"We are always using the mind, and it is always right with us, but we do not know it well." The Dalai Lama
Mindfulness/Vipassana Meditation
Doctor Jon Kabat-Zinn teaches mindfulness meditation to his medical patients. He writes: "Mindfulness means paying attention in a particular way, on purpose, in the present moment, and non-judgementally. It is the direct opposite of taking life for granted." Kabat-Zinn has recorded his meditation instruction on tape, and his techniques are used in many different situations.
Kabat-Zinn writes: "I like to think of mindfulness simply as the art of conscous living. You don't have to be a Buddhist or a yogi to practice it. In fact, the most important point is just to be yourself and not try to become anything that you are not already."
The Dalai Lama writes: "You exercise mindfulness by putting your mind back on its object of meditation every time it falters, which it will often do. Initially it takes great exertion but eventually, you will spontaneously stay without effort."
Pema Chodron adds: "The mindfulness meditation technique cultivates precision, gentleness and the ability to let go - qualities that are already within us. Coming back to your breath brings out precision. Just the fact that you come back sharpens your mind. As the object of meditation, the breath brings a sense of softness and gentleness, like a warm, gentle breeze. The fact that there is no goal other than being with your breath also adds to the gentleness. As a result of the precision and gentleness, we naturally start to let go. You don't repress the thoughts and emotions that come up during meditation, you just let go of them. Once you get the hang of this, its extremely powerful that you could be completely obsessed with hope or fear in one moment, then realize what you've been doing (without criticizing yourself) and just let go."
The Vietnamese Buddhist teacher Thich Nhat Hanh teaches mindfulness meditations using your breath as the object of concentration. His book offers 30 specific exercises for developing mindfulness. He writes: "Breath is the bridge that connects life to consciousness, which unites your body to your thoughts. Whenever your mind becomes scattered, use your breath as the means to take hold again. In a Buddhist monastery, where people are practicing the mindfulness of doing laundry, washing dishes, eating, walking and so forth, everybody learns to use breath as a tool for restoring mindfulness."
Books Available from Amazon
Wherever You Go, There You Are: Mindfulness Meditation in Everyday Life, by Jon Kabat-Zinn ($11). Dr. Kabat-Zinn has taught this Buddhist meditation to thousands of patients in his Stress Reduction Program at the University of Massachusetts Medical Center. The book blends stories, anecdotes, poems, images, and scientific observations with easily followed meditation instructions.
Mindfulness Meditation, by Jon Kabat-Zinn on CD ($14) or on cassette ($14) examines the barriers to being fully present in the moment and explains how to use our breath to cultivate mindfulness. He also guides the listener through a number of mindfulness meditations.
How to Practice: The Way to a Meaningful Life, by the Dalai Lama ($20) A practical explanation of Buddhism and Buddhist meditation techniques that includes instructions for several practices.
The Wisdom of No Escape And The Path of Loving Kindness, by Pema Chodron, ($10) and the same book in a pocket edition: Awakening Loving-Kindness, ($7). This book is a series of talks by the American Buddhist nun who is among the most popular modern meditation teachers.
The Miracle of Mindfulness, by Thich Nhat Hanh ($11) and on cassette ($18) one of the most popular books from this very popular teacher, filled with practical instructions for meditation practice.
Links
The Omega Institute has retreat centers and meditation programs taught by many of the leading meditation masters of our day, including Jon Kabat-Zinn, Rabbi David Cooper, and others. Information, including teacher biographies and teaching schedules, is at www.eomega.org.
The Tibetan Government in Exile maintains information about the Dalai Lama at their site:
www.tibet.com Thich Nhat Hanh founded a practice center called
Plum Village. Their site has information about him and his teaching schedule. Pema Chodron’s biography and teaching schedule is on her website: www.gampoabbey.org And there is also information about Pema through the Shambhala organization: www.shambhala.org
The Insight Meditation Society, founded by Sharon Salzberg and others, offers training in Loving Kindness and Vipassana meditation techniques. Their site has links to other centers teaching these practices.
Many Vipassana meditation centers offer retreats and classes for beginners. Check with these two: the Spirit Rock Meditation Center www.spiritrock.org and the Insight Meditation Society www.dharma.org
The Shambhala organization offers both Buddhist and Shambhala meditation programs. Check the site www.shambhala.org.
