How Do I Meditate?
Meditation is an extremely deep practice, one that goes way beyond simply calming down or relaxing. Ultimately, meditation allows us to investigate anything with immense clarity. But if we are to learn the investigatory power of meditation, we do need to start with learning to develop a relaxed mind. Once we become adept at relaxing our mind, we can begin understanding the true potential of our meditation practice.
When we are first introduced to meditation, the emphasis is on learning how to relax. You use a neutral object, most commonly the breath, to engage in what is known as single-pointed concentration — focusing your mind exclusively on this object (in this case, the breath). This works as a relaxation technique because the more single-pointedly focused we are on the breath, the less room there is in your mind for other thoughts and concerns. If you’ve ever felt “in the zone” while working, studying, or exercising you’ve experienced similar meditative-like qualities — the distractions around us don't seem to be so distracting.
Pacifying the mind through single-pointed meditation is an important skill to learn and is extremely beneficial. But the true intention of mindfulness meditation is to go deeper, using your relaxed mind state to purposefully explore and analyze how your mind works. The true value of meditation is as an investigation and learning tool. Meditation practices without these explorations is like boiling a pot of water and never putting anything inside of it to cook. Below is a road map for a meditation practice. It’s broken down into four main steps: Plan, Relax, Investigate, Familiarize.
Step 1: Plan
Before beginning a meditation session, it is important to determine what you will be meditating on. If you have a clear meditation topic, it will be easier to get back on track when your mind inevitably becomes distracted during your meditation session. If you were going to study for an exam, it would be vital to first determine which subject you are going to focus on before you begin studying. Thinking about a History lesson is not helpful if you are trying to study for a Math test. Meditation is an investigation and learning tool and can be used to explore any topic to help you understand it more clearly. Ultimately the goal is to better understand how your mind works, allowing you to navigate problems in a more skillful way and work towards lasting solutions. When you are new to meditation, it’s really helpful to have a meditation teacher as they will guide you in what topics to focus on. Once you have decided on your meditation topic and have made a determination to focus it, you’re ready to start.
Step 2: Relax
Regardless of your meditation topic, it is extremely important to take some time to relax your mind. If you are a runner and want to achieve a new personal best in a race, you should enter the race with physical conditioning conducive for achieving this goal. If you have a sprained ankle or are excessively tired, the chances of you achieving this goal are lessened. Similarly, if you try to focus on your meditation topic with a busy or distracted mind, the chances of achieving your meditation goal is lessened. The most common relaxation technique taught is breathing meditation -- focusing your mind exclusively on your breathing pattern and returning your attention to your breath whenever you become distracted. This works as a relaxation technique because the more single-pointedly focused we are on the breath, the less room there is in our mind for other thoughts and concerns. If you’ve ever felt “in the zone” while working, studying, or exercising you’ve experienced similar meditative-like qualities — the distractions around us don't seem to be so distracting. Breathing meditation is a great way to relax your mind and a relaxed mind possesses the optimal conditions needed to gain insight into your meditation topic.
Step 3: Investigate
With your mind relaxed through breathing meditation, you are ready to begin the investigatory portion of your meditation session. This part is entirely analytical -- using your own mind to analyze and contemplate your meditation topic. For example, if you’ve decided to meditate on “where happiness comes from”, you might begin by bringing to mind some activities you enjoy, trying to determine if the source of happiness is actually derived from the activity itself, or if there are other factors at play. When you are new to meditation it is extremely important to have a meditation teacher guiding you through this process. Meditation teachers provide a clear path of logical reasoning for you to analyze and contemplate your meditation topic. Without this type of guidance it can be like going on a hike without a clearly marked trail.
Step 4: Familiarize
After investigating your meditation topic for a while, you will eventually come to a resolution -- you will have an “Ah ha!” moment. For example. if your meditation topic was “where happiness comes from”, the analysis will ultimately lead to the resolution that happiness is not derived from external activities and conditions, but rather from your mind being calm and at peace. When you notice yourself having the “Ah ha!” moment, you need to familiarize yourself with it. Similar to how you kept your full attention on your breath earlier in the meditation, you now want to keep your full attention on this “Ah Ha!” moment. This part is largely experiential. You are not simply trying to familiarize yourself with the intellectual conclusion that happiness comes from within your own mind, but rather the unique FEELING you personally experience when reaching this conclusion. So when you have your “Ah ha!” moment, notice how you are feeling and simply sit with and enjoy this feeling for as long as you are able. This is your mind familiarizing itself with the resolution of your meditation topic at a profoundly deep level.