A Beginner's Guide to Meditation
As we trod the path of caring for our mental health, we begin to hear the same repeated advice:
“Meditate.”
Okay — simple enough… but where do we begin? and what type of meditation are we even supposed to be practicing?
In this article, we are going to explore two complementary forms of seated meditation that effectively train our brain to cultivate calmness and joy: peaceful abiding and insight meditations.
"Sitting in meditation is nourishment for your spirit and nourishment for your body, as well. When we sit, we feel fresh, solid, and free."
—Thich Nhat Hanh
Peaceful Abiding Meditation
Shamatha Meditation, often translated as ‘tranquility’ or ‘peaceful abiding,’ originates from ancient Indian Vedic Traditions dating back over 2,500 years ago. It can be thought of as a tool to train our brain for calm and focus.
It begins with the simple act of stopping and observing. We then fix our attention on a single primary object — usually the breath — which serves as our “anchor” throughout the meditative process.
Our goal in peaceful abiding meditation is simply to bring our attention back to the rise and fall of the breath whenever the mind starts to become entangled in thought. By consistently bringing our focus back to the breath, we are training the brain to return to any present-moment task at hand more quickly.
As we persistently practice peaceful abiding, our concentration strengthens and the mind becomes more stable. We gradually notice a calming of both mind and body, gaining control over what often feels unruly.
Below is a step-by-step sequence for peaceful abiding meditation:
-How To Practice Peaceful Abiding Meditation-
Find a quiet space and settle into a comfortable posture, with your spine erect.
Set your intention for calmness and focus.
Anchor your point of focus to the breath.
Gently note each inhale and exhale:
Observe the breath as it enters the nostrils and fills the lungs.
Observe as the breath falls out of the lungs and nostrils.
Note any distractions, remaining non-judgmentally aware:
When a thought arises, simply note it as “thought.”
When an emotion arises, simply note it as “emotion.”
Gently and repeatedly return attention to breathe.
Over time, you’ll notice that returning your attention to the breath becomes easier, and the noise of the mind and restlessness of the body gradually settle.
“Breathing in, I calm my body. Breathing out, I smile. Dwelling in the present moment, I know this is a wonderful moment.”
—Thich Nhat Hanh
For those who have never sat in silence by themselves, this can initially feel uncomfortable and tumultuous.
However, we must encourage ourselves to embrace the discomfort, for the storm is temporary.
Throughout this experience of peaceful abiding, the mind naturally undergoes a ‘settling’ process, bringing unresolved images or scenarios from the past into awareness, some of which may have been pushed aside for months, years, or even decades.
Again, the mind goes through this ‘settling’ process naturally — we do not need to force it or actively think about these experiences. Our task is simply to follow the above steps and return to the breath. With time and practice, we will notice a blooming sense of calm and focus.
This is where our second, complimentary form of meditation comes in — insight meditation, which allows us to dive into the origins of those thoughts, emotions, and experiences.
Insight Meditation
Also known as Vipassana, insight meditation dates back to the 6th century BC and comes directly from the teachings of Gautama Buddha. It can be thought of as self-psychotherapy.
The overall goal of insight meditation is to understand ourselves on the deepest of levels and gain insight into the events that have shaped us over the course of our lives. It allows us to understand the roots of our problems, understand our true nature as human beings, and expand our self-identity, consciously cultivating new paths of presence and compassion.
This begins by observing the breath, as in peaceful abiding meditation.
Then, when we notice thoughts, emotions, or sensations arising, our task becomes to briefly redirect our attention to three fundamental truths of existence:
that everything that we experience is fleeting,
that all dissatisfaction stems from resistance to reality,
and that what we think of as our self is ever-changing.
As always, we gently return to the breath.
Through this process, we are transforming conditioned, unhelpful thoughts from the past into a mindset grounded in the reality of the present moment.
Here’s a step-by-step sequence for practicing insight meditation:
-How To Practice Insight Meditation-
Repeat the same sequence from Peaceful Abiding Meditation to come to a settled place.
Continue utilizing the breath as an anchor and emphasizing nonjudgmental awareness of thoughts, emotions, and sensations.
When thought, emotion, or sensation arise, notice they constantly shift and change. Nothing is permanent. Take note of this. Gently return to the breath.
When any sense of discomfort or dissatisfaction arises, notice their origination of resistance or attachment. All dissatisfaction comes about from resistance or attachment. Take note of this. Gently return to the breath.
When memories of the past arise, notice how your body, mind, and overall life have changed since those experiences. Appreciate how your body and mind are constantly evolving, yet there is an Observing Presence behind these experiences which remains constant. Take note of this. Gently return to the breath.
Continue to gently bring attention back to the present-moment sensation of the breath.
"With [insight meditation], we see the true nature of our thoughts and feelings. We observe their impermanence, their no-self nature, and their interdependence with all of life."
—Thich Nhat Hanh
Ultimately, through the practice of insight meditation, we solidify the understanding that we are not defined by our thoughts, emotions, or sensations.
Instead, we cultivate the skill of observational awareness, which allows us to consciously respond to these experiences rather than impulsively react to them. With this, we become empowered to embrace our life experiences and take charge of our mind, body, and destinies.
Through this process of actualization, the walls of the fear-based, over-protective ego also begin to dissolve. Our sense of self expands and we come to recognize that we are not solely isolated individuals, but the result of millions of years of cosmic unfolding. Our identity begins to include not only our body, but also our environment, the planetary ecosystems, and the universe as a whole.
We realize that we are an inseparable thread woven into the fabric of Life itself.
This realization further dissolves fear and deepens our sense of peace, allowing us to know that we are never alone, but rather All One.
"When you look at the ocean, you see that each wave is part of the ocean. You are like a wave, but you are also the ocean."
—Thich Nhat Hanh
Tips for Integration
To truly reap the benefits of meditative practice, we must first genuinely decide that we wish to cultivate peacefulness and joy through this seated practice. It’s also imperative that we intentionally schedule a regular time for it, optimally soon after waking or before sleeping.
The usual recommendation is to practice a combination of peaceful abiding and insight meditations daily, starting with 10 to 20-minute sessions. The research shows that even with just 10 to 20 minutes per day, benefits like stress reduction and improved decision-making can emerge.
Of course, longer sessions are going to be more effective. From what I’ve experienced throughout my decade-long meditation practice, complete settling of the mind tends to occur around the 45-minute mark.
Ultimately, consistency is key.
As we regularly practice, we become able to seamlessly integrate these skills into our everyday lives beyond the meditation cushion, infusing our every interaction with peacefulness and joy.
May meditative practice serve you well on your journey of inner stillness and joy.
Max Kristopher Komes
www.MaxKomes.com
Max Komes is a Master’s-level Registered Mental Health Counselor Intern offering supervised in-person counseling services in Pensacola, Florida, as well as statewide.
If you find that these messages resonate with you, take the next step in rediscovering mental clarity by scheduling a session with Max below:
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This writing is for educational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health providers with any questions you may have regarding a medical condition. If you have imminent health concerns, please call 1-800-NAMI.
