Meditation Flashcards
The importance of meditation
Meditation is an ancient practice that existed long before the time of the Buddha. In essence, it is a deep form of concentration and analysis that explores the processes of the mind and its relationship to the physical world.
Several terms are used in a non-literal sense to refer to meditation when, in fact they are more precise than this. For example, dhyana (jhana Pali), samadhi and bhavana have all been used to refer to meditation in general. Dhyanas are associated with the Buddhist stages of meditation such as prior to the Buddha’s Enlightenment. Samadhi is usually associated with a higher state of meditative consciousness, concentration or a state of trance. Bhavana literally means ‘developing’ or ‘cultivating’ and is often associated with various specific types of Buddhist meditations.
The whole practice of Buddhist meditation in one sense can be summarised with the word bhavana. Another translation of it is ‘becoming’, and it suggests a process of mental development and self-awareness that a person undergoes throughout its practice. As we saw with the teaching of anatta, the rejection of a metaphysical self in favour of a stronger empirical self is foundational to the practice of Buddhist meditation. It is ironic to think that in Buddhism, a realisation of the reality of anatta through rejection of the self actually generates a stronger awareness of self, that is, personal identity, and ultimately becoming very much a form of ‘self-development’!
Bhavana, then, is to be distinguished from dhyana or jhana in that is more comprehensive and encompasses the whole entourage of meditation practices within Buddhism.
What is the aim of meditation
The aim of meditation, that is, bhavana or mental development, is to nurture positive mental states in order to open up access to the dhyanas or jhanas (meditations) or samadhi (concentrations). Through meditation, a Buddhist becomes more ‘awake’.
There are, however, various steps to take and stages through which to progress.
In order to practise and develop meditation skills and techniques, a person needs a teacher. Although it is possible to learn meditation without one, it is much better to have a personal trainer, just as in physical development or learning a musical instrument. The personal experience of others helps the pupil to learn more effectively.
What are the three stages of bhavana
There are three stages to bhavana:
1. Overcoming the five hindrances. These are sensuous desire, ill-will, sloth and torpor, restlessness and scruples and sceptical doubt.
2. Developing the four Brahma Viharas. These are the ur sublime or divine abodes, also called the four boundless states of loving kindness (metta), compassion, altruistic (or sympathetic) joy and equanimity.
3. Developing the viharas and eradicating the obstacles presented by the hindrances. The practitioner needs to focus on something (either an aid or quality) such as anussati (6-10 recollections), anapanasati (mindfulness of breathing), kasinas (10 devices), asubha (10 uglinesses).
Once this is accomplished it leads to an awareness of the four foundations of mindfulness through sati.
What is Zazen meditation
Zazen is a Zen Buddhist form of ‘just sitting’ meditation. The idea of sitting mirrors the practice of the great monk Bodhidharma, the founder of Ch’an in China which later developed into Zen Buddhism in Japan. Just sitting is in anticipation of an instantaneous moment of insight and realisation that brings Enlightenment, known as satori.
Zen Buddhism is a Japanese form of Buddhism developed from the Chinese Ch’an Buddhism. The founder of Ch’an and Zen was the Indian monk Bodhidharma and so there is within Zen the influence of the traditional Indian practice of posture and aids a new emphasis on zazen (sitting meditation) whilst facing a wall.
“Za’ is Japanese for ‘sitting’. ‘Zen’ is a translation of the Chinese word ‘ch’an’, which in turn is a translation of the Sanskrit term ‘dhyana’, and so refers to a state of deep absorption in meditation. ‘Zazen’, then, means ‘sitting in absorption’, and it is the name of Zen Buddhist meditation practice.
Zazen is similar to the Indian traditions but there is a new emphasis on a sudden Awakening of Buddha nature to Enlightenment (satori) which, according to Zen, happens instantaneously and is often spontaneous. The meditational process also involves a more in-depth appreciation of the emptiness (sunyata) of all phenomena.
The practice of zazen lasts for hours on end and is often performed in a sesshin (retreat) but also in a zendo (meditation hall) under the careful eye of a senior monk.
What is samatha: calm meditation
Samatha or calm meditation requires a comfortable posture (sitting, lotus, half-lotus or even on a chair), with the hands resting in the lap (mudra). Chanting is usually performed as a warming-up exercise and a preparation for focus. The traditional preparation is usually taking refuge.
The practice of samatha requires thorough observation and involves the use of focus objects for concentration. As mentioned above, there are 40 such objects mentioned in Buddhaghosa’s Visuddhimagga, including mental images such as the Buddha, a bodily focus such as breathing or physical objects such as small, coloured circles or kasinas.
One of the most popular practices for samatha is mindfulness of breathing and cultivation of loving kindnes.
Others include reflecting upon the qualities of the Buddha. Samatha meditation leads to high mental states of development but it is argued that nirvana, the achievement of cessation, can only be reached in partnership with vipassana meditation.
The end result of samatha in itself is a gradual appreciation of calm, concentration or collectedness
- we remeber pout body is in skandas and constanlty moving and changing
- it helps us train the mine and ignore any thoughts that come to our heads
- just observe them as we breathe in and out
What is meta bhavana
The original name of this practice is metta bhavana, which comes from the Pali language. Metta means ‘love’ (in a non-romantic sense), friendliness, or kindness: hence ‘loving kindness’ for short. It is a fleeting emotion, but when cultivated becomes a wholesome state of mind. The most popular form of the practice is to cultivate metta in five stages, each of which should last about five minutes for a beginner.
* The first stage is love for oneself. This is crucial as love for self has to be appreciated in order to be able to share this with others. As the Dalai Lama states, We can never obtain peace in the outer world until we make peace with ourselves’. Modern psychology recognises that unloving behaviour and feelings towards others often stem from dislike for ourselves that we have ‘projected’, meaning that we have hidden it away and refuse to admit it is there. Metta bhavana begins with a focus on feelings of peace, calm, and tranquillity and strengthens into love for oneself through further stimulating the mind through thoughts such as may I be well with myself.
* The second stage then allows us to freely extend this focus to a dear friend, thinking of their good qualities and repeating ‘may they be well, may they be happy’.
* The third stage is more challenging because it involves focus on someone we may think that we dislike in general but try to neutralise feelings through focusing on their humanity and including them in the group so far developed with self and friend
* The fourth stage helps resolve conflict and deals with feelings of hate, perhaps for an individual who has caused us pain or is doing so. The feelings of hate need to be countered with metta and positive thoughts about their humanity. In the Mahayana tradition, to assist with such thoughts was to imagine the object of your hatred actually being your mother in a previous life.
* The final stage brings together all four focuses as a group but then to gradually extend this to everyone around, to everyone in the neighbourhood, in town, in the country, and finally throughout the world to all sentient beings.
Buddhists often describe a sense of waves of loving kindness spreading out from the heart to everywhere
- finding unconditional love in a person and the feleing insdie
What is vipassana meditation
Insight meditation provides an advanced level of mindfulness on its own but generally it is only practised with samatha as its base. Vipassana actually enables the three fires of greed, hatred and delusion to be extinguished and for nirvana to be achieved. It opens the mind rather than remaining focused on a single point, as with samatha.
During vipassana meditation the practitioner observes the arising and passing away of physical, experiential or mental phenomena. The practice generates an awareness of the shared features of phenomena and cultivates a deep appreciation of the three marks of existence.
Surprisingly enough, this form of meditation does not always involve sitting. The most popular posture or practice for vipassana meditation is
‘mindfulness of walking’, which is done very slowly, often in an open space such as a field outside a monastery. The practitioner forms a distinct ‘path’ in the mind and follows it back and forth. This is how the Buddhist can develop vipassana by applying it to life experience.
Vipassana meditation is concerned with reality rather than a particular fixed object but its practice is highly mentally skilled. It cannot be achieved without mastery of the discipline of samatha.
• Cannot be learned from a book must be taught by master
• Only those who are skilled can pass this form of meditation on to pupils
• Extremely complicated system
• Through this form of meditation feelings moods and thoughts can be observed to arrive an pass away
• Recognises that both the body and all other aspects of the skandhas are in flux
• Mediator is trained not to be driven by desire, hatred, greed anger etc
The new Kadampa tradition founder
The Founder of Modern Kadampa Buddhism is Venerable Geshe Kelsang
Gyatso Rinpoche
What are their beliefs
combining our practise of meditation with all daily activities.
We simply carry on with life as normal but gradually adopt positive mind sets, such as patience, compassion, and wisdom. These minds transform everything we do, the good times and the troubled times, into a path to happiness. By integrating their knowledge of all Buddha’s teachings into their practice of Lamrim, and by integrating this into their everyday lives, Kadampa Buddhists are encouraged to use Buddha’s teachings as practical methods for transforming daily activities into the path to enlightenment.
kadampa
What are their techniques
Sit comfortably with a straight back, gently close your eyes, generate a loving motivation, and settle your mind with a few minutes breathing meditation. Once you have overcome strong distractions and your mind is peaceful and stable, turn your attention from your breath to the continuous stream of feelings, thoughts, and images arising in your mind. Simply observe these, without trying to control or follow them. Watch your thoughts a rising and falling away. Watch your feelings and sensations a rising and falling away. Whatever comes up in the present moment and then disappears, watch this without reacting or intruding, clinging, or pushing away.
what is sati
Sati means mindfulness and is derived from the Sanskrit smriti meaning to recollect or remember. This leads to concentration (samadhi) and also to wisdom or insight (panna). In a sense, the pinnacle of meditation is insight into the truths or realities of the world in which we live.
what is zazen meditation in simple
Zazen is a form of meditation that is central to Zen Buddhism. The word “zazen” means “seated meditation.” It involves sitting in a specific posture, focusing on the breath, and quieting the mind. Here’s a simple breakdown of how it works:
Posture: You sit on a cushion (called a “zafu”) in a cross-legged position, often with your back straight and your hands resting in your lap. The posture is important because it helps you stay alert and present.
Breathing: The focus is on breathing deeply and naturally. You may pay attention to the sensation of the breath going in and out or count your breaths to help stay focused.
Mindfulness: Zazen is about being fully present in the moment. Thoughts will naturally arise, but the goal is not to engage with them. Instead, you acknowledge them and return your focus to your breath.
Purpose: The purpose of zazen is to cultivate awareness, insight, and inner peace. Over time, it is believed to help you let go of distractions, develop clarity, and experience a deeper sense of being.
Zazen is not about achieving anything specific, but rather about simply being present and letting go of mental clutter. It is often practiced in silence and stillness, leading to a calm and mindful state.
what is meditaion
- it is being mindful and seeing the nature of things
- in our days we get caught up in oruntine hatred and desire
- we get so wrapped up in moder life we foget what are inetntions are and wwe dont think about our actions
- midfullness and mediation can make us analyse our feelings that lead to our actions and through this we can develop our avility and apply it to our lives
why is buddhism done
Why Is It Done?
Buddhist meditation serves a variety of purposes:
To Develop Mindfulness (Sati):
Mindfulness is the ability to be fully present in each moment. It helps reduce distractions and anxiety and allows you to become aware of your habitual reactions to situations. Through mindfulness, practitioners gain insight into how their minds work, helping them respond with clarity and wisdom rather than impulsive emotions.
To Cultivate Compassion (Karuna) and Loving-kindness (Metta):
Buddhist meditation encourages the development of compassion and loving-kindness towards oneself and others. Loving-kindness meditation involves sending goodwill and positive thoughts toward loved ones, neutral people, and even those with whom one has conflicts.
To Gain Insight into Reality (Vipassana):
Buddhist meditation helps practitioners gain insight into the three fundamental characteristics of existence: impermanence (anicca), suffering (dukkha), and non-self (anatta). By deeply understanding these truths, the practitioner moves toward liberation from attachment and suffering.
To Achieve Liberation (Nirvana):
The ultimate goal of Buddhist meditation is enlightenment or Nirvana. This is the state of freedom from suffering, desire, and ignorance, where one fully understands the nature of reality. Meditation helps strip away mental defilements, leading to wisdom, peace, and the cessation of suffering.
- The Benefits of Buddhist Meditation
Buddhist meditation provides both spiritual and practical benefits:
Mental and Emotional Benefits:
Reduces stress: Meditation calms the mind and helps manage stress by promoting relaxation and emotional balance.
Improves concentration: Regular practice strengthens focus, helping individuals stay more present and engaged in daily tasks.
Cultivates emotional resilience: Practitioners develop a greater awareness of their emotions and can better manage reactions to them.
Promotes compassion and empathy: Meditation practices like Metta (loving-kindness) encourage feelings of compassion towards oneself and others.
Physical Benefits:
Improves overall health: By reducing stress, meditation has been linked to lower blood pressure, better immune function, and improved heart health.
Enhances relaxation: Meditation helps trigger the body’s relaxation response, reducing physical tension.
Spiritual Benefits:
Deepens wisdom and insight: Meditation enhances one’s understanding of the impermanent nature of reality and the interconnectedness of all things.
Cultivates inner peace: As the mind becomes quieter and more disciplined, practitioners experience greater inner calm and peace.
Facilitates enlightenment: The ultimate benefit is the realization of Nirvana—the cessation of suffering and the full understanding of reality.
what are the ten main downsides of meditation
- Emotional Intensity and Difficult Emotions - can bring up unsolved emotional issues
- Physical Discomfort - can be very uncomfortable when first strating and poeople can get very frustrated by the pain
- Frustration and Difficulty with Focus - its hard to focus at the start,can be frustrating to deal with distractions
- Over-Intellectualization or Attachment to the Practice - people may focus on tge procces more than the practice
- Isolation and Disconnection - disconnecitng yourself from others inn the external world
- Cultural Misunderstanding or Misapplication - hav ethe wrong mindset
- Over-Simplification of Life Challenges -
- Difficult Transition for Beginners
- Spiritual Materialism - spiritual ego
- Dependency on Meditation
