Meditation with Buddhism is becoming one of the most effectual approach to conquer the stress at present world. It is a practical way to be mindfulness. As well as method of psychotherapy.
Buddhism is the most psychological of all known religion. Most of its teachings tell the tale of human behavior. In the modern civilization has imposed many staring man, and those in the psychological realm. The innumerable demand of modern life give rise to many tensions in both the mind and the nervous system.
Psycho-pathological and anthropological problems are now receiving into attention. As declared by the Buddha, over 2500 years ago, the realities of the mind are as important as, or perhaps more important than the realities if the body.
According to the Buddhism ‘’ Mind is the fore runner of all phenomena.’’ ‘’ mano pubbangama dhamma’’. This means that in the Buddhist view, the framework within which health should be look at, take mental health into account first. And mental health needs physical and psychological and social support, which means that mental health itself is not a one dimensional phenomena. It involves interplay between mind, body and environment.
With the busy work schedules, stress has become serious problem to modern world. This stress can be caused by social, physical or psychological factors or chemical imbalance in the brain. The rising of the blood pressure is the most common indicator of stress. It may be a cause to increases the risk of heart attack. Psychologically working, difficulty in concentration, forgetfulness, nervousness etc.
For thousands of years, in Sri Lanka and other part of Asia, meditation has been practiced as a way of achieving spiritual enlightenment. We can make lower the levels of lactate, less responsive to the stress hormone, adrenaline etc. many studies have proved that.
Approaches of Buddhist meditation
Meditation is about its practitioners as a self-help method. Using own powers of concentration, you can control your thoughts and calm your-self. There are several numbers of varied approaches to Buddhist meditation. In here we take traditionally, two main approaches.
1. Calm or samata meditation
The purpose of this is, to calm both body and mind to bring the latter into a state pf perfect concentration. One method is to concentrate on one’s breathing, following the breath as it flows in and out of one’s body or concentrating on the feeling as air touches the nostrils.
2. Calm with insight – Vipassana meditation
This approach is aimed at developing within us a perception of the world as it really is. This means realizing the suffering and impermanence are inherent in all things as a permanent self of soul. Insight approach can be summed up in the word ‘’ mindfulness’’.
3. Loving-kindness meditation – metta
The metta meditation is cultivate loving kindness as a meditation. In here we can remove feelings of ill-will and to foster a kindly and caring approach to others. Many Buddhist practicing through a number of clear stages. Firstly, generates feelings of loving kindness to 1. one-self, 2. a respected person, 3. A loved one, 4. A neutral person, 5. A person one feels hostile towards & 6. All living beings.
This article is regarding the first approach in Buddhist meditation. That means calm both mind and body.
How to meditate
Meditation requires concentration, persistence and about ten to twenty minutes per a day. Most people can learn to meditate without difficulty. This question that troubles many beginners in how does one actually meditate. From this effort, I try to solve some problems regarding meditation.
How to create the background for meditation?
The first step in meditation is practice the ‘’ five precepts’’ and keeping them in life. These five precepts are,
- I will not kill any living being
- I will not steal or take what is not mine or is not given to me.
- Also not indulge in sexual misconducts.
- I will not lie or indulge in false speech.
- I will not indulge in intoxicating drinks or drugs
It is necessary to keep all five precepts before meditation. Keeping all the five precepts steadfastly and resolutely purifies the mind. Purify of the mind is an essential ingredient for success in meditation. When you see this suddenly you may think meditation is very hard because of these precepts. It is not difficult and, it is just only good habitat for our day to day lives. keeping the five precepts you can gain all the wealth, prosperity, happiness and peace that you will ever need.
Let’s begin meditation
Being firmly established in virtue like the five precepts, you have to go to a quite location where there is no noise and distraction. According to consultors, it is best not eating or drinking half an hour before meditating. Considering your capacity, you can meditate about ten to twenty minutes per day.
After you go to your meditation location, sit dawn in a comfortable position. It may be on the ground or on a chair or on a stool, whatever that comfortable to you. You have to sit for a long period at a stretch without feeling discomfort. After that rest your arms on your lap. Your upper body posture has to be erect or you could start to feel uncomfortable or sleepy as you go on.
There after you close your eyes, and become fully aware of the environment around you. That’s means the sounds or the silence around you. Here, you become fully aware of you feel in your body. Then being aware thus you shift your attention to the object, whatever it is of meditation (mental contemplation).
There are many objects if meditation. What it is, is not important. Important is that you learn to let go of both the past and future. The past is gone. It is meaningless. The future is not here yet, therefore no meaning in trying to think about what is not present yet. The necessity is to be with the present moment. just being aware of the object.
Let’s think the object of our meditation is the breath. Then keep your attention only on the breath sensation at the tip of the nose, as the breath goes in and out, nothing else but bare attention to the sensation of the object. Gradually, learn to let go of the past as well as the future, and don’t get distracted by any sense phenomena, but just watch as they arise and pass away without getting attained to them or angry with them.
Keep on watching the object, let go of any thought that come up in the mind without starting to think about. As the meditation practice develop the mind settle dawn. And concentration builds up the object without the mind starting to run everywhere, which arise in the mind.
There comes a point when the meditation gets advanced that you even lose consciousness of the breath. Stop feeling any things, don’t let to arise any sense of phenomena. As if the five senses have stopped operating. Don’t get focus on see, hear, taste, smell or feel any things. This is the point where the mind can really ‘’ see ‘’ the mind. At this point the mind is free from the body. Then you have given up the body.
When a person enter deeply meditation,
At this moment the thinking process slows down considerably and thinking also stop. If you can come this point, you will experience the happiness that comes from freeing the mind. That is a higher form of happiness, which you have ever experienced.
After ten or twenty minutes of meditate, you can open your eyes. When you finish meditation, exercise your muscles gently for a minutes or two before you stand up, otherwise you may feel giddy because of lower blood pressure. If you can do this daily as you can. It is little bit difficult to meditate long time period of time on our daily life routines. But, we can practice this in our free days, free times. As well as other days, that means during our working days we can easily practice this. We can do it almost anywhere, on train going to work, between chores, or your desk during lunch break. At least 5 or 10 minutes you can easily use this practice, paying attention on your breathing rhythm.
More tips to reduce stress
Further, you can conquer stress by other small tips as follow,
– Sleep well : a good sleep is also very helpful in providing relief from stress. The quality of sleep matters more than the length.
– Take a break : take a regular break in your work. A short rest period during the day, will help to relieve pressure and refresh your mind. Take a vacation.
– Exercise regularly : exercise or simply brisk walking also help in relieving stress to a large extent.
– Think positively : an optimistic outlook can also boost your energy levels. So, try to avoid being pessimistic.
– Laugh it off : humor is one of other best stress- busters available. A good laugh helps the muscles and lower blood pressure.
However, according to researchers, meditation has identified as the best approach for conquering the stress of life. Meditation is a powerful method for calming and focusing the mind, bringing you deep inner, peace and sense of physical and mental well-being. It is also a method for bringing about a change in attitude and to develop a more positive ways of living. You can confirm it when you practice meditation.
As practice this meditative approach, I know you are willing to know what are the more other benefits of meditation. So I hope to post another article regarding its benefits. Further I hope to explain other meditative approaches, which I mentioned in previous.
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Get in touch. Stay safe. May triple gems bless you..!
“Those wise ones who are dedicated to mediation and who enchant in the calm of self-denial. Such mindful ones supreme Buddha, even the gods hold precious”