Mettavalokanaya Buddhist Magazine - December 13 2016

away at our delusions and mental afflictions. So that
we can get to and uproot their root cause, and totally
eradicate even the propensity for them to arise again.
Meditation makes the mind sharper, stronger
and clearer, enabling us to solve our own
problems more skilfully, as well as being
able to call on the power of our mind to
make profound changes in our life. We will
become healthier and happier, for it has been proven
that there is a strong relationship between
meditation, and physical and
psychological well-being. It is only
through engaging in the practise of
meditation that we can transform our limited
powers of concentration into extraordinary
unlimited powers of concentration.
Generally, I think we should meditate as much
as possible. Although, not too little and not too much. If it’s
too little, our progress will be slow. If too much, then we
might burn ourselves out a bit. Remember the
Buddha’s path is known as the middle path.
We should meditate at least once a day. Although
may I suggest that you do a short meditation in
the morning, maybe 10-20 minutes, and then
another 20 minute session in the evening.
Of cause you can meditate for as long as
you want. If you have time during the day,
you can have another session then too.
It’s important to stick to your plans to meditate, and not keep
putting it off and doing other stuff instead. Be committed, be
consistent, be brave, and enjoy getting to know yourself.
The following is some simple instruction
on meditation. Firstly, practise
recitation of taking refuge in the
Triple Gem – Buddha (The supreme
enlightened teacher), Dharma (The
teaching that leads to enlightenment),
and Sangha (The supportive, harmonious
community that upholds and shares the
teachings). Along with any other prayers,
verses and teachings that you are familiar with.
Sit quietly in a comfortable position. Close your
eyes. Bring your mind to your body, and from the
bottom to the top, release any physical tension.
Then bring your mind to your breathe. Breathing in and
breathing out. Just simply follow your breath. Whenever
thoughts arise or you become distracted, let go of the
thoughts or distractions without force and gently place your
mind back on the breath. If your mind becomes dull or sleepy,
just refocus more brightly on your breath. This way re-placing
your mind on your breath becomes the antidote for both
the distracted and worried mind, as well as the dull mind.
Set yourself about 20 minutes to do this. Although, as
mentioned, you can meditate for as long as you like.
Be patient with yourself. It gets easier with practise.
Remember that even if we plan to walk around the
whole world, we can only ever take one step at a time.
At the end of the meditation session, dedicate
all of your merits to all sentient beings, and
the realisation of supreme enlightenment.
Another method of meditation that is recommended is
'Loving Kindness Meditation'. As in the previous instruction,
begin by sitting quietly in a comfortable position and gently
close your eyes. Take as much time on each aspect as you need
to genuinely experience and radiate warm loving kindness.
Extend genuine warm loving kindness and compassion to
yourself; to your family, loved ones and friends; to those you
may regard as enemies; to those you may regard as strangers;
to all sentient beings, without exception, throughout infinite
space; wishing that we all have happiness and it’s causes,
that we are all free from suffering and it’s causes, and that
we all abide in genuine warm loving kindness and compassion.
Along with your regular meditation sessions, you could also do
what I like to call, ‘meditation in a cup’ (like 2-3 minute noodles
o r soup, haha). Whenever you have a few minutes
free time, whether you are standing, walking,
sitting or lying down, just focus on your breath.
For those of you who drive, you could practise
what I like to call, ‘traffic light meditation’. If you
are out driving and stop at a traffic light, rather than
wishing that the light turn green, calm your mind by
focusing on your breath. (But don’t close your eyes, haha).
If we keep our mind upright without wavering, remaining
without greed and desire, and we live consciously in the present
moment, then whatever we do is practising the Dharma.
Our practise is not just about external form, it is about
experiencing with our mind. When the mind is clear
and stable, our behaviour will not go astray. Not
only will we be happy, others will also feel safe
and secure in our company. This is practise.
The mind must be clear and stable, and not
follow the changing external environment.
When a situation arises, our mind shouldn’t be
swayed immediately by our surroundings. This is practise.
Have a great time getting to know your mind. Keep your mind
calm, clear, flexible and wholesome, as much as possible. Let
go of any unwholesome thoughts or attitudes. Be peaceful,
loving and kind. That’s all, quite simple and uncomplicated.
Andrew. J. Williams
Senior Dharma Teacher
Melbourne, Australia
www.facebook.com/AndrewWilliamsDharmaTeacher
www.facebook.com/WisdomOfAndrew
dhammatalks.wordpress.com
www.meththawalokanaya.com
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