MEDITATION
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MEDITATION
Take a Radical Challenge
How do we transform the mind and open up to our natural human potential for awareness (mindfulness) and kindness (mettā). Buddhist meditation practices are techniques that encourage and develop concentration, clarity, emotional positivity, and a calm seeing of the true nature of things. And we find that we can respond better to the needs of the world and those around us by becoming a bigger person. We can train ourselves in becoming wiser, more courageous, creative, empathetic and committed.
In the Triratna Buddhist Community, we teach two main meditations, one focusing on mindfulness and one cultivating loving-kindness: the Mindfulness of Breathing and the Metta Bhavana.
The Mindfulness of Breathing
Developing Awareness
Mindfulness is a deeply human quality of unlimited potential, which can bring meaning and happiness to our lives. 2,500 years ago, the Buddha described mindfulness as 'clear and radiant' and as 'stillness, simplicity and contentment'. Yet we do not need to be Buddhist nor interested in Buddhism to benefit from mindfulness.
Mindfulness practices can help us to develop awareness: serene, alert, focused states of mind, in which we can get beyond the usual chatter in our heads and start to listen to our deeper inspiration and wisdom.
In addition to exploring how to bring mindfulness into our everyday actions, we teach the Mindfulness of Breathing meditation practice. This is a simple, effective and traditional meditation in which we focus on the natural experience of breathing, in a way that is both directed and relaxed and which unfolds through a series of structured stages.
The Metta Bhavana
Developing Loving Kindness
Mettā or loving kindness is a way to develop positivity and warmth, to leave behind harmful emotions, and to connect with other people at a deeper level. The Buddha described this as liberating, and called it 'freedom of heart'.
Practising mettā can, over time, bring ease, relaxation and delight into our lives, and transform our relationships. Our experiences of ourselves and other people can change for the good in ways we could not have imagined.
The central meditation associated with kindness is the Mettā Bhavana, which means 'the development of loving kindness.' In a series of structured stages, we begin with cultivating kindness towards ourselves (which is deeply important but doesn't always feel easy!) Then we extend empathy and well-wishing towards a range of individuals, broadening out to include all living beings.
Just Sitting
Creating space for awareness
After establishing a practice of structured meditations, we may wish to balance this with the ‘non-practice’ of ‘Just Sitting,' Just sitting means exactly that: the practice entails just sitting there, present to whatever arises in experience. This is easier said than done, and in general, a structured practice is the best place to start.
We may 'just sit' for a few minutes after another meditation practice to observe and absorb the effects of the meditation. Or, we may engage with it as a practice in its own right, where we pay relaxed attention to the processes of awareness.
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