A Deeper Look at Meditation

Quick History Lesson

In Theravada Buddhism, the term satipatthana is used in reference to setting a foundation or presence of mindfulness. The term offers several ways in which this base of mindfulness can be attained through meditation. Scholars have debated over the interpretation and translation of this term; however, two interpretations offer a wealth of information for beginning or re-configuring a meditation routine.

The first interpretation refers to the foundation of mindfulness, and the second interpretation refers to the establishing of mindfulness. The former outlines focuses on the meditation practice and the latter refers to the process of the meditation practice. Both of these interpretations are helpful in understanding the logistics of a meditation routine, as well as what is important to remember during the meditation practice.

In regards to the first interpretation, foundation of mindfulness, Theravada Buddhism prescribes four focal points. These four focal points are the frames of reference for the foundation of one’s mindfulness:

“…the body in and of itself; feelings in and of themselves; mind in and of itself; and mental qualities in and of themselves. The ‘in and of itself’ here is crucial. In the case of the body, for instance, it means viewing the body on its own terms rather than in terms of its function in the context of the world (for in that case the world would be the frame of reference). Dropping any concern for how the body’s beauty, agility, or strength fits into the world, the meditator simply stays with the direct experience of its breathing, its movements, its postures, its elementary properties, and its inevitable decay.”

The second interpretation, establishment of mindfulness, offers three stages for establishing each frame of reference.  The three stages are used in the process of establishing any one of the four frames of reference that is chosen by the meditator.

The first stage is the establishment of concentration on one of the frames of reference, where the meditator is ardent, alert, and mindful. This is a preparation stage.

” ‘Ardent’ refers to the effort put into the practice, trying to abandon unskillful states of mind and develop skillful ones in their stead, all the while trying to discern the difference between the two. ‘Alert’ means being clearly aware of what is happening in the present. ‘Mindful’ … means being able to keep the frame of reference continually in mind. As these qualities work together, they bring the mind to a solid state of concentration.”

The second stage refers to the focus on the phenomena of origination and passing away. This means that the meditator focuses on the direct and/or indirect occurrences that relate to the individual’s chosen frame of reference, where the “indirect” occurrences are ones that occur in any of the other three frames of reference (i.e., if an individual is using the body as a frame of reference, the indirect events would be ones that occur in the feelings, mind, and/or mental qualities frames of reference).

“As this process leads to stronger and more refined states of concentration, it makes one sensitive to the fact that the grosser one’s participation in the process of origination and passing away in the mind, the grosser the level of stress that results.”

This stage aids the meditator in detaching the mind from the personal reality, to get in touch with the larger reality.

Going through the process of establishing the second stage leads to the third and final stage of the satipatthana practice: the meditator’s mindfulness of the chosen frame of reference (body, feelings, mind, mental quality) “…is maintained [simply] to the extent of knowledge & recollection. And he remains independent, unsustained by (not clinging to) anything in the world.” This is the point of simplicity and pureness of the meditator’s mindset, where they have “swept out” the mind clutter that is often the source of stress, anxiety, and other undesired feelings. Thus, the individual has a clear mind, where future tasks and/or responsibilities are met with better focus and concentration, and the individual’s level of awareness and mindfulness have increased. By focusing on one part of the self, or one area of stress, all the other indirect events are cleared away, so as not to clutter the focus on the specified area.  Examples that can be meditative, but are not defined as such, would be drawing, or even coloring in a coloring book. Although these may seem like a waste of time or energy when suggested, they are examples of focusing the mind on one frame of reference, where all other thoughts, worries, stressors, and so on, are pushed away because the focus is on the precision of the drawing, or on coloring inside the lines.

Meditation

The previous practice, along with the general use of the term “meditation,” instills a sense of spirituality and extreme forms of sacrifice in the everyday person’s mind. However, it is truly a flexible form of stress management, preparing one’s mind for the day, a presentation, or a stressful event. Meditation can even be a great practice to incorporate to energize prior to a workout, or to cool down from one. Meditation, historically, began as a religious practice used in many Indian religions to detach the mind from the physical body in order to become closer to enlightenment. Today meditation is practiced in many wellness based therapies and exercises, and has grown more culturally mainstream alongside yoga’s growth.

Stress does not have to be an accepted component in one’s daily life.  In fact, stress can easily create health risks and make an individual vulnerable to mental and physical breakdowns, especially if the stress is chronic. Meditation aids in clearing the mind so that stress and worry can be decreased, and the beauty of life can be enjoyed.

Meditation does take practice, so it’s good to begin with a five to ten minute meditation. You may sit or lie down in a comfortable position, and without music or background noise. Try to let all muscles relax; count your breaths and possibly meditate on a simple mantra. It is important to recognize any thoughts that may come into the mind, but try not to dwell on them—acknowledge the thoughts, and then let them go, as if you were sweeping them away from the mind.  Remind yourself that this meditation time in silence is your time, and that it is benefitting your health and mindset.

“The practical effort to focus completely on our breathing takes our minds away from the “mind clutter” that constantly tries to invade our mind and eliminate feelings that will lead to a time of calm. With repeated effort the goal of clearing your mind – to think of nothing, does occur and the process of meditation takes on its own energy. The result is, and I guarantee this, peace, serenity, calmness, eventually opening yourself to new insights.”

Walking Meditation

This form of meditation is ideal for beginning a meditation practice, or for times when anxiety and worry are causing a lack of focus or concentration. All meditation should be done where you can be alone with yourself, your breath, and your thoughts. To begin, it is best to find a time of day and place in which you will be able to be with your thoughts and breath without being fully distracted. As a side note, if you desire music to accompany you, make sure it is instrumental music–it is preferable to not have stimulating music.

When beginning the walking meditation, focus on the nature around you; the temperature and weather against your skin; the smells and sounds around you. Next begin to focus on how your feet feel on the ground; your arms’ natural sway when you walk; the muscles and joints in your legs and hips. Once you feel conscious of your body, begin to match the pace of your inhales and exhales with the pace of your walking.  For example, inhale for four steps, and exhale for four steps. This concentration on the breath being in synch with your body movement allows for a focus that is not distracted by worries, stressors, tension, and so on. This type of meditation can be paralleled to that of yoga, where an individual breathes through the poses in synchronicity During the walking meditation, it would be easy to utilize the body frame of reference or the feelings frame of reference as discussed above. When moving the body, the frame of reference most directly related would be the body, where the other three frames would be indirect. This frame of reference will also aid in alleviating any soreness or stiffness from previous workouts. Furthermore, it can be used to warm-up the body and focus the mind on the body for a workout.

To find guided meditation, YouTube offers many 8-12 minute ones, just type in “Guided Meditation” in their search bar (shop around, some tend to be a little eccentric, while others are more practical). Here’s one we like:

It may be easier to begin a meditation routine with the assistance of an audio-guided meditation, which keeps you even more focused on the practice.  In our current state of society and humanity, it is imperative to take care of yourself and your mind first, so that the simple pleasures of life will not pass you by. It is easy to get caught up in work, social activities, and obligations; however, the efficiency and mindfulness that you put into each area of your life will only increase if your self and mind are clear and open.

…

_______________________________________________________________

About Author

Samantha Kolkey is an advocate of meditation and yoga, and is a research assistant for Mindful Muscle (). She has a double major in psychology and women’s studies at the University of Michigan. Sam plans to start a holistic therapy practice that will offer meditation, yoga, nutrition, massage, in addition to talk therapy.

_______________________________________________________________

References

Maha-satipatthana Sutta: Great Discourse on the Four Frames of Reference/Foundations of Mindfulness (DN 22) [Thanissaro] 2000. See also Satipatthana Sutta (MN 10)

www.learningmeditation.com

_______________________________________________________________