I’m currently re-reading “The Seven Habits of Highly Effective Bodhisattvas.” No, wait, it’s “The Seven Habits of Highly Effective People” by Stephen Covey. But this time, I’m reading it as Bodhisattvas, and it works great that way!
Covey says that a habit is formed by the intersection of knowledge, skill, and desire. As I was listening to this section (okay, I’m actually listening to it on audiobook rather than reading it), I wondered how to apply it to meditation. This is what I came up with.
So what is meditation, anyway? Here’s a great answer from buddhanet.net: “Meditation is a conscious effort to change how the mind works. The Pali word for meditation is 'bhavana' which means 'to make grow' or 'to develop'.”
In Zen, we sit without a goal. If we have a goal, we set ourselves up for disappointment, and then, suffering. But if we could have a purpose without getting attached to the outcome, it would be to pay attention to our mind moment-to-moment.
As for the “why” of it, you probably already have some good ideas on this question or you wouldn’t be reading this. Just yesterday, a new study came out showing that meditation can alleviate post-traumatic stress disorder in active-duty military members. (Read more about that here.)
It’s long been known that meditation helps us to slow down, relax, and be calmer. Scientists have confirmed that meditation changes the physical structure of the brain, leading to greater happiness:
“As we showed in ‘Super Genes,’ actually meditation changes your gene expression so within one week of meditation you see a 40 percent increase in the enzyme called telomerase, which is an anti-aging enzyme," said [Deepak] Chopra, who co-authored the book "Super Genes" with Dr. Rudolph Tanzi. (Read the story here.)
Sometimes it seems that there are as many ways to meditate as there are people on earth! Here’s a simple one, called “Mindfulness of Breathing.”
Pay attention to your breath. Notice where you feel it moving in your body: your nose, upper lip, throat, chest, stomach – there’s no one answer here; it’s where you feel it. Once you’ve felt it, just keep paying attention. That’s it. When you’re breathing in, be aware that you’re breathing in. When you’re breathing out, be aware that you’re breathing out. When you pause after you inhale or exhale, be aware that you’re pausing.
Simple, right? Certainly. Easy? Well, we call it practice for a reason.
Here are some more tips to keep your thinking mind occupied with your breath. You can count your breaths. Start over when you reach 10, or when you catch yourself thinking. You can recite a mantra silently to yourself as you breathe. Breathing in, ask “What is this?” Breathing out, answer “Don’t know.”
When thoughts come, and they will, gently release them and return your attention to your breath. You might think the word “thinking” to yourself, labeling the thoughts as you let them go. Don’t go into any more detail, like labeling the type of thought, or you’re just indulging in more thinking!
Desire, for me, comes down to motivation. Here are four things that motivate the hell out of me. See if one or more of them works for you.
This Precious Human Existence
The Impermanence of Life
The Defects of Samsara
The Principle of Cause and Effect
The Meditation Habit
So get busy. It’s no accident that Lent is 40 days long. That’s how long it takes to form a new habit. (Sorry, one month doesn’t cut it for many people. Plan on 40 days.) In the beginning, you may need to experiment with what time of day to sit, where to sit, and for how long. The answer is whatever you’ll stick with. But do stick with it for 40 days.
Meditation has changed my life for the better, as well as the lives of billions all over the world and for thousands of years. If, after 40 days of sincere practice, you’re not completely satisfied, your suffering will be cheerfully refunded!