Mindfulness and Meditation
The practices of mindfulness and meditation are at the heart of SnowFlower Sangha. At our gatherings, we practice sitting or walking meditation and reflect on some aspect of the Dharma, which inevitably is a reflection on mindfulness.
Mindfulness is the ability to be aware and accepting of what is happening here and now, in your body, your feelings, your mind and the world. When we are mindful, we recognize our thoughts, emotions and beliefs, giving us the ability to respond instead of react. This practice helps us live more fully in the present moment, the only moment we have to be alive, to make decisions, to grow, to heal and to be there for the people we love.
Thay wrote several Gathas to encourage mindfulness throughout the day.
While some people can be mindful without meditation, many need to meditate to train our brains to be more aware. Meditation is a way to train our brains to pay attention to what is happening now. We meditate to become more flexible and tolerant of what is happening in the present and be more alive. We learn to relate to life directly, so we can experience each moment, recognizing and understanding and so freeing ourselves from our perceptions of what we think is happening. Meditation nurtures a calm center from which to move forward with wisdom and compassion for yourself, all beings and the world.
“If you are aware of what is going on, then you can see problems as they unfold, and you can help prevent many of them. How we deal with our daily lives is the most important question. How we deal with our feelings, our speaking, with ordinary things every day is just meditation.” Thich Nhat Hanh, “Being Peace”
Why meditate?
SnowFlower practitioners have many reasons to meditate:
“To let my swirl of thoughts settle, so I can see things clearly.”
“To get in touch with my true self.”
“To be able to live more fully in the present, which is where life occurs.”
This act of sitting or walking quietly allows us to wake up to our own lives, minimizing judgment and discovering that we can act with love and compassion. It is not meant as an escape from problems but to give us the strength and courage to address suffering in ourselves and the world. It allows us to avoid being swept up in busyness, hatred, greed or confusion and not hold on so tightly to beliefs and possessions that cause suffering.
“Meditation helps us plant seeds of joy, peace and understanding in ourselves and the world.” Thich Nhat Hanh
How to meditate
Just as there are 84,000 Dharma Doors in Buddhism, there are many ways to meditate. The best way is the one you will do that will help you calm your swirling thoughts so you can see clearly.
Sitting Meditation
Breath: Sitting meditation is often thought of as breath meditation, where participants simply note the breath, in and out, allowing our bodies to relax. By following the breath, we connect to being alive right now. The breath grounds us and is a refuge when we are being swept away by thoughts and feelings.
Thay wrote several Gathas to help focus attention on the breath.
Breathing in, I know I am breathing in. (In)
Breathing out, I know I am breathing out. (Out)
Breathing in, I feel my breath becoming deep. (Deep)
Breathing out, I feel my breath becoming slow. (Slow)
Breathing in, I calm my body and my mind. (Calm)
Breathing out, my body and my mind are at ease. (Ease)
Breathing in, I smile. (Smile)
Breathing out, I release all tension in my body and mind. (Release)
Breathing in, I dwell in the present moment. (Present Moment)
Breathing out, I know this is a wonderful moment. (Wonderful Moment)
Breathing in, I know I am breathing in. (In)
Breathing out, I know I am breathing out. (Out)
Breathing in, I see myself as a flower. (Flower)
Breathing out, I feel fresh. (Fresh)
Breathing in, I see myself as a mountain. (Mountain)
Breathing out, I feel solid. (Solid)
Breathing in, I see myself as still water. (Water)
Breathing out, I reflect things as they are. (Reflecting)
Breathing in, I see myself as space. (Space)
Breathing out, I feel free. (Free)
Body Scan: To be mindful, we need to be aware. One way to train yourself to be more aware is a body scan. This is an effective method for developing both concentration and flexibility of attention simultaneously. Another benefit of the body scan is to learn to let go.
Loving Kindness: Metta (the Sanskrit term for loving kindness) meditation can help us develop a selfless love by by developing the quality of loving-acceptance.
We practice by bringing to mind different people or groups, beginning with ourselves, and we send them compassionate wishes by silently repeating different phrases. Traditionally, the phrases come from the following four categories:
- Safe and protected
- Physically healthy
- Mentally happy
- Ease of well-being
Walking Meditation:
Sometimes sitting still for a body scan or breath meditation doesn’t work. Walking meditation takes our practice off the cushion and into the world. The focus is on lifting, moving, and placing your feet. Thay wrote this Gatha to help you focus your attention.
I have arrived,
I am home
In the here,
In the now.
I am solid,
I am free.
In the ultimate
I dwell.
Learn more: Plum Village, the community Thay founded, offers descriptions of how to meditate on its website.