Life Enhancing and Transformational Encounters (Part II)

In today’s post I’d like to talk about what I consider one of the most reliable
transformational practices of all...meditation. It’s an easy topic to discuss
because it's something I’ve been passionate about for many years (...lives?).
What is meditation? I’ll share this acronym that came up recently...

MEDITATION =
Mindful
Energetic
Devoted
Investigation of
Truth
Aligned with a
Tranquil and
Intuitive
Observation of
Now

I’ve experimented with many different meditation methods over the years. What
I’ve realized is that it is not so important what the meditation object or
method is...what is more important is the attitude with which one approaches
meditation. Is the attitude one of wanting to achieve something? Wanting to get
somewhere? Is one hoping to realize some idealized state? Or is the attitude one
of relaxed watchfulness, witnessing without expectations...not even the desire
to become relaxed and watchful! Attitude is key. It makes all the difference in
meditation.

My favorite three point summary of meditation is this...

1) Be still ........ 2) Be at ease ........ 3) Be attentive

(In some meditation methods “Be still”, may be replaced by “Be movement”)

1) Be still - How to keep still while meditating? Regular physical exercise esp.
yoga helps. An attitude of contentment goes a long way. The spiritual practices
of generosity and morality (Dana and Sila) help release the burdens of selfish
grasping, guilt and shame. This promotes rested and centered feelings within,
which support stillness.

2) Be at ease - Deep relaxation, and breathing exercises such as pranayama are
helpful. Chanting calms the nerves and creates conducive atmosphere. Attitudes
of acceptance, love, letting-go of concerns and a sense of surrender go a long
way. The spiritual practice of concentration (Samadhi) brings a profound sense
of ease of body and mind.

3) Be attentive – Gently returning to awareness each time the mind scatters.
Refining attention by applying it to wholesome/skillful objects. It is also
helpful to select a meditation object/method that is suited to the current state
of the body and mind. The spiritual practice of wisdom (Pragnya) is all about
“appropriate attention”.

So now I’d like to share some of my favorite meditation and contemplation
methods ...

Meditation and Contemplation

A) Theravada Tradition

Vipassana Meditation (as taught by Sri SN Goenka) – this was the first
meditation method that I learnt indepth. It is a secular, rational,
straightforward, breath-taking, sensation-al and love-ly path to happiness! It
is very admirable how this tradition has avoided the pitfalls of propaganda and
commercialization and has spread the priceless Dharma without charging money for
their residential meditation courses (it all runs by voluntary donations and
service). I will be forever grateful to S.N. Goenkaji, his assistants and the
Vipassana organization for the Gift of Dharma.
http://www.dhamma.org

Anapanasati (as taught by Ven Ajahn Brahm) – Ajahn Brahm is one of the most
dynamic meditation teachers of our time. His teachings are a delightful blend of
traditional and modern idioms along with a healthy dose of humor. He has a
unique approach to meditation, which even experienced meditators find
refreshing. He teaches how to develop deep states of meditative absorption
(Jhanas) as a basis for true insight (vipassana). His teachings and Dharma talks
can be found at ...
http://www.bswa.org

Brahmaviharas – The four Brahmaviharas (love ; compassion ; appreciation;
equanimity) are the highest, most positive and divine emotions one can
experience. They are called the boundless states because they are not bound or
limited to only certain people, circumstances or things...they suffuse and
permeate equally everyone and everything. All of us have access to these sublime
abidings or emotions, infact they are our natural state. Meditating on the
brahmaviharas is like taking a vacation in heaven. And who knows, if you hang
around there long enough, you may even be eligible for a ‘green card’!
Suggestions on developing the first brahmavihara can be found from Buddhanet...
http://www.buddhanet.net/metta_b.htm

Luangpor Teean's Dynamic Meditation – I learnt this unusual meditation technique
when I first went to Thailand. It is based on the principle that the most
straightforward and robust way to “live in the present moment” is to be aware of
our body. The body is always in the present moment! This method involves
rhythmic hand movements done with open eyes to cultivate body awareness. It
usually starts working its wakeful magic even if done for a short time daily. It
is an effective means to be naturally aware and undistracted through the day,
since most people tend to be moving about much of the time! This remarkable (and
decidedly queer) method has been one my favorites over the years (moving my
hands also keeps me awake). There are free books and instructions at...
http://www.mahasati.org

Four Protective Meditations – This set of four meditations/contemplations is
said to protect one from all inner and outer dangers. They are 1. Recollection
of the Buddha (to arouse joyous faith and confidence in the qualities of the
fully enlightened ones), 2. Contemplating the non-beautiful aspects of the body
(to counter conceit, attachment and lust); 3. Loving-kindness Meditation (to
heal dislikes, anger, aversion and conflict); 4. Mindfulness of death (to arouse
a sense of spiritual urgency and cut through complacency)
http://www.arrowriver.ca/dhamma/protmed.html

Elements/Aggregates/Sense spheres/Characteristics – The Buddha investigated
reality in diverse ways until he was completely free from ignorance. Four (of
the many) ways to do this is by way of (1) Elements – Experiencing the body and
the entire universe as simply earth, water, fire, air, space and consciousness
elements dancing around each other (2) Aggregates – realizing that what we call
“I” or “me” is only one of the following: body, feeling, memory, volition or
consciousness (3) Sense spheres – All our experiences are either sights, sounds,
smells, tastes, touches, or mind objects ...no more (4) Characteristics – All
the above are characterized by change/uncertainty; unsatisfactoriness; being
impersonal phenomena. This may all seem very technical and doctrinal...however
investigating reality in any of the above ways instantly cuts through clutter
and confusion. Teachings in the Buddha’s own words can be found from...
http://www.accesstoinsight.org

Skeleton – Meditating on (visualizing) ones own / others skeleton is a
surprisingly effective way to transcend the traumas of being a “personality” and
enter the enjoyable flow of being a “process” belonging to nature (or God, if
you prefer). Infact, meditating on any part of the body is capable of nourishing
the realization that what we take to be “my body” is just an assemblage of
organs and elements. It’s a misappropriation of public property...nothing
personal about it! ...and isn’t that such a relief...:)

Mindfulness in Plain English – This book by Bhante Gunaratana is one of the
worlds most loved and appreciated meditation manuals. You can find it at...
http://www.urbandharma.org/udharma4/mpe.html .


B) Mahayana and Vajrayana Tradition

Bodhicitta – The aspiration to “wake-up from delusion for the benefit of all
sentient beings”. Just one thought of Bodhicitta purifies all negative
tendencies and sows seeds of enlightenment. This is perhaps the highest
aspiration, and most wondrous practice of all.
http://www.meaningoflife.i12.com/bodhicitta.htm

Posture – The mind-body connection is an intimate one and physical posture
profoundly influences mind states. I have long admired the emphasis placed on
physical posture in the Zen tradition, not merely as an aid to meditation, but
as a metaphor of the final goal. “When you sit like a Buddha, you are a Buddha.”
http://www.intrex.net/chzg/posture.htm

Shikantaza – The practise of “Just sitting”. And if you ask for more
instructions than that you’ll get whacked with a zen stick! Means and ends merge
and duality is detonated by this no-nonsense practice of awake-ness.

Buddha Name Chanting – Chanting the Buddha’s name with faith and devotion. This
practice has all the benefits of serene surrender, buoyant bhakti, joyous japa
and mesmerizing mantra. It is born from faith, matures with mindfulness and
blossoms in wisdom. It has been praised and practiced by the great Buddhist
saints across time and traditions.

Tonglen – The essence of “Tonglen” practice (meaning “giving and receiving”) is
to 'Give all profit and gain to others, Take all loss and defeat on yourself.'
It is practiced by breathing in the pain and suffering of others (visualized as
breathing in hot black smoke) which goes right into our heart and destroys all
attachments. Then breathing out all our happiness, blessings and accumulated
good karma for the benefit of all beings (breathing out cool, brilliant white
light or healing rainbows). Another approach is to experience life from the
viewpoint of another being for deep empathy (this includes non-human beings!).
Often people ask... “isn’t this practice dangerous, what if it harms me?” It is
indeed dangerous...and will harass all ones self-cherishing ideas of “I”, “me”
and “mine”! It undermines the ego and makes one more selfless and responsive to
the pain of others.

Mandala – A mandala is a graphic representation of the universe. I’ve come up
with the following mandala practice: One fills the space (surrounding the body)
with vivid images of one’s greatest spiritual heros (mine happen to be from many
different traditions and religions!) and allows oneself to be suffused with
their blessings, their light, their virtues and their limitless acceptance and
compassion. One can repeat a prayer or aspiration (e.g. "May I be a channel of
your light in the world") Then one experiences these great beings in ones heart.
Eventually one feels oneself to be indistinguishable from these beings. Please
be careful though...this is really a supercharged practice, and it may wash away
the shame, guilt and fear that one may have cherished for years!



D) Indian Traditions

Self-Enquiry – Sri Ramana Maharishi’s teaching of ceaselessly investigating “Who
am I?” is the direct way to tackle the mother of all assumptions ....the sense
of "I". The Maharishi says...

“Pursue the enquiry ‘Who am I?’ relentlessly.
Analyse your entire personality.
Try to find out where the I-thought begins.
Go on with your meditations.
Keep turning your attention within.
One day the wheel of thought will slow down
and an intuition will mysteriously arise.
Follow that intuition, let your thinking stop,
and it will eventually lead you to the goal.”

However its rather challenging to actually sustain this very direct practice.
For starters (like myself) there is an excellent four-step process that helps
integrate this investigation into one’s daily life. If you want to learn it,
check out the “Files” section of the SoThere Yahoo!Group....there is a text
document called “Who am I?” which summaries this process.

Silence – Shhh! Yes....s i l e n c e ....this is real
meditation........Can’t do it? The teachings of HWL Poonjaji (also called
Papaji) may help:
“You are the unchangeable Awareness in which all activity takes place. Always
rest in peace. You are eternal Being, unbounded and undivided. Just keep Quiet.
All is well. Keep Quiet Here and Now. You are Happiness, you are Peace, you are
Freedom. Do not entertain any notions that you are in trouble. Be kind to
yourself. Open to your Heart and simply Be.”
A good book about Papaji’s teachings is "The Truth Is" published by Full Circle.

Surrender – Sri Ramakrishna Paramahamsa used to say that there are two
approaches to liberation. One is the way of the baby monkey... which involves
clinging on to mother monkey with all ones might in order to make it. The other
is the way of the kitten... which involves mewing cutely and allowing mother to
pick it up, lick it clean and protect it in everyway. Surrender is the way of
the kitten! (But I suspect most people are of the hybrid variety and may need to
develop and balance both approaches...baby kit-keys!?) So with surrender the way
of living, breathing and meditating is to perpetually cherish the attitude “Let
Thy Will Be Done, Not Mine” (“Thy” = Buddha; Dharma; God; Wife etc. according to
your beliefs)

Integral Yoga - I have great respect, appreciation and love for the Integral
Yoga teachings of Sri Aurobindo and The Mother and the Kriya Yoga of Babaji
Nagaraj. Their comprehensive teachings address all dimensions of
being...physical, vital, mental, intellectual, spiritual and aim at
transformation of human life into divinity.


E) Modern teachings and innovations

Edgar Cayce – One of the foremost psychics of recent times, Edgar Cayce’s life
and works are truly fascinating. Someone who has never meditated before (and
even those who have) may benefit from the (free) meditation booklet and audios
from the Edgar Cayce website...
http://edgarcayce.org/Meditation/welcome.html

Big Mind – Roshi Dennis Genpo Merzel is a prominent Zen master (in the USA) who
has been teaching meditation for decades. Unfortunately he found that very few
of his students “got it!” Quite by chance, he discovered a remarkable new way to
help people access non-dual awareness. The basic process is described at the
website http://www.bigmind.org.
I read it and got a good first taste. I believe this process has far reaching
potential. For online media of a Big Mind workshop, try...
http://in.integralinstitute.org/live/view_bigmind.aspx

Meditation is Easy – This is a nice meditation website with useful techniques
and resources....
http://www.meditationiseasy.com

Meeting your Higher Self – In this process you visualize yourself going to a
room, meeting your future self (an idealized version of yourself), and having a
conversation with him/her. You can exchange jokes (he/she probably already knows
all of yours), ask questions, seek guidance, get feedback...have a nice time
together! Your higher self / conscience/ intuition will speak through this
‘future self’ and guide you. If you like you can also exchange ‘future self’
with some role model or admired person...you can experiment. This process may
help you move beyond inhibitions and conditioning to discover the person you
were meant to be.
http://www.stevepavlina.com/blog/2005/08/my-favorite-meditation/

Power of Ten – This is an exercise which involves visualizing moving out and
above the body by successive distances raised to the power of ten (e.g...room,
house, neighbourhood, town, state, country...etc...upto galaxy, universe ...and
beyond) then returning to the body and taking a similar inward journey,
visualizing the body’s inner universe in successively smaller parts raised to
power minus ten (eg. organs, tissues, cells, ...etc...upto subatomic particles
and beyond). This is one of my favourite visualization exercises because it puts
my normal world-view in macro and micro perspective. Some teachers recommend a
similar visualization using the time dimension...going from earliest memory in
this life (or past lives if you can!) to present moment in one or two year
intervals and then visualizing going forward in time upto the time of one’s
death (or beyond). Doing these space-time visualizations makes the mind
expansive and makes life’s problems appear rather insignificant and manageable.
Its a useful prelude to deeper meditation.

Neurofeedback – Is this the future of meditation? I can’t say, but it is clear
that the rapidly growing field of neuro-technology has some interesting things
to offer the world. (This is something I haven’t personally experimented with,
so I only offer it for your knowledge and consideration.) Neurofeedback uses
technology to help people “zone in” to meditative brain wave frequencies with
the help of feedback through sounds, or by the use of light and sound devices
which influence brainwaves. The website http://www.realization.org has links to
Neurotech and Neuroscience resources, including links to a (free) brainwave
generating software. There is also an article by an author who struggled with
various traditional meditation methods for two decades and finally tasted
success using neurofeedback.

Creative /Intuitive Meditation – Meditation is a skillful means to an end. The
end is always the same....being truly happy/peaceful/free. When one starts
meditating it is very helpful to follow a tried and tested meditation method
/system/tradition. Particularly helpful is guidance from a teacher or spiritual
friend. However once you start to get the knack of it, you can increasingly
trust your intuition and be creative. Like Ven. Ajahn Chah says, “There comes a
point when the heart tells itself what to do.” I’ve discovered several novel
approaches to meditation which have worked beautifully for me...which no one
taught me before. Being creative (in a wise way) prevents one from falling into
a rut and makes meditation a fascinating voyage of discovery and adventure in
the present moment.

This post is getting really lo-ong...you can see how passionate I am about this
subject!

Let me now wind up by briefly mentioning that there is now lots of leading edge
research showing the irrefutable link between meditation and health/ spontaneous
healing/ work effectiveness/ leadership/stress relief/ ESP and intuition
/positive changes in brain structure/ crime levels in the city where many of
people meditate/ etc. etc. But the most important benefit of all is that one
acquires the art of living and dying with peace and happiness!
(Search “meditation” at...
http://www.noetic.org/publications/library.cfm
for detailed studies on the effects of meditation).

Do you remember the “three-point summary of meditation” I shared earlier? (If
not, don’t worry, meditation also improves memory...only if you can remember to
meditate, that is!) There is actually a crucial fourth point to remember if you
r-e-a-l-l-y want to get the most out of meditation.....and its this :

1)Be still... 2)Be at ease... 3)Be attentive...4)BE PERSISTENT !

Its like the saying goes "The heights by great men reached and kept, were not
attained by sudden flight, but they while their companions slept, were toiling
upwards through the night." In the end those who persist are bound to be
successful.

So these are some of the choice nuggets I have to share about meditation...the
most life enhancing and transformative practice I know. Zen Master Hsu Yun used
to say, “If you want to be happy for an hour, have a nice meal; if you want to
be happy for a year, get married; if you want to be happy for a lifetime, take
up gardening; if you want to be happy forever...then practice meditation.”

May all of you make the best use of this precious human life (since animals
can’t meditate and divine beings, we’re told, are preoccupied with their
pleasures!)...may you always grow in peace, contentment and kindness...may
meditation help you realize your highest potentials...may you be a channel of
blessings to many many beings!! Sadhu, Sadhu Sadhu! (may it be so)

I offer the present work with gratitude at the feet of all the enlightened ones,
my teachers, parents and fellow way-farers.

With love and light,

Ven. Nyanasanti

PS: If any of you would like to share your own list of life enhancing /
transformational practices with others on this group, you may send the message
directly to sothere@yahoogroups.com

PPS: In the spirit of disclaimers....I offer you the two laws that apply to all
meditation systems/ gurus/ religions/ or philosophies (from Zen Without Zen
Masters) :

First, just because it works for you, doesn't mean that it works for anybody
else.

Second, just because you think that it's working for you, doesn't mean that it
even works for you!