Mindfulness And Meditation, Relieving Stress, Reduce Anxiety, And Increase Your Energy And Vitality According To The Hinkler Company.

In Buddhism, meditation has to do with ‘familiarization’. Through meditation, you can familiarize your mind with beneficial states and thoughts -‘[ thoughts such as assisting others, compassion, treating others equally and morality. You begin to realize that non- virtuous thoughts such as hatred, anger, greed and jealousy are destructive not only to people you direct them to but also to yourself.

This can be a confronting experience, but it need not be. The idea is not to give yourself a hard time when contemplating the less favorable aspects of your nature, but to use the awareness to change and improve yourself. It can be a source of positive changes for a happier life.

The most common experience for someone meditating for the first time is the realization of how busy the mind is. It is not until we attempt to quieten the mind that we realize there are continuous arising thoughts, memories, sounds, physical sensations and visions.

This is what the Lamas (Buddhist teachers or gurus) calls the ‘monkey mind’. Just like a monkey’s mind, ours too is continually jumping from one object to the next. By understanding the current nature of your mind, you can begin to learn how to change it.

The success of meditation depends on many factors, including your state of mind before you begin, your stress level and physical tiredness. As a result, some sessions are better than others. Don’t expect too much, especially to begin with. Even experienced meditators have bad days. Be patient! Be gentle on yourself.

The Meditation Environment

Meditation can be practiced almost anywhere, and you do not need much to practice – a quiet place to rest is enough, but a cushion or chair and a small table to rest a book on is ideal. It is helpful to dedicate a space for this purpose. your meditation space should be comfortable, clean, tidy, quiet and isolated from distractions.

How Often Should I Meditate?

For a beginner, regular and brief meditation sessions are more beneficial than occasional attempts at longer sessions. If we try to do too much too soon there is the chance of becoming disheartened, feeling that meditation is just a painful, frustrating experience.


The first step in a meditation sessions is to check your posture. The following seven points are widely accepted as being important, as they help the subtle energies in the body flow freely and reduce the chances of distraction. They are not compulsory, through. The main concern is to be comfortable enough to avoid moving around or being distracted by discomfort, but not so relaxed that you fall asleep or experience dullness.

Note That There Are Many Different Kinds Of Meditation Postures But Below Is One Of The Many Ways.

  1. Cross your legs if sitting on the ground or on a cushion. Sitting on a chair is also fine.
  2. With your palms facing upwards, place your rite hand on top of your left hands with the tips of your thumbs gently touching, hands resting in your lap.
  3. Hold your back comfortably straight: not so rigid that you experience discomfort or tension during the session.
  4. Relax your jaw and allow your tongue to rest behind your front, top teeth.
  5. tilt your head slightly forward.
  6. Your eyes may be closed, although this can increase the chances of falling asleep. If you have your eyes open, have them slightly open, gazing downwards without focusing.
  7. Hold your shoulders level and keep your elbows slightly away from your body.

Breath Meditation

By placing your thought on the breath, it is possible to quieten the ‘monkey-mind’ and improve concentration. The aim is to become aware of the breath as it enters and leaves your body by concentrating on the rise and fall of the abdomen or the sensation of the breath passing through your lips or nostrils.

With the exhalation of each breath, count one, two, three, etc. Set yourself an achievable target of say 7 to begin with. When sensations of quietness, stillness and peace eventually occur, hold them as best as you can and experience them as fully as possible. When you are distracted or lose the sensation, return to the breath.


Distractions come in many forms. Sounds, visions, physical sensations such as pain in the knees or an itch, happy or unhappy memories, memories of people and events that you have not thought about for ages may come up during your practice.

If you find that you are distracted easily, do not get angry or frustrated. This is the nature of the ‘monkey-mind’ and an awareness of this nature is actually a sign of progress.

The best way to handle these distractions is to not indulge them or attempt to repel them. As they arise in your mind, they will also disappear of their own accord. Simply acknowledge them and return the thought to the breath and resume counting.

Be Patient

As a patient mother will gently bring a curious crawling baby back on the blanket, we should be the same with our mind when it wanders. Patiently and gently bring it back to the breath, understanding that wandering or distractions is part of its current nature.


While effort is important, it is possible to try too hard to meditate. Meditation should be an enjoyable, inspiring experience. Ideally, you should be looking forward to the next meditation session and not feeling that it is a chore, finding reasons to avoid it. If you find yourself becoming frustrated at an apparent lack of success, it may be best to take a break. Go for a walk. Get some fresh air. Try again later on in the day.

Meditation And The Mind

Buddha’s teachings tells us that the mind is formless: a beginningless, endless, dynamic process of experiences that are continually arising. From beginningless time, our minds have been reincarnating and experiencing the various sufferings of a samsaric (from samsara, the cycle of death and rebirth) existence. Our bodies, in different states of existence, act like vehicles for the mind.

As long as we are satisfied with this sort of existence and do nothing, it will continue. But by becoming aware of the nature and potential of our mind, we can begin to understand that profound changes are possible.


The experiences that are currently arising and forming our mind are not doing so without cause. For something to exist or come into existence there must be a reason: a cause or action to create the effect.

These experiences are driven by karma, the law of Cause and Effect. Our mind is the result of our past actions causing effects to arise now. Buddha observed and taught about the laws of Karma: how certain actions results in experiences of suffering, while others results in experiences of happiness.

Creating Causes For Happiness

If we are able to modify our behavior appropriately understanding that certain actions bring certain results, then we can begin to create the causes for happiness in the future instead of suffering. To start, we need to develop an understanding of the nature of our mind: then we will have an informed idea of what changes to make.

Buddha has shown us the way to do this by detailing the actions required and the ways we can create the conditions in our mind to allow those actions to arise naturally. While there may be a considerable delay between the action and its karmic results, we can experience profound changes in our lies by modifying our actions.

A more peaceful mind, contentment, less worry, less stress and deeper happiness: all this is possible, as well as a more profound love and appreciation for those close to us and for all sentient beings. A mind that looks at the other sentient beings with compassion, love and care is one that will convert all our actions into a cause to attain Buddhahood – an enlightened mind. With this sort of mind, our resulting actions will create happiness, not only for us but also for those we come into contact with.

Understanding Negative Actions

If the reverse is true, then it is easy to see what the results would be – negative actions creating unhappiness and disharmony in our minds and in the minds of those we come into contact with. It is essential to be aware of our actions and understand their consequences.

The priceless and very precious positive state of our mind is our responsibility to cultivate and maintain, as there are few sources of assistance from outside. The positive influences in our lives are greatly outnumbered by negative influences! In any given day, our minds are exposed to an overwhelming amount of information via Radio, Television, Newspapers, Magazines, Billboards and of course other People. Most of this information is not a positive influence for our minds. We need to be more discriminating with the input our minds receive, to minimize the harmful effects that are accumulated so easily.

Cultivating Positive Thoughts

The first step in cultivating a positive state of mind is awareness. The next step is having the willingness and motivation to investigate, analyze and identify positive and negative, constructive or destructive influences and states of mind. This is not an easy process. It takes great effect to be diligent and maintain a virtuous mind.

It is said that it is impossible for a negative thought to be in our mind at the same times as a positive thought. Considering this, we need to consciously cultivate the positive thoughts and swamp the negative ones, outnumbering them, rather than fighting them and getting frustrated when they dominate.

With the practice of meditation, we can familiarize our mind with appropriate thoughts. Meditation also allows us to contemplate the teachings of Buddha and relate them to our own experiences. This is the way to transform mere intellectual knowledge into profound, life-changing realizations.

With practice, meditation and a mind of compassion for others, we are doing more than just wishing peace, happiness and good conditions for others – we are also countering our own hatred, anger and negative states of mind.

To Be Continued!