Meditation

Meditation and Intention

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It has been well documented that meditation improves mindfulness which is an increase in present moment awareness. We become more clearly conscious of the stimuli in our immediate environment. So, meditation helps us focus our attention on the sensations of the moment.

But does meditation improve our awareness of our own actions? People are frequently not aware of their own movements even after having been specifically trained to pay attention to them and people often initiate voluntary movements while their mind is wandering elsewhere. Can meditation training help to make us more in tune with our own movements and activities?

In today’s Research News article, “Do meditators have higher awareness of their intentions to act?”

https://www.facebook.com/ContemplativeStudiesCenter/photos/a.628903887133541.1073741828.627681673922429/1036583299698929/?type=1&theater

brain activity is monitored in association with voluntary movements. It is shown that meditators have a more consistent association between the activity of their brain signaling intention to act and awareness of that intention. This clever method demonstrates that meditators are more consciously in touch with their intentions and actions than non-meditators. In other words, the mindfulness produced by meditation extends to improving awareness of how we are interacting with our world.

It has been repeated shown that meditation can reshape the nervous system. It can result in increased size and connectivity of areas associated with on-task awareness and behavior while reducing the size and connectivity of areas responsible for off-task mind wandering. It appears that this reshaping of the brain extends to the monitoring of intentions and voluntary actions.

This is very powerful. We often engage in life without ever being aware of what we’re doing. Our minds are elsewhere, totally caught up in thoughts that are unassociated with what we’re currently doing. Meditation can help to overcome this and increase our real time awareness of our environment, thoughts, and actions. No wonder that meditation has such profound effects on virtually every aspect of people’s minds and bodies.

Meditation can help us to lead mindful lives. It can help us overcome our preoccupations with our past and future and make us more tuned into what is going on and what we’re doing in the present moment. It can help us break out of our sleep walking through existence and to lead lives in awareness and appreciation of the wonders of existence.

So, meditate and live your life with mindful intention.

CMCS

Effectiveness of Meditation, Yoga and Prayer

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People engage in contemplative practices for a variety of reasons, including increased mindfulness or spiritual development. But, regardless of the goal, it is not known what contemplative practice works the best to achieve the goal. In addition, it is not known what pattern of practice works the best with each type of practice.

These questions are investigated in today’s Research News article “Meditation has stronger relationships with mindfulness, kundalini, and mystical experiences than yoga or prayer.”

https://www.facebook.com/ContemplativeStudiesCenter/photos/a.628903887133541.1073741828.627681673922429/1022155664475026/?type=1&theater

https://www.researchgate.net/publication/277020080_Meditation_has_stronger_relationships_with_mindfulness_kundalini_and_mystical_experiences_than_yoga_or_prayer

Regardless of whether meditation, yoga, or prayer is practiced, higher levels of mindfulness occur. But, the highest levels of mindfulness are produced by meditation. This was also true for kundalini and mystical experiences.

Kundalini experiences are changes in the physical energetics of the body, including extreme levels of energy, physical symptoms, involuntary movements etc. Kundalini effects will be the subject of an upcoming CMCS essay (stay tuned). These experiences were first documented in the ancient yogic traditions. So, it is surprising that meditation has a larger impact than yoga practice.

Mystical experiences have always been associated with meditation but also strongly with prayer. The effectiveness of prayer in producing mystical experiences is well exemplified by the Christian or Sufi mystics. So, it is surprising that prayer is not particularly effective.

One explanation for the relative ineffectiveness of yoga and prayer is the reasons and the way they are practiced in modern cultures. Yoga is often treated as a fitness practice rather than a contemplative practice and prayer is often used mechanically or for petition to a deity rather than for contemplation. So, it should not be surprising that overall these practices are not as potent in producing mindfulness, kundalini, and mystical experiences as meditation.

It was clear, however, that no matter what practice is used the amount of practice is the most important factor in its effectiveness. It’s the amount of time spent each week practicing and it’s the number of years of practice that best predict heightened states. How frequently one practices, how long each session lasts, or whether practice occurs in groups or alone doesn’t seem to matter. It’s simply the total amount of practice that is associated with effectiveness.

So, engage in contemplative practices, but do so in a contemplative manner, do so regularly, and invest time and patience in the practice and you will begin to reap the rewards.

CMCS

When are Distractions not Distractions?

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The mind is easily distracted. No matter how hard we try to concentrate on a particular thought or task somehow the mind is pulled away by some other thought, some outside noise, or a fleeting feeling. Next thing we know we’re completely immersed in off-task thinking.

This is actually a natural adaptive process that allows us to stay alert and respond to changes in our world that might be threatening. In the wild this can aid survival. But this useful tendency becomes a frustrating difficulty in safe, modern contexts where concentration is required. Is there anything that we can do about it?

The first thing to recognize is that you are unlikely to win a war with your mind. These processes are automatic and inborn and not easily altered. So, ‘if you can’t beat em, join em.’ Let the mind do its thing. Let it respond to distractors, while not getting caught up in them, without becoming attached to them. Allow these automatic mental leaps to just happen and observe them. So, rather than be upset by our tendency to be distracted we are entertained by them.

In addition, they are lessons about the nature of our mind. We can learn from them. When distracted, simply reflect upon why this external stimulus was of significance to you; why this particular fleeting thought captured your minds attention. Sometimes it has no real significance. But, often it is a glimpse into unresolved issues. By simply watching and reflecting you open a window into your psyche.

Today’s Research News Article, “Electrophysiological Correlates of Long-Term Soto Zen Meditation.”

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC4302970/

suggests how experienced meditators deal with distractions. The answer is that they don’t. They welcome distractions and simply observe them without holding on, without becoming attached. They in essence, do exactly what was suggested above. They don’t try to fight their mind, they simply adapt to it and not let mental machinations disturb them.

So, distractions are not distractions when we don’t grasp hold of them, when we just let them pass through like the sound of a bird chirp, being perceived but then letting it go. A key message is to accept things as they are. Distractions are simply part of how our mind works. Accept it that this is the case. Stop fighting it and you can make distractions your ally rather than your enemy. That’s what the best meditators do.

So, enjoy distractions and then they’re not distractions.

 

CMCS

Dishabituation – A Key to Happiness

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One of the great impediments to attaining sustained happiness is the tendency that is built into all living creatures, to habituate; that is to ignore things that are repeated frequently. Habituation causes us to take thing for granted, to ignore the beauty that surrounds us, to stop seeing all of the wonderful things about the people we’re closest to, to not realize our own good health, and to miss the essence of our being.

Habituation can be demonstrated by simply repeating a simple stimulus such as an audible tap over and over again, initially we will notice it and may be curious and investigate it. But, as it continues we begin to ignore it, and eventually cease to hear it. In essence, anything that is common and usual stops getting our attention and eventually ceases to be perceived.

This very simple process, although useful for the survival of the species, becomes a problem in our lives. Because we habituate to it we take our jobs for granted and loose the excitement and pleasure that we had when we first began the job. If we live in or commute through a beautiful environment we habituate to it and cease to observe and take pleasure in its beauty.

We are so used to our significant others that we stop seeing all the wonderful characteristics that attracted us to them in the first place and begin to take them for granted. We come to take our health for granted unless it is compromised. The sage Thich Nhat Hahn cautions us to be grateful for our non tooth ache. We habituate and take it for granted and don’t notice what a blessing that is.

From a spiritual viewpoint, one of the most significant aspects of our existence is our awareness. Not what we’re aware of, but the entity that is being aware. It’s always there. So we habituate to it and stop noticing it. Most contemplative practices are designed to try to overcome this habituation and induce a renewed awareness of awareness.

It is clear that habituation interferes with our appreciating life, with our ability to continuously see the beauty around us and in us with fresh eyes. As a result we’re driven to constantly seek out new and different experiences in order to feel happy. What a shame, as happiness is always present, we’ve just habituated to it.

Is there a way to overcome habituation? The technical term is dishabituation. The science of mindfulness has yielded answers. Today’s Research News article “More Meditation, Less Habituation? The Effect of Mindfulness Practice on the Acoustic Startle Reflex.”

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC4422735/
https://www.facebook.com/ContemplativeStudiesCenter/photos/a.628903887133541.1073741828.627681673922429/1019645078059418/?type=1&theater

indicates that mindfulness interferes with the habituation process. It allows us to react to repeated stimuli for a longer period.

It is not surprising then that contemplative practice leads to greater happiness. It interferes with habituation and lets us appreciate and enjoy the good things that have always surrounded us but that we’ve habituated to.

So, practice mindfulness and be joyful with what is right in front of you right here, right now!

CMCS

Mission Creep

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Many of us including myself began a contemplative practice for secular reasons. These include, reducing stress, treatment of a physical or psychological ailments, or physical fitness. For myself, I began meditation solely to improve my ability to appreciate my immediate (present moment) experience.

But, no matter what the initial reason, contemplative practice seems to turn more and more toward spirituality. It seems almost impossible to frequently quiet the mind and not eventually begin to confront the basic issues of existence. Calming the mental chatter reveals a mysterious inner world of existence, leading inexorably to questioning the nature of that world and the ultimate reality underlying it. The constant thinking and mental chatter obscures this fundamental reality

So, there is frequently a mission creep of contemplative practice. For me, it’s crept to a deep spiritual practice. Where has it led for you?

Meditation Concentration and Happiness

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“Meditation leads to concentration, concentration leads to understanding, and understanding leads to happiness” Thich Nhat Hahn

This wonderful quote from the modern day sage Thich Nhat Hahn is a wonderful pithy description of the benefits of contemplative practice. I believe it is helpful, however, to change the word “concentration” to “mindfulness”. This better represents how meditation helps us concentrate on the present moment just as it is, without judgement, leaving the past behind and future yet to be.

Mindfulness allows us to view our experience and not put labels on it, not make assumptions about it, not relate it to past experiences, and not project it into the future. Rather mindfulness lets us experience everything around and within us exactly as it is arising and falling away from moment to moment. Understanding is simply seeing things exactly as they are without the minds colorations and interpretations. This can lead to much deeper insights, but meditation can still lead to a surface level of understanding, that is quite useful in moving to the next step.

Simply being able to see other people as they are without judgement will generate understanding and compassion. The person is neither good nor bad, kind nor unkind, attractive nor ugly, smart nor stupid, opinionated nor open, etc. They are simply a human being doing the best they can, given their biology and conditioning. This is a revolutionary understanding that changes our entire perspective on others and can lead to a radically different approach to interacting with them. This insight can also lead to a radical adjustment to how we view ourselves.

This understanding produced by meditatively induced mindfulness leads automatically to happiness. Removing the judging mind, that is constantly on the lookout for problems and threats to be solved, allows one to see the beauty and wonder of existence. It reveals the profound mystery that is life. It induces unrelenting gratefulness for the grace we have received. It is impossible not to be happy under these conditions. This happiness is not a peak or ecstatic happiness, but rather a deep and fulfilling satisfaction with all that is. How wonderful is that?

Please keep in mind that nothing is ever this easy. Thich Nhat Hahn is simply providing the outline of the meditative journey. As everyone who has embarked on this journey will attest, the trip is a convoluted roller coaster ride. Lots of difficulties arise along the way. But persevere and slowly, sometimes at glacial speed, we progress in the journey.

So, meditate and know that true happiness awaits if you pursue the path with patience and dedication.

CMCS

Meditating to Music

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I was recently asked if meditating with music playing was helpful in deepening the meditation. Many people find meditating to music a satisfying and pleasant experience. But is this a good idea if your goal is to attain the fruits of meditation.

The underlying notion of most contemplative practices and meditation in particular is to quiet the mind and bring awareness to the present moment. By quieting the mind is meant to reduce or stop the internal conversation, the mental chatter. If not stop it at least not become enmeshed in it, rather watching it as observing a bird fly past.

Obviously music that has lyrics will almost automatically engage listening and thinking about the content. It is possible to allow the words to just pass through awareness without thought or analysis. Advanced meditators can do this, but, this is very difficult. For most people lyrics in music will interfere with meditation. I would recommend avoiding it.

Music that does not contain lyrics is a more complex case. There is neuropsychological evidence that music engages the same neural systems involved in speech processing. So, music may be likened to a form of non-symbolic speech. When envisioned in this way it suggests that even music without lyrics may be detrimental to meditation.

Music also may be highly engaging. Awareness becomes totally occupied with the music itself, a completely external stimulus. This interferes with observing the present moment in regards to internal and other external stimuli. So, it would be detrimental to any open monitoring form of meditation.

Meditation with music appears to heighten the enjoyment of the music and is very pleasant. As such, it can be viewed as a distractor which allows one to escape ones present moment experience. So, it would seem reasonable to conclude that listening to music while meditating would enhance the appreciation of the music, but interfere with meditation.

This conclusion is probably true for the vast majority of meditators. But, like everything, it probably isn’t for some, particularly highly practiced meditators who can remain unattached to the music. This is quite difficult.

So, the recommendation is to enjoy music and enjoy meditation, but not at the same time.

CMCS

Effortless effort.

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meditation (3)

 

Contemplative practice can be challenging. It asks us to engage in an activity while quieting the mind. But, the attempt to quiet the mind is itself an effort that disturbs the peace and absorption that we seek.  When unsuccessful which we will inevitably be, we further upset the quiet with recriminations and feelings of failure.

It seems a complete contradiction that we must somehow try without trying. We must exert effortless effort. We are told that this is essential to our progress, but our minds do not have a clue as to how to accomplish this deceptively simply requirement. But, this last statement actually presents a vital clue, our minds simply can’t do it.

So we can’t figure it out, we cannot find and follow instructions, and we can’t rely of logic and reason. Then what is left? The key resides in that which is not mind. We can call it awareness, we can call it the watcher, or we can call it spirit. Regardless of the label it’s the ever present registerer of experience.

Effortless effort is relaxing into just being present, just being aware. It’s that simple, really! It’s always there so we don’t have to try to call it into action. In fact, it doesn’t require any mental activity whatsoever. It doesn’t take effort to be what is already there, to do what we’re already doing.

Even our thoughts and attempts to control experience are experienced and if we don’t react or respond to them then they are just another thing happening in awareness. Reacting takes effort, not reacting does not. Just relax and watch them like clouds passing by, viewing with effortless effort.

The mind will fight this, but if we simply ignore it, it will slowly quiet allowing effortless effort to define our experience.