Download Introduction to Meditation

Introduction to Meditation
Dr. Robert C L LAW
Buddhist Lodge of Laity ,
Jan 2008
What is NOT Meditation ?
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Not exactly relaxation
Not getting into a trance
Not blank mind
Not mystical
Not removal from reality
Not dangerous--- ( ie. if done properly)
Types of Meditation
• Hindu yoga -- relaxation of the mind
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extra-sensory perception?
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transcendental experience?
• Buddhist Meditation :
• The core of Buddhist practice
• To develop Wisdom/Insight ( panna, prajna)
• To attain Nirvana/Buddhahood.
Types of Buddhist Meditation (?)
• Samatha ( Concentration)----to
develop a tranquil yet focused mind,
sensation of a deep calm pervading the
body --- often beautiful , delightful and
cleansing.
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• Vipassana( Insight )--- To develop
Mindfulness
What is Mindfulness (Sati) ?
• A state of mind when thoughts and
feelings are being observed and let go
without judgment
• Not easy to describe and need to be
experienced
• Three level : What are you really doing.
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Seeing things as they really are
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True nature of all phenomena
Before you start
• Fix a time, most convenient, expecting least
disturbances
• Morning time ? Bed time ?
• Sit comfortably and comfortable clothes
• Finish all “mundane” tasks first .
• Do not drink alcohol
• In the beginning , try not to do it when you are all upset
or agitated.
Things to note in Meditation
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Do not expect anything
Do not strain
Dwell in equanimity
Accept and watch the arising and disappearing
of all thoughts without judgment
• Do not let any thought leads you to chase after it
• Always come back to the object of meditation
( e.g. your breath)
The Four Foundation of
Mindfulness
四念住
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Body 身
Feeling 受
Mind 心
Dharma ( Objects of the Mind) 法
Common problems
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Drowsiness
Emotional upset --- grieve, fear,etc
Too many things on your mind
Try too hard
No getting anywhere
Thoughts that won’t go away
Mindfulness in everyday life
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Walking
Eating
Waiting for bus , lift
Sitting in a bus , taxi.
Talking to people
Meditation technique
• Breathing
• Loving Kindness ( Metta)
• Visualisation of the Buddha
• References : Mindfulness in Plain English
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Anapanasati Sutta
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Satipathana Sutta
Let ‘s Practise !