Buddhist Meditation Info

Meditation usually refers to a state in which the body is consciously relaxed and the mind is allowed to become calm and focused. Several major religions include ritual meditation; however, meditation itself need not be a religious or spiritual activity. Most of the more popular systems of meditation are of Eastern origin, though there exist also various forms of Christian, Jewish and Muslim meditation.

Another form of meditation is more closely akin to prayer and worship, wherein the practitioner turns spiritual thoughts over in the mind and engages the brain in higher thinking processes. The goal in this case is the receipt of spiritual insights and new understanding.

From the point of view of psychology, meditation can induce — or is itself — an altered state of consciousness.

Meditation generally involves discounting wandering thoughts and fantasies, and calming and focusing the mind; however meditation does not necessarily require effort and can be experienced as "just happening". Physical postures include sitting cross-legged (in whichever way you feel comfortable), standing, lying down, and walking (sometimes along designated floor patterns). While sitting, the back is often straight as an arrow with hand open, right hand above left and right thumb connecting to the left thumb, forming a triangle shape and aligned with the navel (as shown on the picture). Quietness is often desirable, and some people use repetitive activities such as deep breathing, humming or chanting to help induce a meditative state.

Meditation can be done with the eyes closed (as long as one does not fall asleep), or with the eyes open: focusing the eyes on a certain point of an object or image, and keeping the eyes constantly looking at that point.

Besides the physical factors related to meditation perhaps the most important strategy relates to the very process through which the relevant state of consciousness is achieved. The most common approach is to focus one's full attention on the natural cycle of breathing. As one takes in a breath, one is called to experience that particular inbreath fully, as if nothing else existed in the world at that particular moment. Similarly, one follows the outbreath with full awareness. If for any reason the mind should get distracted during this process the key is to acknowledge this shift in attention, slowly pull one's awareness back to the breath, and continue focusing on its natural cycle. Another common approach is to attempt to block all sensory input (visual, auditory, and tactile being key) and concentrate on something other than oneself.

Cross-legged posture. See also: Lotus Position

According to Bogart (1991) and Perez-De-Albeniz & Holmes (2000) the different techniques of meditation can be classified according to their focus. That is, whether they focus on the field or background perception and experience, also called mindfulness, or whether they focus on a preselected specific object, also called 'concentrative' meditation'. There are also techniques that shift between the field and the object.

• Mindful awareness traditions. Vipassana (insight) and anapanasati (observance of breath) are parts of the broader notion of mindful awareness, which is part of the Noble Eightfold Path, which is held to lead to Enlightenment, and expounded upon in the Satipatthana sutra. While in anapanasati meditation the attention is focused on the breath, in vipassana the mind is instead trained to be acutely aware of not only breathing, but all things that one comes to experience. The concept of vipassana works in believing that the meditator's mind will eventually take note of every physical and mental experience "real-time" or as it happens, the goal being that it will gradually reveal to the practitioner how one's mind unknowingly attaches itself to things that are impermanent in nature. Thus, when such things cease to exist, one experiences suffering from their loss. This in turn can gradually free one's mind from the attachment to the impermanent that is the root of suffering. In other words, in vipassana (insight, or seeing things as they are) meditation, the mind is trained to notice each perception or thought that passes without "stopping" on any one. This is a characteristic form of meditation in Buddhism. However, in at least some forms of vipassana, notably the Burmese Theravada school as taught by S. N. Goenka, one does not attend to whatever perceptions arise, but purposely moves one's attention over their body part by part, checking for sensations, being aware and equanimous with them, and moving on. This form of meditation has some resemblance with "choiceless awareness" — the kind of meditation that J. Krishnamurti addressed.

• Buddhist meditation. The Buddha achieved enlightenment while meditating under a Bodhi tree. Buddhist methods of meditation include both samatha, and vipassana. While Vipassana consist in seeing the reality, Samatha consist in attaining highly developed stages of concentration by focusing on any object: anapana, mettā bhāvanā, being the more popular of 40 traditional objects (see: Kammatthana). Zen (Chinese : Chan) buddhism refers to Zazen and Koan mediation practices. Tibetan buddhism include more various methods.

• Mantra meditation. A number of ancient Bhakti traditions promote a form of meditation wherein one focuses the mind on the sound of a particular mantra, repeating it either quietly or internally to oneself (called japa) or speaking it out loud so others hear and benefit as well (called kirtana). This method was particularly promoted in modern times by A.C. Bhaktivedanta Swami Prabhupada.

"Gathering the Light", from The Secret of the Golden Flower, by C. G. Jung and Richard Wilhelm

 

In the samadhi or shamatha, i.e. concentrative, techniques of meditation, the mind is kept closely focused on a particular sensation (e.g. the breath), word, image, sound, person, or idea. This form of meditation is often found in Hindu and Buddhist traditions (especially the Pure Land and Theravada schools), as well as in Christianity (Gregorian chant, for example), Jewish Kabbalah, and in some modern metaphysical schools.

Scenes of Inner Taksang, temple hall, built just above the cave where Padmasambhava meditated

Mindfulness meditation and related techniques are intended to train attention for the sake of provoking insight. Think of it as the opposite of attention deficit disorder. A wider, more flexible attention span makes it easier to be aware of a situation, easier to be objective in emotionally or morally difficult situations, and easier to achieve a state of responsive, creative awareness or "flow".

One theory, presented by Daniel Goleman & Tara Bennett-Goleman (2001), suggests that meditation works because of the relationship between the amygdala, the part of the brain that handles emotions (sometimes referred to as the "emotional brain"), and the neocortex, particularly the prefrontal cortex, which handles reasoning and is also known as the inhibitory centre of the brain.

The neocortex processes information very deeply--so it's smart and flexible, but relatively slow. Meanwhile, the amygdala, which is a simpler structure (and older in evolutionary terms), makes rapid guesses about our perceptions, and triggers an appropriate emotional response. These emotional responses are very powerful--often because they are related to our immediate survival needs. For example, if a human sees a lion leaping out at them, the amygdala will trigger an escape attempt long before the neocortex can figure out what's happening.

In making snap judgments, our amygdalas are prone to error, seeing danger where there is none. This is particularly true in contemporary society where social conflicts are far more common than encounters with predators. A basically harmless but emotionally charged situation can trigger our amygdala's fight or flight reflexes before we know what's happening, causing conflict, stress, anxiety, and frustration.

Certain kinds of meditation (also, martial arts, yoga, etc.) train attention to watch the entire experience, so it's possible to catch emotional reflexes before they take over--but at the same time without squashing or denying the emotion (which would only cause additional frustration). The trick is that there is very little time to do this (roughly a quarter of a second) before the amygdala takes over and the person is flooded with emotion. But the idea is that a skilled meditator can quickly reframe fear and anger, and mould them into constructive responses and perhaps even good cheer.

The different roles of the amygdala and prefrontal cortex can be easily observed under the influence of various drugs. Alcohol depresses the brain generally, but the complicated prefrontal cortex is more affected than the comparatively simple and robust amygdala, resulting in lowered inhibitions, decreased attention span, and increased influence of emotions over behaviour. Likewise, the controversial drug ritalin has the opposite effect, because it stimulates activity in the prefrontal cortex.

Some other studies of meditation have linked the practice to increased activity in the left prefrontal cortex, which is associated with concentration, planning, meta-cognition (thinking about thinking), and with positive affect (good feelings). There are similar studies linking depression and anxiety with decreased activity in the same region, and/or with dominant activity in the right prefrontal cortex. Meditation increases activity in the left prefrontal cortex, and the changes are stable over time--even if you stop meditating for a while, the effect lingers.

Electroencephalographs (EEG) recordings of skilled meditators showed gamma wave activity that gradually expanded across the brain during meditation. Gamma waves indicate synchrony between sections of the brain. These meditators had 10 to 40 years of training in Buddhist-based mental training. EEGs done on meditators who had received recent training turned up considerably less synchrony.

The experienced meditators also showed increased gamma activity while at rest and not meditating. The results of the study do not make clear whether meditation training creates this activity or if individuals with high gamma activity are attracted to meditation. (Lutz & Davidson, 2004).

Meditation also effects brain wave production as measured by an EEG machine. While the brain at a waking state is primarily in the Beta range of frequencies (14 - 21 cycles per second), while under meditation the brain tends to slow down the Alpha range (7 - 14 cycles per second). One of the first Americans to study the effects of meditation on brainwave production was Jose Silva who founded the Silva Method and Silva UltraMind System. Silva theorized that meditation, in addition to stress relief could also be used for enhancing creativity and developing intuition.