In the Buddhist Tradition

Meditation

The Context for Meditation: A Path of Gradual Self-Cultivation

-Back straight

-Gaze downward

-Shoulders relaxed

-Tongue on upper

palate

-Hands in posture

-Legs in asana

-Breath awareness

The Role of the Posture

Performed in a very relaxed stateConceptualSlow consideration of a single topic from several

angles, orProgression through a series of contemplative

stepsBookended by meditative practice [shamatha]Examples: Compassion practice,

impermanence/death contemplation.Intent: To become deeply familiar with a specific

topic or concept, to recondition thoughts and emotional patterns [relationship to CBT]

Contemplation

Deep relaxationSustained focus/concentrationNon-conceptualOften uses a method that involves repetitionBegins with physical stillness, but can

progress to include movement.Intent: To calm the wildness of the

mind/nervous system, and to achieve insight, even enlightenment, over time.

Meditation

Tranquility/Calm Abiding Meditation [aka ‘mindfulness meditation]

TypesWith a focus [visualization, mantra, seen form]With no focus [mahamudra]With neither focus nor not-focus [the breath]

A balance between focus [concentration] and relaxation [looseness]

Goal: To calm mental activity and the nervous system, to achieve peace of mind, to become one-pointed

Shamatha

Bring attention to the bodyBring attention to the breathLight, relaxed focus on the breathThoughts allowed to come and goReturning to the focus [repeated return,

application of mindfulness]Release of focus and resting

An Example: The Breath

Insight Meditation [The ‘best seeing’]Purpose: To stimulate insight into the truth of

thingsTypes [examples]

Self-InquiryInquiry into the nature of thoughts/ appearancesDiscernment between thoughts/emotions and their

underlying nature

Initially introduced after a stable Shamatha practice has been achieved

Result: Insight into the nature of things, shift in overall perspective,

Vipassana

Begin with shamathaAfter while, ask the question, ‘who is

meditating’, and look inwards to catch the looker

Rest in that, finding or not findingReturn to the breath Release

An Example: Self-Inquiry

Referential Compassion [examples]Contemplation of the sameness of self and otherContemplation of our relatednessTong-lenBenefactor PracticeNatural Empathy

Non-referential Compassion:The union of compassion and wisdom Mahamudra and DzogchenAn advanced practice

Compassion Meditation: an ancient practice, a new area of researach in America

Begin with body/breath awarenessBring up a situation that is difficult, ‘the story’Notice the feeling-reactionSit with the story and the feelings non-

judgment, acceptance, relaxation: “This is how I feel, and it is okay.”

Consider, “This is how so many others feel”Commune with those many othersBreathe: may they be free, may they be wellRelease

An Example: Natural Empathy

Study with general publicStudy with foster kidsStudy of natural empathy’s effect on

depression

MHG-Emory Compassion Study