights or sensing a sudden brightness. While these occurrences may feel mystical at first, they are common and tend to diminish over time. When focusing on the tip of the nose, I sometimes felt activation in the forehead area. If I maintained meditation in this state, it sometimes felt like suddenly shifting into a higher gear, leading to a rapid increase in concentration, a sensation of being drawn upward, increased brightness in vision, deep tranquility, and barely perceptible breathing.

However, excessive focus on the tip of the nose can create unnecessary tension in the eyes, forehead, and temples. For individuals engaged in intense mental work, this may lead to overstimulation of the head, causing discomfort or dizziness. Therefore, after initial progress with nose-focused meditation, it is beneficial to shift awareness to the lower abdomen (tanden) for a more balanced experience.

2) Changes Experienced During Practice

• Initially, the mind feels restless, making it difficult to focus on the breath. With consistent practice, breathing becomes smoother and longer, and the mind stabilizes.

• Over time, distractions decrease, and awareness of the breath deepens.

• Observing the breath trains the mind to acknowledge and let go of emotions and thoughts without attachment.

• This process gradually cultivates mental calmness and concentration (Samatha), naturally leading into Vipassana meditation.

3) Applying Breath Awareness in Daily Life

Anapanasati is not limited to seated meditation but can be applied throughout daily activities.

• While commuting or driving: Take calm, mindful breaths, remaining aware of the present moment.

• During meals: Eat slowly, paying full attention to chewing and the sensations of taste.

• When feeling tense: Inhale briefly and exhale slowly to relax the body and mind.

I actively practice Anapanasati while using public transportation. External noise can be distracting, but listening to meditation music with earphones helps mitigate this. In the beginning, it can be difficult to maintain focus in a noisy environment, leading to fatigue. However, with consistent practice, it becomes easier to meditate even in a chaotic setting. Over time, meditation in such environments leaves me feeling as refreshed as if I had taken a nap under the warm spring sun.

It is essential to set aside time for seated meditation daily. Just as eating three meals a day is vital for physical health, meditation is a necessary habit for mental well-being. If possible, I recommend practicing in the morning, afternoon, and evening.

There is no fixed duration for meditation, as it varies depending on one's natural ability to maintain focus. For beginners, 20 minutes is a good starting point. Personally, I find one hour to be optimal, though I have practiced for up to 11 consecutive hours. However, the most important aspect is not the length of time but rather meditating for as long as it feels natural and beneficial to your body and mind.

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In the next part (Part 2), we will explore Samatha and Vipassana meditation in greater depth.