Meditation and mindfulness can offer great benefits but many people fail to engage with the practice, here are some simple rules.
Looking for the three secrets to meaningful meditation?
Traditionally obtaining long lasting results from meditation practice can take years. Famously H.H. the Dalai Lama advised Buddhist meditators to assess their progress over a five year period. This kind of long term investment challenges modern notions of what self transformation might be and how quickly individuals should expect to reach their meditation goals. As such both new and experienced meditators are increasingly looking for help, advice and tips to allow them to maximize the time they spend in meditation. As an experienced meditation practitioner, teacher and now researcher, I have reviewed much of the published evidence to offer you the three secrets of meditation.
The three secrets to successful meditation and mindfulness
Do some research – understand your goals, find a reliable method and teacher.
Start – unless you start you won’t get anywhere.
Keep going – perseverance is probably the most important quality needed in a meditator.
At first sight it might seem that these three ‘secrets’ are generic and not really that helpful, however just pause for a moment to consider them. From my own experience the single biggest mistake people make when they decide that they want to meditate is to not consider fully what they want to achieve and which approach would be most useful. Generally speaking meditation can have a number of short term transient benefits, for example an improvement in self reported well being. But how long do you have to meditate to get the short term benefits and what comes after the initial ‘feel good’ phase? I’m not suggesting for a moment that meditators need to access scientific studies, but you should have some general ideas of what you want to learn and who should be teaching you.
Traditionally the biggest meditation mistake is described as not starting, the benefits of regular meditation practice are so great that not to at least try it is wasted potential. Traditional forms of meditation have been shown to help with everything from smoking cessation to lowering the risks of developing dementia. Once the basic skill of ‘sitting’ has been acquired a whole range of methods become instantly more accessible. Consider that ‘not starting’ doesn’t mean simply never to have tried meditation but also not to have given it a chance. It can take a few sessions to achieve any real benefit, particularly is your mind is typically ‘busy’ and you find it difficult to put down the worries of your day to day life. Many people feel the benefits of meditation after the first lesson, it might take others a bit longer. A good teacher will be able to help if you are unsure about your progress. A simple analogy is that of learning to drive a car, many people pause driving lessons after a few hours training, disheartened by the challenge. There is an initial ‘biting point’ for people at the start of the meditation journey, if you haven’t reached it you haven’t really started to meditate.
Most meditators who practice two or three times a week can gain great benefit. They may work to change negative and limiting behaviours, address mental or physical health problems, feel a bit more comfortable in their own skin and take more control over their thought processes. But progress fluctuates and if you meditate for any length of time sooner or later you will feel like things aren’t moving as quickly as you would like. This impatience is natural and simply reflects resistance to change, many people put their meditation on hold at this point. Sometimes people do return to the practice but this might be many months or even years later. Consider that ultimately regular meditation leads to functional and structural change in the brain, if you don’t maintain the behaviour linked to the change, neural connections may weaken and you can go back to square one. It might feel like you have all that previous meditation related change still inside you but this probably isn’t the case. If it feels like you need a break, a change of practice might be more beneficial than stopping altogether. It should always be stressed that if you think a meditation method is having a negative impact on you, stop it immediately.
With each specific form of meditation a skillful teacher or experienced student will be able to offer advice, but specific help will be linked to your own experience and the nature of the practice. For example some traditional practices are more suited to the morning or evening or are not suitable for beginners or people taking medication. How you sit, breath and when you last ate might influence the quality of your meditation. Consider that most traditional meditation methods have been used by tens of millions of people for hundreds of years so there is a lot of useful information out there.
Mindfulness researchers and practitioners from across the south east are being invited to a one day free event by the Eastern ARC and the University of Kent. The day will be structured in two parts, the morning will be given over to presentations explaining the applications of contemporary mindfulness in different contexts. The afternoon sessions will be workshop driven, focusing on skills training.
The event is free, will be based in Keynes College in Canterbury and is open to students, staff, and external partners.
Ethical consumerism. New vegan and vegetarian market in Canterbury, Kent.
I wanted to share the news that a new weekly vegan market is being set up in Canterbury. From the 1st of July 2018 the Kent Vegan Market will convene on the first Sunday of each month. The venue is the North Lane Car Park and the market will open at 11am and close at 4pm. For more details visit the Kent Vegan Festival Facebook page.
As our own network contains many people engaged in compassionate practice, the level of suffering experienced by both humans and animals is an object of positive concern. Non dual compassion isn’t about taking the weight of universal suffering on our own shoulders, rather to start to integrate care for others in a practical and sustainable way. There are many reasons why people may choose not to become vegan or vegetarian. But for anyone interested in compassion for self and other, spending a few moments thinking about the impact of what we eat is probably time well spent.
Compassionate consumerism need not be radical. Any attempt to support the environment, encourage ethical, kind and sustainable consumption is a useful activity.
For more information about veganism you can visit the Vegan society.
News this morning that Canterbury was successful in its bid to bring a medical school to the city has been widely acclaimed. For those that don’t know, the city is an important global centre of education. It boasts three universities, a regional further education college and a wealth of private educational institutions along with some excellent primary and secondary schools. This latest announcement underlines what a great place the city is to live and work in. Teaching meditation here feels like a privilege, there’s always new meditation students, as well as interaction with scholarly Buddhist academics and advanced practitioners.
And yet the numbers of homeless people in Canterbury has never been higher (in living memory), the inequality in living standards is shocking and there are a number of areas described as economically deprived nearby. The local NHS trust is also one of the most lowly ranked in the UK. So what is the real picture? There are opportunities and challenges everywhere, how you view where you live and the people you live with is central to your happiness and wellbeing. If you are not happy with your conditions you need to try and improve them… but the worst option is to be unhappy and not do anything about it.
This is not about blind optimism, don’t ignore the problems and issues in your community, try to contribute to the improvement of your environment. But to denigrate your conditions and to imagine the grass is always greener somewhere else won’t make you feel great with life. You need to find real positives and build upon them. One of the root causes of unhappiness that I encounter in my day to day life is the idea that the conditions aren’t right for development and progress. In reality the conditions to improve things are never perfect, it’s much more a question of making a choice rather than waiting for your problems to resolve themselves.
“find real positives and build upon them”
From the nondual perspective thinking of things constantly as better or worse builds limitations, particularly if you apply this thinking to yourself. Relatively there is no perfect time to meditate, no perfect place to meditate and no perfect meditation practice. You have to work with what you have and progress to where you want to be. If happiness is your goal, start to think about your own happiness and the happiness of others, work towards greater happiness generally and disengage with things that you know create unhappiness or harm.
Are meditators contributing to confusion and uncertain about meditation in contemporary society?
A significant amount of media coverage is dedicated to the benefits (or not) of working with mind. Frequently scientific studies are cited to support a particular position or opinions about aspects of meditation. However there is little public engagement with the science of meditation more generally. The last 30 years has seen an increasing interest in both traditional and contemporary forms of meditation and mindfulness. As someone who has received great benefits from ‘practice’, I welcome wider discussion on the subject. Regrettably the voices of practitioners are rarely heard in the empirical debate, even though they hold a significant body of knowledge not necessarily accessible to the scientists. It is true that many meditation scientists are in fact practitioners, I am a case in point. But I’m not sure that I can be a representative for, or of the wider meditation community with regards to my own research.
In every instance there are significant differences in the roles of subjective observer (practitioner) and objective observer (scientist). Within contemporary experimental psychology the quantitative, objective approach is generally kept distant from issues connected to actual real world experience. This makes the input of a large and influential meditation community essential to a balanced understanding of meditation. For example for a considerable time nondual forms of meditation were not being recognized by most researchers, despite the fact that duality is a central pillar of Buddhist teaching and a context for all related practices.
Traditionally scientific research is evaluated by other scientists through a peer review system. Influential research can remain within the maze of academic publications and scientific reviews for years. If a paper is regarded as being of particular interest it can be brought into the mainstream by journalists or other commentators. But it is also possible for research to influence public policy without a conversation with the wider community. In general terms I think people should be free to develop their own ideas about meditation. But it’s probably not useful for scientists to be evaluating what a practice is, without a clear understanding of how it is undertaken and what the meditator is doing with their mind. Published meditation and mindfulness studies can now be measured in tens of thousands (just check on Google Scholar). But the contribution of many of these papers is uncertain. Most studies report some ‘effect’ from a training in meditation, but when a range of studies are compared (meta reviewed), patterns are less than clear. In fact the methodological and theoretical basis of many meditation studies does not stand up to close scientific scrutiny. The relationship between traditional meditation and contemporary mindfulness practices is also somewhat confused.
As a Buddhist meditator (rather than a dharma scholar) my training has largely been based on challenging self rather than other. However as a meditation scientist a critical perspective is essential to both understand and engage with meditation studies. Many practitioners may feel that the scientific community are in a good position to inform society about the value of meditation and mindfulness. It is perhaps this view that has allowed meditation to be a partner in an appropriation process, both directly and by association. From my current vantage point, as a long standing meditator and post grad researcher, I can see a need for greater interaction between the meditation and scientific communities.
Meditation is by its very nature an experiential practice, what happens to the meditator is of crucial importance in the process. And yet meditation research has been dominated by ‘objective’ scientific measurement. Broad acceptance of the need to better understand the experience of the meditator (e.g. the phenomenological matrix) has only been around for a few years. There are almost no authoritative surveys focusing specifically on either meditators, meditation practice or the meditation communities at large. Even in strictly secular forms of meditation such as MBIs there is a need for a wider discussion about the processes involved and the relationship with traditional approaches. Mindfulness has existed for centuries in Buddhist practices but the terminology is evolving into new areas in a contemporary setting. Some teachers of traditional meditation now draw a distinction between MBIs as ‘bare attention’ and Buddhist understandings of mindfulness. Does this mean we now need to distinguish between different forms of mindfulness? Recent investigations has suggested that mindfulness research can be based on one of dozens of operational definitions. This confusion has in part been caused because the field of contemplative science has little input from contemplatives.
There are I think, three things that could be done immediately.
If as a meditator you encounter unclear information about meditation in your sphere of activity you may wish to attempt to discuss it. A polite engagement is likely to be enriching even if your original thoughts prove to be wrong.
Those individuals and organisation regarded as stakeholders in meditation (traditional and secular), should offer greater public comment regarding scientific matters linked to meditation.
Finally a forum should be created where meditators and meditation scientists can come together to discuss the science of meditation. Not a limited contact between senior Buddhist figures and leading neuroscientist, but a dialogue in every community where meditators and scientists share this common interest.
Many traditional practitioners are taught not accept teachings just because they come from someone who seems knowledgeable, like a monk for example. Rather to test the teachings for themselves. Given the known and demonstrated problems in the research of meditation perhaps the same logic should be applied to statements from scientists?
Beginners mindfulness and compassion retreat in Eastbourne, East Sussex
I’d like to highlight two projects being run by the experienced and qualified meditation teacher Cesare Saguato.
There is a beginners weekend retreat in mindfulness and compassion based in Eastbourne from Friday 9th to Sunday 11th of February 2018. Secondly a public eight week mindfulness course that begins in Rochester on January 12th 2018.
Full information including prices and booking details can be obtained from Cesare’s own website.
An important truth about mindfulness and meditation practice
For centuries, meditation has offered a range of benefits to those that would understand and practice it. Contemporary forms of mindfulness now shows signs of providing practitioners with improvements to health and wellbeing. However the essence of meditation inevitably rests with what a meditator does with their mind, not only the method they use. This is a thorny issue that has pervaded Buddhist literature across the centuries. Traditionally meditation teachers talk about the capacity of students, the innate potential of a meditator to follow a particular method. This strongly supports the idea that there are a number of factors which can be regarded as either favorable or potentially limiting in the meditator. Among these factors motivation may be worthy of particular attention.
The majority of experimental studies of meditation I have reviewed have at least one thing in common;
not all participants receive the same level of benefit from meditation or mindfulness practice
One explanation of this from a psychological perspective is the individual differences between participants. This is the modern psychological equivalent of what Tibetan Buddhism calls capacity. However there is a characteristic of the Tibetan approach that might be able to shed light on the idea of capacity (or individual differences), it is Bodhicitta1. Progressing beyond the basic stages of meditation (in traditional Tibetan systems) is said to require a Bodhicitta motivation, a wish to use meditation to reduce suffering to self and other inseparably. This is an over simplification of course, there are hundreds of different methods among the Tibetan schools and the degree to which each teacher stresses the need for Bodhicitta is not consistent. However it’s probably reliable to say that compassion based motivation underpins access to and progress within many traditional systems.
No individual spiritual or secular tradition owns the definition of meditation or mindfulness, nor the practices that surround it. And so meditation can grow and develop into any direction demanded by human experience. On one level meditation takes place in a particular context, during a meditation class for example; this may reflect a particular view of the nature of mind and meditation. An alternatively perspective is that the same mind is present inside and outside of formal meditation in a completely integrated way. Some approaches regard meditation as a training of mental processes, effectively a form of behavioral therapy or cognitive development. Sit on a cushion, train for a period of time and acquire some new cognitive disciplines or skills. Other long standing meditation traditions take a different approach, seeing meditation leading to the development of the entire person. Tibetan traditions can also stress compassion as a necessary element for the progress of a meditator, not simply as a prerequisite of some abstract metaphysical paradigm.
We now live in conditions where one form of ‘Buddhist inspired meditation’ has been used by military personnel heading for active service, as well as by high flying business people in a corporate environment. Perhaps the terms meditation and mindfulness do not fully explain any method of meditation clearly, nor give insight into the potential of different approaches. Buddhist meditation systems have developed over centuries in the context of compassion, tolerance and loving kindness. The motivation of the practitioner in this regard is usually seen as key in the progress that they might make. Understanding practitioner motivation; why someone is meditating and what they hope to get from the experience could offer new possibilities in understanding relationships between meditation and wellbeing. But an important step for psychology and neuroscience may be to further explore how concepts like nondual compassion and Bodhicitta motivation may be able to influence the development of the meditator.
1 Bodhicitta can be thought of as a naturally arising wish to attain enlightenment in order to free all beings from suffering. However definitions vary from tradition to tradition.
As the body of research into meditation grows, the evidence of the actual effect of meditating increases. Western science rarely provides clear evidence of causality, particularly when it comes to understanding complex human behavior such as meditation. However there are a significant number of studies that document a relationship between meditation and brain activity.
In 2012 a study was carried out into the effects of meditation (mindfulness and compassion methods) that had a direct effect on the response of a part of the brain called the amygdala to emotional stimuli. The headline findings from this study are that the changes to the amygdala response were measured while people were not meditating, meaning that the effects of an eight week meditation programme were experienced outside of meditation practise. Meditation had been able to exert an influence on people’s brains during a non-meditative state.
The Science of Meditation blog explores recent research in the contemplative sciences
Although it might appear that meditation holds a place in mainstream society, its precise role and the benefits it can bring are very much a subject of academic debate. Western science, particularly psychology, is struggling to establish a coherent definition of meditation which can be used to create a theoretical framework within which meditation might be fully understood. In plain speaking meditation is not always defined reliably, what its components are and how it works is subject to a degree of interpretation. One of the strengths of experimental psychology is replication, when the results of an experiment are repeated by different scientists at different times then the results tend to be viewed more favorably. Because of a lack of consistent definitions, satisfactory replication is big issue in meditation research.
This is not a criticism of meditation. I have seen and experienced the benefits of meditation over many years. But I would like to see significant reforms in the way meditation is researched. The Science of Meditation is a website that highlights and reviews some of the latest research into meditation. Recent blog entries include studies investigating the effectiveness of meditation in a clinical setting as well as workable definitions of the term mindfulness.