Buddhist meditation An introduction

Meditation, or more accurately concentration (samadhi), is an essential factor to be developed towards enlightenment (Nibbana). The purpose of meditation is to clear the mind of mental defilements (kilesa) thereby facilitating wisdom (panna).

This allows for clear insight into the reality of all things, leading one on to greater peace and happiness. Buddhist meditation is aimed at attacking the three unskilful roots of greed/desire (lobha), aversion/anger (dosa) and confused/misguided thinking (moha) that are inherent in all beings, blinding and preventing them from seeing the true nature of existence. 

Meditation can be done anywhere and at anytime, whether walking, standing still, sitting or lying down. For best results however, it helps to be seated in a secluded and quite place. When meditating concentrate purely and exclusively on the meditation subject and not other things. 

The untrained mind has a natural tendency to go off on different tangents and when this happens simply bring it back to the topic of the meditation and resume with it. Before starting the meditation, stop all thinking, planning, worrying and other such mental activity so that the mind becomes quiet and peaceful. 

The standard practice is to close the eyes during meditation, but they can be kept half-open or fully open as well; see what works best for you. A cushion can be used to sit on while utilising the full or half-lotus position. Morality (sila) is a required pre-requisite for effective meditation.

The meditation on loving-kindness (metta) clears the mind primarily of defilements arising from the aversion, encompassing harmful qualities such as anger, hatred, bitterness, resentment, jealousy, irritation, annoyance, etc. The easiest method for doing this meditation is to utter these lines either in one’s thoughts or out loud while concentrating fully on the meaning behind them. 

Loving-kindness should be developed towards oneself first by uttering/wishing “May I be happy and well” a few times, for example, three times, followed by “May all beings be happy and well” towards all being without exception for as long as one desires. 

The metta meditation can also be developed ‘on the go’ in daily life by repeating these thoughts/wishes of kindness towards all beings, including oneself, especially when they cause aversion to arise within oneself.

The awareness of breath meditation (Ana-Pana-Sati) clears the mind primarily of defilements arising from the confused/misguided thinking and increases levels of concentration as well as wisdom. 

The best way to perform this meditation is to concentrate on and become fully aware of the incoming and outgoing breath as it enters and leaves the body and to maintain this concentration at a stretch for as long as possible. If concentration breaks, simply return to watching the breath and resume concentration.

It is important not to try controlling or forcing the breath, but simply allow it to flow in and out on its own accord while observing it. This meditation can be developed as a factor of mindfulness ‘on the go’ in daily life by becoming aware of the breathing process as it occurs.

The meditation on the foulness of the body (asubha bhavana) primarily decreases desire for the flesh (lust) and clears such related defilements arising from greed/desire. Either the cemetery/corpse contemplation or the contemplation on the foulness of the body can be utilised for this meditation.

Mental visualisation of bodily foulness can also be used as a technique in this meditation. Once the principle behind this meditation technique is understood (seeing the foulness of the body) any foul aspect of the body can be focused on for effect. This meditation can also be developed while ‘on the go’ by reflecting on the unpleasant side of any sensually attractive/pleasant objects (both external to the ‘outer’ world and ‘internal’ to the mind) that are encountered in daily life. 

Buddhist meditation aims developing wisdom and insight into reality by attacking the three unskilful roots of greed/desire, aversion/anger and confused/misguided thinking that are inherent in all beings. Meditation can be done anywhere and at anytime, however a private and secluded place at a time when one is at ease is best.

The untrained mind has a natural tendency of getting distracted but should be brought back to the meditation subject whenever this occurs. Morality is an essential pre-requisite for effective meditation. 

The meditations on loving-kindness, awareness of breath and the contemplation on the foulness of the body primarily clear the mind of defilements arising from aversion/anger, confused/misguided thinking and greed/desire respectively. These meditation techniques can be developed ‘on the go’ in daily life for the better results and greater mental purity. 

May you master Buddhist meditation and attain the lasting peace of Nibbana!