There is science behind meditation. According to John Yates in his book, The Mind Illuminated, he states that meditation is a ‘first person science.’ He says our mind is the laboratory and the different meditation practices or techniques are the tools. He considers it a science because the results can be objectively verified through repeated tests and replication of results.
Although I’ve been practicing mindful meditation based on the teachings of Thich Nhat Hanh I realize I don’t have a full understanding of how the mind works and how to train it. In our meditation practices we focus on the breath and with patience I have been able to improve my concentration. But I must admit, over the past year I feel my meditation practice has become harder, my mind is beginning to wander more. After reading John Yates’ book I decided to apply his guidance to my current practice with the hopes of reaching a state of tranquility and equanimity.
What I also like about the path outlined in John Yates’ book is that it can be done in conjunction with your current meditation practice. If you already have a mediation practice you don’t have to stop and adapt to a new one, what is outlined in The Mind Illuminated is ‘how’ to meditate.
For those who are thinking about starting a mediation practice, but are unsure I would encourage you to try it. There are so many physical and energetic benefits to meditation.
Studies have shown that meditation can lower blood pressure, enhance concentration and help with sleep. Many people also find it helps with chronic pain, stress and anxiety, depression and many other disorders.
If you are brand new to meditation I would recommend you find a group to meditate with. It will help establish your practice and the teacher will be able to answer any questions you may have.
If you live in the Toronto area, you are welcome to join our mindful meditation classes based on the teaching of Thich Nhat Hanh:
Where: Toronto Buddhist Church (Sheppard Ave & Allen Rd)
When: Every Thursday from 7:00 pm – 9:00 pm
See my meditation page for more information on this class.
There is also a Sangha that meets on Saturday mornings at Roncesvalles United Church in Toronto and they meet from 9:30 am – 12:30 pm. They also practice mindful meditation based on the teaching of Thich Nhat Hanh. You can visit their website below for more information.
https://mindfulnesspracticecommunity.org
If you want to start your practice right away, here are some basic principles you can follow:
Posture
- Sit in a chair or meditation cushion on the floor – try to find a comfortable sitting position.
- Chair – sit with your feet flat on the floor and try not to lean back on the chair.
- Cushion – sit with your legs crossed with both sit bones on the floor or cushion.
- Sit with your back straight – a gentle lift through the chest helps keep your spine straight.
- Tuck your chin in slightly, just enough to get a comfortable position in your neck.
- Place your hands on your thighs or folded in your lap, find a position that allows your shoulders to relax.
- You can close your eyes or keep them slightly open, looking at the floor.
Relax
- Although you want to keep your back straight, try to relax or soften your body, allow your shoulders to come down and back creating space for your lungs.
Breath
- Breathe in and out through your nose. Breathing through your nose triggers the parasympathetic nervous system, helping you to rest and digest. If you have a hard time breathing through your nose (I know some people have allergies or other problems making nose breathing difficult) then try to breathe in through your nose and out through your mouth.
- This is a good time to set your intention. If you are new, your intention may be to just sit and meditate for a period of time, keeping your attention on your breath. Every time your mind wanders off your breath don’t get mad at yourself or feel discouraged, gently bring your awareness back to the breath.
- While you’re focusing on your breath you can bring your awareness to any sensations you feel as you breathe. Maybe you feel the air going in through your nostrils or notice your chest or belly rising on the inhale and falling on the exhale. Focusing on bodily sensations is a good way to cultivate concentration.
- You will notice your mind wandering, this is normal. Every time this happens just accept it, and gently bring yourself back to your breath.
- The more you practice this you will notice the number of times your mind wanders becomes less, and you will also catch your mind wandering sooner.
While you meditate breath normally in and out through your nose, find a natural rhythm to your breath. Over time you will notice your inhales get deeper and your exhales get longer.
I would recommend you find a regular time to meditate every day. Start with 10 minutes. I like to meditate in the morning, but sometimes I also meditate at night before I go to bed or I meditate in bed. Focusing on the breath helps me fall asleep.
What is important is that you develop a regular practice. I know even 10 minutes a day can be difficult to fit into your busy lifestyle, but try it for 30 days without exception, I hope you will see the benefits and will want to increase the length of time you sit and meditate.
Keep a journal and write down your experiences and how you feel not just during the meditation practice but also throughout the day. A journal can help identify insights that may not be apparent as you practice every day and these insights can help you deepen your practice.
Namaste