The Tibetan term for meditation is gom, which connotes the development of a constant
familiarity with a particular practice or object. The original term meant "culture"
or "development," i.e., "mental culture or "mental development."
The process of "familiarization" is key because the enhancement or development of
mind follows with the growth of familiarity with the chosen object. Consequently,
it is only through constant application of the meditative techniques and training
of the mind that one can expect to attain inner transformation or discipline within
the mind. In the Tibetan tradition there are, generally speaking, two principal
types of meditation. One employs a certain degree of analysis and reasoning,
and is known as contemplative or analytical meditation. The other is more
absorptive and focusing, and is called single-pointed or placement meditation.
BENEFIT OF MEDITATION
Meditation strives to produce a state of perfect mental health, equilibrium and tranquility.
Its aim is twofold. It aims at cleansing the mind of impurities and disturbances, such as
lustful desire, hatred, ill-will, indolence, worries, restlessness and skeptical doubts.
Also, it aims at cultivating such positive qualities as concentration, awareness, intelligence,
will, energy, analytical clarity, confidence, joy and tranquility.
The purpose or benefit is to help one overcome inner problems caused by one's negative
emotions and help to bring inner peace. Because our mental problems are due to the mind
itself, we can never find a cure in the physical world and must work to change ourselves.
The ultimate goal of meditation is to go beyond the experiences of the ordinary material
world and to destroy our fundamental mental confusion which arises from our inability to
see things as they truly exist, as they really are.
In the end, meditation leads to the attainment of highest wisdom which sees the nature
of things as they are, realizes the Ultimate Truth, and achieves enlightenment.
BREATHING MEDITATION
Breathing meditation is regarded as one of the simpler forms of meditation. Although it is
regarded as such, and it serves as a foundation for more advanced meditation practices,
it is still extremely powerful.
Assume a comfortable sitting position on a cushion on the floor or in a straight-backed chair.
If you choose the floor and can sit in the vajra position (full-lotus posture), this is best.
It is not mandatory, though. It is tremendously important, however, whether you are on the
floor or in a chair to keep your back perfectly straight. This allows free and proper energy
flow through the body channels.
Next, tip your head ever so slightly downward, close your eyes until almost shut, and place your
tongue at the roof of your mouth just behind the teeth (to reduce saliva flow). Your hands should
be placed in an upright position just below the navel with the right hand on top of the left hand.
The thumb tips should be just touching with the right thumb's tip resting on top of the left thumb tip.
Breathe normally and notice the flow of air as it enters and exits the nostrils. Pay single-pointed
attention to this sensation. This is called watching the breath. As thoughts enter your mind, let
them flow through (like clouds in the sky) without paying attention to them. Try to experience
a deep stillness and inner peace. If you lose concentration and follow a thought, bring yourself
back to the sensation of the breath entering and exiting your nostrils. This may have to be done
hundreds of times as you begin your meditation practice.
Many beginners find counting the breaths an additional technique for calming the mind and focusing
attention on the breath. As you breath in, silently count "breathing in one"; as you exhale, silently
count "breathing out one". Do this until you reach ten and then start from one again. If you lose count
because your mind is agitated and wandering, just start the count again at one. This may have to be
done hundreds of times, too, as you begin your practice. Do not get angry or frustrated with yourself.
This just goes to show you how "out of control" your mind really is!
In time, what was once a turbulent, storm-whipped ocean of a mind will become a calm, tranquil
reservoir of peace and compassion.
"Unless our minds are stable and calm,
no matter how comfortable our physical condition may be,
they will give us no pleasure.
Therefore, the key to a happy life,
now and in the future,
is to develop a happy mind."
-- His Holiness the 14th Dalai Lama
Your breathing mediation session should last between 5-10 minutes when you first start your meditation
practice. The time should be extended to 20 minutes or longer as your mind begins to stabilize.
You may want to proceed to more advanced meditation techniques as your mind comes under your control.
At the end of your meditation session, mentally dedicate the merits of your practice to the release of
all sentient beings from suffering. After the session has ended, try to maintain the calm, tranquil
feeling of the meditation session for as long as you can. This will help you lead a more stress-free,
spiritually productive and fulfilling life.
