Introduction to Buddhism
The Problem
The central problem of human life is the problem of human suffering, unhappiness, stress, pain and death. In other words, life never seems to be the way we want, we never seem to be able to find true peace, happiness and contentment. The Buddha called this problem DUKKHA. The teachings of the Buddha provide a practical solution to this human problem.
The Cause
Normally we think that our unhappiness or difficulties are caused by circumstances or events in the outside world. However, if we think so we can never be free from unhappiness because we can't control the outside world. The Buddha taught that the cause of all our unhappiness and our negative feelings is our emotional reactions (tanha) to circumstances, not the circumstances themselves.
The Solution
The solution is to become free of the self-centered emotional disturbances that arise in the mind in the form of lust & greed (Lobha), anger & hatred (Dhosa), and the delusion of "self" (Moha). We practice to stop emotionally reacting to the world outside and instead learn to calmly respond to our circumstances. This solution - the Noble Eightfold Path - comes in the form of an 8-step process. The last three steps involve the practice of Meditation.
The Noble Eight Fold Path is –
- 1. Right Understanding
- 2. Right Intention
- 3. Right Speech
- 4. Right Action
- 5. Right Lifestyle
- 6. Right Effort
- 7. Right Mindfulness
- 8. Right Concentration
Meditation Instructions
- 1. Right Understanding
- 2. Right Intention
- 3. Right Speech
- 4. Right Action
- 5. Right Lifestyle
- 6. Right Effort
- 7. Right Mindfulness
- 8. Right Concentration
Posture
- • Sitting cross-legged is best
- • Right palm on the left palm
- • Back and neck straight
- • Chin up and eyes closed
- • If this posture is uncomfortable a kneeling posture using a bench or a stack of cushions can be used
- • If sitting on the floor is difficult a chair can be used
Metta Meditation (Level 1: Reflective Meditation)
Universal friendliness (Metta) is a selfless longing for the weal and welfare of all beings. It is not a love for one individual or even love for members of one's family. It is not even patriotism or love for all humanity. It is a longing for the welfare of all beings without exception, even including animals, and even unknown beings in other worlds. It also includes our environment.
Breathing Meditation (Level 2: Tranquility Meditation)
After the mind has been calmed using metta meditation you can proceed to practice breath meditation. This is the method of maintaining and developing the tranquility so far attained. This is not an exercise in concentration but one of relaxation of body and calming the mind. When the body is relaxed and the mind is calmed down, attention automatically goes to the breathing. We watch the breathing to find out the extent to which we are agitated or calm.
Walking Meditation
When you experience discomfort in the sitting posture and need a break you can practice walking meditation.
Method - 01
- 1. Stand correctly in front of your walking path.
- 2. Eyes fixed 6 feet away from your place.
- 3. Do not look here and there, and chin up.
- 4. Fold your arms near your belly.
- 5. Pay your attention towards the feet.
- 6. Start walking saying left, right silently.
- 7. Stop walking after reaching the end and turn right. Turn 180°.
- 8. Do not bend your neck and back.
- 9. Start walking to starting point saying left, right.
- 10. If your mind start wandering, please stop walking and take a long breath and hold it for 30 seconds and exhale.
- 11. You can do this breathing exercise about 5 times.
- 12. Then fix your eyes about 6 feet away from your place and pay attention to your feet again.
- 13. Start the walking again while saying left, right silently.
- 14. Stop when you reach the end of your walking path and turn around and continue for 10 - 20 min.
- 15. Do not pay your attention to sounds and try not to let the mind Wonder.
Method - 02
Alternatively, if the mind is quiet calm, you can lift your leg as you breathe in and put your leg down as you breathe out. This way your breathing and walking are in synch and you can try to keep the mind silent and calm.
Insight Meditation (Level 3: Satipatthana - Introspection or Mindfulness)
Systematic Introspection (Satipatthana) is the beginning of the third level of meditation. It is only a continuation of the second level of meditation. It cannot be practiced properly without completing the first and second stages of meditation and therefore generally not possible to practice during short meditation retreats. In other words, these three stages of meditation gradually flow from one to the other, because they are three parts of the same Noble Eightfold Way. They are not separate.
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