Introduction to Meditation Introduction to Meditation

Dr. Robert C L LAW Buddhist Lodge of Laity ,

Jan 2008

What is NOT Meditation ?What is NOT Meditation ?

Not exactly relaxation

• Not getting into a trance

• Not blank mind

• Not mystical

• Not removal from reality

• Not dangerous--- ( ie. if done properly)

Types of Meditation Types of Meditation • Hindu yoga -- relaxation of the mind • extra-sensory perception?• transcendental experience?

• Buddhist Meditation :• The core of Buddhist practice• To develop Wisdom/Insight ( panna, prajna)• To attain Nirvana/Buddhahood.

Types of Buddhist Meditation Types of Buddhist Meditation ((??))

• Samatha ( Concentration)----to develop a tranquil yet focused mind, sensation of a deep calm pervading the body --- often beautiful , delightful and cleansing.

•

• Vipassana( Insight )--- To develop Mindfulness

What is Mindfulness (What is Mindfulness (Sati)Sati) ? ?

• A state of mind when thoughts and feelings are being observed and let go without judgment

• Not easy to describe and need to be experienced

• Three level : What are you really doing.

• Seeing things as they really are

• True nature of all phenomena

Before you start Before you start • Fix a time, most convenient, expecting least

disturbances

• Morning time ? Bed time ?

• Sit comfortably and comfortable clothes

• Finish all “mundane” tasks first .

• Do not drink alcohol

• In the beginning , try not to do it when you are all upset or agitated.

Things to note in MeditationThings to note in Meditation

• Do not expect anything• Do not strain • Dwell in equanimity • Accept and watch the arising and disappearing o

f all thoughts without judgment• Do not let any thought leads you to chase after it• Always come back to the object of meditation ( e.

g. your breath)

The Four Foundation of MindThe Four Foundation of Mindffulnesulnesss

四念住四念住

• Body 身• Feeling 受• Mind 心• Dharma ( Objects of the Mind) 法

Common problemsCommon problems

• Drowsiness

• Emotional upset --- grieve, fear,etc

• Too many things on your mind

• Try too hard

• No getting anywhere

• Thoughts that won’t go away

Mindfulness in everyday life Mindfulness in everyday life

• Walking

• Eating

• Waiting for bus , lift

• Sitting in a bus , taxi.

• Talking to people

Meditation techniqueMeditation technique

• Breathing

• Loving Kindness ( Metta)

• Visualisation of the Buddha

• References : Mindfulness in Plain English

• Anapanasati Sutta

• Satipathana Sutta

Let ‘s Practise !Let ‘s Practise !