Beyond Mindfulness in Plain English.

by Bhante Henepola Gunaratana.

Preface

IN MY EXPERIENCE I have found that the most effective way to express something in order to make others understand is to use the simplest language. I have also learned from teaching that the more rigid the language, the less effective it is. People do not respond to very stern and rigid language, especially when we try to teach something in which people don't normally engage during daily life. Meditation appears to them as something that they cannot always do. As more people turn to meditation, they need more simplified instructions so they can practice by themselves, without a teacher around. This book is the result of requests made by many meditators who need a very simple book written in ordinary language.

In preparing this book I have been helped by many of my friends. I am deeply grateful to all of them. I would especially like to express my deepest appreciation and sincere grat.i.tude to John M. Peddicord, Daniel J. Olmsted, Matthew Flickstein, Carol Flickstein, Patrick Hamilton, Genny Hamilton, Bill Mayne, Bhikkhu Dang Pham Jotika, and Bhikkhu Sona for their most valuable suggestions, comments, and criticisms of numerous points in preparing this book. Elizabeth Reid provided invaluable help in putting together the Afterword to the new edition. Thanks also go to Reverend Sister Sama and Chris O'Keefe for their support in production efforts.

Bhante Gunaratana

INTRODUCTION

American Buddhism

THE SUBJECT OF THIS BOOK is vipa.s.sana meditation practice. Repeat, practice. This is a meditation manual, a nuts-and-bolts, step-by-step guide to insight meditation. It is meant to be practical. It is meant for use.

There are already many comprehensive books on Buddhism as a philosophy and on the theoretical aspects of Buddhist meditation. If you are interested in that material, we urge you to read those books. Many of them are excellent. This book, however, is a "how to." It is written for those who actually want to meditate, and especially for those who want to start now. There are very few qualified teachers of the Buddhist style of meditation in the United States. It is our intention to give you the basic data you need to get off to a flying start. Only those who follow the instructions given here can say whether we have succeeded or failed. Only those who meditate regularly and diligently can judge our effort. No book can possibly cover every problem that a meditator may run into. You will need to meet a qualified teacher eventually. In the meantime, however, these are the basic ground rules; a full understanding of these pages will take you a very long way.

There are many styles of meditation. Every major religious tradition has some sort of procedure that they call meditation, and the word is often very loosely used. Please understand that this volume deals exclusively with the vipa.s.sana vipa.s.sana style of meditation, as taught and practiced in South and Southeast Asian Buddhism. Vipa.s.sana is a Pali-language term often translated as "insight" meditation, since the purpose of this system is to give the meditator insight into the nature of reality and accurate understanding of how everything works. style of meditation, as taught and practiced in South and Southeast Asian Buddhism. Vipa.s.sana is a Pali-language term often translated as "insight" meditation, since the purpose of this system is to give the meditator insight into the nature of reality and accurate understanding of how everything works.

Buddhism as a whole is quite different from the theological religions with which Westerners are most familiar. It is a direct entrance to a spiritual or divine realm, without a.s.sistance from deities or other "agents." Its flavor is intensely clinical, much more akin to what we might call psychology than to what we would usually call religion. Buddhist practice is an ongoing investigation of reality, a microscopic examination of the very process of perception. Its intention is to pick apart the screen of lies and delusions through which we normally view the world, and thus to reveal the face of ultimate reality. Vipa.s.sana meditation is an ancient and elegant technique for doing just that.

Theravada (p.r.o.nounced "terra vada") Buddhism presents us with an effective system for exploring the deeper levels of the mind, down to the very root of consciousness itself. It also offers a considerable system of reverence and rituals, in which those techniques are contained. This beautiful tradition is the natural result of its 2,500-year development within the highly traditional cultures of South and Southeast Asia.

In this volume, we will make every effort to separate the ornamental from the fundamental and to present only the plain truth. Those readers who are of a ritual bent may investigate the Theravada practice in other books, and will find there a vast wealth of customs and ceremony, a rich tradition full of beauty and significance. Those of a more pragmatic bent may use just the techniques themselves, applying them within whatever philosophical and emotional context they wish. The practice is the thing.

The distinction between vipa.s.sana meditation and other styles of meditation is crucial, and needs to be fully understood. Buddhism addresses two major types of meditation; they are different mental skills or modes of functioning, different qualities of consciousness. In Pali, the original language of Theravada literature, they are called vipa.s.sana vipa.s.sana and and samatha samatha.

Vipa.s.sana can be translated as "insight," a clear awareness of exactly what is happening as it happens. can be translated as "insight," a clear awareness of exactly what is happening as it happens. Samatha Samatha can be translated as "concentration" or "tranquillity," and is a state in which the mind is focused only on one item, brought to rest, and not allowed to wander. When this is done, a deep calm pervades body and mind, a state of tranquillity that must be experienced to be understood. Most systems of meditation emphasize the samatha component. The meditator focuses his or her mind on a certain item, such as a prayer, a chant, a candle flame, or a religious image, and excludes all other thoughts and perceptions from his or her consciousness. The result is a state of rapture, which lasts until the meditator ends the session of sitting. It is beautiful, delightful, meaningful, and alluring, but only temporary. can be translated as "concentration" or "tranquillity," and is a state in which the mind is focused only on one item, brought to rest, and not allowed to wander. When this is done, a deep calm pervades body and mind, a state of tranquillity that must be experienced to be understood. Most systems of meditation emphasize the samatha component. The meditator focuses his or her mind on a certain item, such as a prayer, a chant, a candle flame, or a religious image, and excludes all other thoughts and perceptions from his or her consciousness. The result is a state of rapture, which lasts until the meditator ends the session of sitting. It is beautiful, delightful, meaningful, and alluring, but only temporary.

Vipa.s.sana meditation addresses the other component: insight. The vipa.s.sana meditator uses concentration as a tool by which his or her awareness can chip away at the wall of illusion that blocks the living light of reality. It is a gradual process of ever-increasing awareness into the inner workings of reality itself. It takes years, but one day the meditator chisels through that wall and tumbles into the presence of light. The transformation is complete. It's called liberation, and it's permanent. Liberation is the goal of all Buddhist systems of practice. But the routes to the attainment of that end are quite diverse.

There are an enormous number of distinct sects within Buddhism. They divide into two broad streams of thought: Mahayana and Theravada. Mahayana Buddhism prevails throughout East Asia, shaping the cultures of China, Korea, j.a.pan, Nepal, Tibet, and Vietnam. The most widely known of the Mahayana systems is Zen, practiced mainly in j.a.pan, Korea, Vietnam, and the United States. The Theravada system of practice prevails in South and Southeast Asia in the countries of Sri Lanka, Thailand, Myanmar, Laos, and Cambodia. This book deals with Theravada practice.

Traditional Theravada literature describes the techniques of both samatha (concentration) and vipa.s.sana (insight) meditation. There are forty different subjects of meditation described in the Pali literature. They are recommended as objects of concentration and subjects of investigation leading to insight. But this is a basic manual, and we will limit our discussion to the most fundamental of those recommended objects: breathing. This book is an introduction to the attainment of mindfulness through bare attention to, and clear comprehension of, the whole process of breathing. Using the breath as the primary focus of attention, the meditator applies partic.i.p.atory observation to the entirety of his or her own perceptual universe. The meditator learns to watch changes occurring in all physical experiences, feelings, and perceptions, and learns to study his or her own mental activities and the fluctuations in the character of consciousness itself. All of these changes are occurring perpetually and are present in every moment of our experiences.

Meditation is a living activity, an inherently experiential activity. It cannot be taught as a purely scholastic subject. The living heart of the process must come from the teacher's own personal experience. Nevertheless, there is a vast fund of codified material on the subject, produced by some of the most intelligent and deeply illumined human beings ever to walk the earth. This literature is worthy of attention. Most of the points given in this book are drawn from the Tipitaka, which is the three-section compendium of the Buddha's original teachings. The Tipitaka is comprised of the Vinaya, the code of discipline for monks, nuns, and lay people; the Suttas, public discourses attributed to the Buddha; and the Abhidhamma, a set of deep psycho-philosophical teachings.

In the first century C.E., an eminent Buddhist scholar named Upatissa wrote the Vimuttimagga (The Path of Freedom), Vimuttimagga (The Path of Freedom), in which he summarized the Buddha's teachings on meditation. In the fifth century C.E., another great Buddhist scholar, named Buddhaghosa, covered the same ground in a second scholastic thesis, the in which he summarized the Buddha's teachings on meditation. In the fifth century C.E., another great Buddhist scholar, named Buddhaghosa, covered the same ground in a second scholastic thesis, the Visuddhimagga (The Path of Purification), Visuddhimagga (The Path of Purification), which remains the standard text on meditation today. which remains the standard text on meditation today.

It is our intention to present you with the clearest and most concise directions for vipa.s.sana meditation available in the English language. This book offers you a foot in the door. It's up to you to take the first few steps on the road to the discovery of who you are and what it all means. It is a journey worth taking. We wish you success.

CHAPTER 1

Meditation: Why Bother?

MEDITATION IS NOT EASY. It takes time and it takes energy. It also takes grit, determination, and discipline. It requires a host of personal qualities that we normally regard as unpleasant and like to avoid whenever possible. We can sum up all of these qualities in the American word gumption. gumption. Meditation takes gumption. It is certainly a great deal easier just to sit back and watch television. So why bother? Why waste all that time and energy when you could be out enjoying yourself? Why? Simple. Because you are human. Just because of the simple fact that you are human, you find yourself heir to an inherent unsatisfactoriness in life that simply will not go away. You can suppress it from your awareness for a time; you can distract yourself for hours on end, but it always comes back, and usually when you least expect it. All of a sudden, seemingly out of the blue, you sit up, take stock, and realize your actual situation in life. Meditation takes gumption. It is certainly a great deal easier just to sit back and watch television. So why bother? Why waste all that time and energy when you could be out enjoying yourself? Why? Simple. Because you are human. Just because of the simple fact that you are human, you find yourself heir to an inherent unsatisfactoriness in life that simply will not go away. You can suppress it from your awareness for a time; you can distract yourself for hours on end, but it always comes back, and usually when you least expect it. All of a sudden, seemingly out of the blue, you sit up, take stock, and realize your actual situation in life.

There you are, and you suddenly realize that you are spending your whole life just barely getting by. You keep up a good front. You manage to make ends meet somehow and look okay from the outside. But those periods of desperation, those times when you feel everything caving in on you-you keep those to yourself. You are a mess, and you know it. But you hide it beautifully. Meanwhile, way down under all of that, you just know that there has to be some other way to live, a better way to look at the world, a way to touch life more fully. You click into it by chance now and then: you get a good job. You fall in love. You win the game. For a while, things are different. Life takes on a richness and clarity that makes all the bad times and humdrum fade away. The whole texture of your experience changes and you say to yourself, "Okay, now I've made it; now I will be happy." But then that fades too, like smoke in the wind. You are left with just a memory-that, and the vague awareness that something is wrong.

You feel that there really is a whole other realm of depth and sensitivity available in life; somehow, you are just not seeing it. You wind up feeling cut off. You feel insulated from the sweetness of experience by some sort of sensory cotton. You are not really touching life. You are not "making it" again. Then even that vague awareness fades away, and you are back to the same old reality. The world looks like the usual foul place. It is an emotional roller coaster, and you spend a lot of your time down at the bottom of the ramp, yearning for the heights.

So what is wrong with you? Are you a freak? No. You are just human. And you suffer from the same malady that infects every human being. It is a monster inside all of us, and it has many arms: chronic tension, lack of genuine compa.s.sion for others, including the people closest to you, blocked up feelings and emotional deadness-many, many arms. None of us is entirely free from it. We may deny it. We try to suppress it. We build a whole culture around hiding from it, pretending it is not there, and distracting ourselves with goals, projects, and concerns about status. But it never goes away. It is a constant undercurrent in every thought and every perception, a little voice in the back of the mind that keeps saying, "Not good enough yet. Need to have more. Have to make it better. Have to be better." It is a monster, a monster that manifests everywhere in subtle forms.

Go to a party. Listen to the laughter, those brittle-tongued voices that express fun on the surface, and fear underneath. Feel the tension, the pressure. n.o.body really relaxes. They are faking it. Go to a ball game. Watch the fans in the stand. Watch the irrational fits of anger. Watch the uncontrolled frustration bubbling forth from people that masquerades under the guise of enthusiasm or team spirit. Booing, catcalls, and unbridled egotism in the name of team loyalty, drunkenness, fights in the stands-these are people trying desperately to release tension from within; these are not people who are at peace with themselves. Watch the news on TV. Listen to the lyrics of popular songs. You find the same theme repeated over and over in variations: jealousy, suffering, discontent, and stress.

Life seems to be a perpetual struggle, an enormous effort against staggering odds. And what is our solution to all this dissatisfaction? We get stuck in the "if only" syndrome. If only I had more money, then I would be happy. If only I could find somebody who really loved me; if only I could lose twenty pounds; if only I had a color TV, a hot tub, and curly hair; and on and on forever. Where does all this junk come from, and more important, what can we do about it? It comes from the conditions of our own minds. It is a deep, subtle, and pervasive set of mental habits, a Gordian knot that we have tied bit by bit and that we can only unravel in just that same way, one piece at a time. We can tune up our awareness, dredge up each separate piece, and bring it out into the light. We can make the unconscious conscious, slowly, one piece at a time.

The essence of our experience is change. Change is incessant. Moment by moment life flows by, and it is never the same. Perpetual fluctuation is the essence of the perceptual universe. A thought springs up in your head and half a second later, it is gone. In comes another one, and then that is gone too. A sound strikes your ears, and then silence. Open your eyes and the world pours in, blink and it is gone. People come into your life and go. Friends leave, relatives die. Your fortunes go up, and they go down. Sometimes you win, and just as often, you lose. It is incessant: change, change, change; no two moments ever the same.

There is not a thing wrong with this. It is the nature of the universe. But human culture has taught us some odd responses to this endless flowing. We categorize experiences. We try to stick each perception, every mental change in this endless flow, into one of three mental pigeon holes: it is good, bad, or neutral. Then, according to which box we stick it in, we perceive with a set of fixed habitual mental responses. If a particular perception has been labeled "good," then we try to freeze time right there. We grab onto that particular thought, fondle it, hold it, and we try to keep it from escaping. When that does not work, we go all-out in an effort to repeat the experience that caused the thought. Let us call this mental habit "grasping."

Over on the other side of the mind lies the box labeled "bad." When we perceive something "bad," we try to push it away. We try to deny it, reject it, and get rid of it any way we can. We fight against our own experience. We run from pieces of ourselves. Let us call this mental habit "rejecting." Between these two reactions lies the "neutral" box. Here we place the experiences that are neither good nor bad. They are tepid, neutral, uninteresting. We pack experience away in the neutral box so that we can ignore it and thus return our attention to where the action is, namely, our endless round of desire and aversion. So this "neutral" category of experience gets robbed of its fair share of our attention. Let us call this mental habit "ignoring." The direct result of all this lunacy is a perpetual treadmill race to nowhere, endlessly pounding after pleasure, endlessly fleeing from pain, and endlessly ignoring 90 percent of our experience. Then we wonder why life tastes so flat. In the final a.n.a.lysis this system does not work.

No matter how hard you pursue pleasure and success, there are times when you fail. No matter how fast you flee, there are times when pain catches up with you. And in between those times, life is so boring you could scream. Our minds are full of opinions and criticisms. We have built walls all around ourselves and are trapped in the prison of our own likes and dislikes. We suffer.

"Suffering" is a big word in Buddhist thought. It is a key term and should be thoroughly understood. The Pali word is dukkha, dukkha, and it does not just mean the agony of the body. It means that deep, subtle sense of dissatisfaction that is a part of every mind moment and that results directly from the mental treadmill. The essence of life is suffering, said the Buddha. At first glance this statement seems exceedingly morbid and pessimistic. It even seems untrue. After all, there are plenty of times when we are happy. Aren't there? No, there are not. It just seems that way. Take any moment when you feel really fulfilled and examine it closely. Down under the joy, you will find that subtle, all-pervasive undercurrent of tension that no matter how great this moment is, it is going to end. No matter how much you just gained, you are inevitably either going to lose some of it or spend the rest of your days guarding what you have and scheming how to get more. And in the end, you are going to die; in the end, you lose everything. It is all transitory. and it does not just mean the agony of the body. It means that deep, subtle sense of dissatisfaction that is a part of every mind moment and that results directly from the mental treadmill. The essence of life is suffering, said the Buddha. At first glance this statement seems exceedingly morbid and pessimistic. It even seems untrue. After all, there are plenty of times when we are happy. Aren't there? No, there are not. It just seems that way. Take any moment when you feel really fulfilled and examine it closely. Down under the joy, you will find that subtle, all-pervasive undercurrent of tension that no matter how great this moment is, it is going to end. No matter how much you just gained, you are inevitably either going to lose some of it or spend the rest of your days guarding what you have and scheming how to get more. And in the end, you are going to die; in the end, you lose everything. It is all transitory.

Sounds pretty bleak, doesn't it? Luckily, it's not-not at all. It only sounds bleak when you view it from the ordinary mental perspective, the very perspective at which the treadmill mechanism operates. Underneath lies another perspective, a completely different way to look at the universe. It is a level of functioning in which the mind does not try to freeze time, does not grasp onto our experience as it flows by, and does not try to block things out and ignore them. It is a level of experience beyond good and bad, beyond pleasure and pain. It is a lovely way to perceive the world, and it is a learnable skill. It is not easy, but it can be learned.

Happiness and peace are really the prime issues in human existence. That is what all of us are seeking. This is often a bit hard to see because we cover up those basic goals with layers of surface objectives. We want food, wealth, s.e.x, entertainment, and respect. We even say to ourselves that the idea of "happiness" is too abstract: "Look, I am practical. Just give me enough money and I will buy all the happiness I need." Unfortunately, this is an att.i.tude that does not work. Examine each of these goals and you will find that they are superficial. You want food. Why? Because I am hungry. So you are hungry-so what? Well, if I eat, I won't be hungry, and then I'll feel good. Ah ha! "Feel good": now there is the real item. What we really seek is not the surface goals; those are just means to an end. What we are really after is the feeling of relief that comes when the drive is satisfied. Relief, relaxation, and an end to the tension. Peace, happiness-no more yearning.

So what is this happiness? For most of us, the idea of perfect happiness would be to have everything we wanted and be in control of everything, playing Caesar, making the whole world dance a jig according to our every whim. Once again, it does not work that way. Take a look at the people in history who have actually held this type of power. They were not happy people. Certainly, they were not at peace with themselves. Why not? Because they were driven to control the world totally and absolutely, and they could not. They wanted to control all people, yet there remained people who refused to be controlled. These powerful people could not control the stars. They still got sick. They still had to die.

You can't ever get everything you want. It is impossible. Luckily, there is another option. You can learn to control your mind, to step outside of the endless cycle of desire and aversion. You can learn not to want what you want, to recognize desires but not be controlled by them. This does not mean that you lie down on the road and invite everybody to walk all over you. It means that you continue to live a very normal-looking life, but live from a whole new viewpoint. You do the things that a person must do, but you are free from that obsessive, compulsive drivenness of your own desires. You want something, but you don't need to chase after it. You fear something, but you don't need to stand there quaking in your boots. This sort of mental cultivation is very difficult. It takes years. But trying to control everything is impossible; the difficult is preferable to the impossible.

Wait a minute, though. Peace and happiness! Isn't that what civilization is all about? We build skysc.r.a.pers and freeways. We have paid vacations, TV sets; we provide free hospitals and sick leaves, Social Security and welfare benefits. All of that is aimed at providing some measure of peace and happiness. Yet the rate of mental illness climbs steadily, and the crime rates rise faster. The streets are crawling with aggressive and unstable individuals. Stick your arms outside the safety of your own door, and somebody is very likely to steal your watch! Something is not working. A happy person does not steal. One who is at peace with him- or herself does not feel driven to kill. We like to think that our society is employing every area of human knowledge in order to achieve peace and happiness, but this is not true.

We are just beginning to realize that we have overdeveloped the material aspects of existence at the expense of the deeper emotional and spiritual aspects, and we are paying the price for that error. It is one thing to talk about degeneration of moral and spiritual fiber in America today, and another thing to actually do something about it. The place to start is within ourselves. Look carefully inside, truthfully and objectively, and each of us will see moments when "I am the delinquent" and "I am the crazy person." We will learn to see those moments, see them clearly, cleanly, and without condemnation, and we will be on our way up and out of being so.

You can't make radical changes in the pattern of your life until you begin to see yourself exactly as you are now. As soon as you do that, changes will flow naturally. You don't have to force anything, struggle, or obey rules dictated to you by some authority. It is automatic; you just change. But arriving at that initial insight is quite a task. You have to see who you are and how you are without illusion, judgment, or resistance of any kind. You have to see your place in society and your function as a social being. You have to see your duties and obligations to your fellow human beings, and above all, your responsibility to yourself as an individual living with other individuals. And finally, you have to see all of that clearly as a single unit, an irreducible whole of interrelationship. It sounds complex, but it can occur in a single instant. Mental cultivation through meditation is without rival in helping you achieve this sort of understanding and serene happiness.

The Dhammapada, Dhammapada, an ancient Buddhist text (which antic.i.p.ated Freud by thousands of years), says: "What you are now is the result of what you were. What you will be tomorrow will be the result of what you are now. The consequences of an evil mind will follow you like the cart follows the ox that pulls it. The consequences of a purified mind will follow you like your own shadow. No one can do more for you than your own purified mind-no parent, no relative, no friend, no one. A well-disciplined mind brings happiness." an ancient Buddhist text (which antic.i.p.ated Freud by thousands of years), says: "What you are now is the result of what you were. What you will be tomorrow will be the result of what you are now. The consequences of an evil mind will follow you like the cart follows the ox that pulls it. The consequences of a purified mind will follow you like your own shadow. No one can do more for you than your own purified mind-no parent, no relative, no friend, no one. A well-disciplined mind brings happiness."

Meditation is intended to purify the mind. It cleanses the thought process of what can be called psychic irritants, things like greed, hatred, and jealousy, which keep you snarled up in emotional bondage. Meditation brings the mind to a state of tranquillity and awareness, a state of concentration and insight.

In our society, we are great believers in education. We believe that knowledge makes a person civilized. Civilization, however, polishes a person only superficially. Subject our n.o.ble and sophisticated gentleperson to the stresses of war or economic collapse, and see what happens. It is one thing to obey the law because you know the penalties and fear the consequences; it is something else entirely to obey the law because you have cleansed yourself from the greed that would make you steal and the hatred that would make you kill. Throw a stone into a stream. The running water would smooth the stone's surface, but the inside remains unchanged. Take that same stone and place it in the intense fires of a forge, and it all melts; the whole stone changes inside and out. Civilization changes a person on the outside. Meditation softens a person from within, through and through.

Meditation is called the Great Teacher. It is the cleansing crucible fire that works slowly but surely, through understanding. The greater your understanding, the more flexible and tolerant, the more compa.s.sionate you can be. You become like a perfect parent or an ideal teacher. You are ready to forgive and forget. You feel love toward others because you understand them, and you understand others because you have understood yourself. You have looked deeply inside and seen self-illusion and your own human failings, seen your own humanity and learned to forgive and to love. When you have learned compa.s.sion for yourself, compa.s.sion for others is automatic. An accomplished meditator has achieved a profound understanding of life, and he or she inevitably relates to the world with a deep and uncritical love.

Meditation is a lot like cultivating a new land. To make a field out of a forest, first you have to clear the trees and pull out the stumps. Then you till the soil and fertilize it, sow your seed, and harvest your crops. To cultivate your mind, first you have to clear out the various irritants that are in the way-pull them right out by the root so that they won't grow back. Then you fertilize: you pump energy and discipline into the mental soil. Then you sow the seed, and harvest your crops of faith, morality, mindfulness, and wisdom.

Faith and morality, by the way, have a special meaning in this context. Buddhism does not advocate faith in the sense of believing something because it is written in a book, attributed to a prophet, or taught to you by some authority figure. The meaning of faith here is closer to confidence. It is knowing that something is true because you have seen it work, because you have observed that very thing within yourself. In the same way, morality is not a ritualistic obedience to a code of behavior imposed by an external authority. It is rather a healthy habit pattern that you have consciously and voluntarily chosen to impose upon yourself because you recognize its superiority to your present behavior.

The purpose of meditation is personal transformation. The "you" that goes in one side of the meditation experience is not the same "you" that comes out the other side. Meditation changes your character by a process of sensitization, by making you deeply aware of your own thoughts, words, and deeds. Your arrogance evaporates, and your antagonism dries up. Your mind becomes still and calm. And your life smoothes out. Thus meditation, properly performed, prepares you to meet the ups and downs of existence. It reduces your tension, fear, and worry. Restlessness recedes and pa.s.sion moderates. Things begin to fall into place, and your life becomes a glide instead of a struggle. All of this happens through understanding.

Meditation sharpens your concentration and your thinking power. Then, piece by piece, your own subconscious motives and mechanics become clear to you. Your intuition sharpens. The precision of your thought increases, and gradually you come to a direct knowledge of things as they really are, without prejudice and without illusion.

So are these reasons enough to bother? Scarcely. These are just promises on paper. There is only one way you will ever know if meditation is worth the effort: learn to do it right, and do it. See for yourself.

CHAPTER 2

What Meditation Isn't

MEDITATION IS A WORD. You have heard this word before, or you would never have picked up this book. The thinking process operates by a.s.sociation, and all sorts of ideas are a.s.sociated with the word "meditation." Some of them are probably accurate, and others are hogwash. Some of them pertain more properly to other systems of meditation and have nothing to do with vipa.s.sana practice. Before we proceed, it behooves us to blast some of that residue out of our neuron circuits so that new information can pa.s.s unimpeded. Let us start with some of the most obvious stuff.

We are not going to teach you to contemplate your navel or to chant secret syllables. You are not conquering demons or harnessing invisible energies. There are no colored belts given for your performance, and you don't have to shave your head or wear a turban. You don't even have to give away all your belongings and move to a monastery. In fact, unless your life is immoral and chaotic, you can probably get started right away and make some progress. Sounds fairly encouraging, wouldn't you say?

There are many books on the subject of meditation. Most of them are written from a point of view that lies squarely within one particular religious or philosophical tradition, and many of the authors have not bothered to point this out. They make statements about meditation that sound like general laws but are actually highly specific procedures exclusive to that particular system of practice. Worse yet is the panoply of complex theories and interpretations available, often at odds with one another. The result is a real mess: an enormous jumble of conflicting opinions accompanied by a ma.s.s of extraneous data. This book is specific. We are dealing exclusively with the vipa.s.sana system of meditation. We are going to teach you to watch the functioning of your own mind in a calm and detached manner so you can gain insight into your own behavior. The goal is awareness, an awareness so intense, concentrated, and finely tuned that you will be able to pierce the inner workings of reality itself.

There are a number of common misconceptions about meditation. We see the same questions crop up again and again from new students. It is best to deal with these things at once, because they are the sort of preconceptions that can block your progress right from the outset. We are going to take these misconceptions one at a time and dissolve them.

MISCONCEPTION 1: MEDITATION IS JUST A RELAXATION TECHNIQUE.

The bugaboo here is the word just. just. Relaxation is a key component of meditation, but vipa.s.sana-style meditation aims at a much loftier goal. The statement is essentially true for many other systems of meditation. All meditation procedures stress concentration of the mind, bringing the mind to rest on one item or one area of thought. Do it strongly and thoroughly enough, and you achieve a deep and blissful relaxation, called Relaxation is a key component of meditation, but vipa.s.sana-style meditation aims at a much loftier goal. The statement is essentially true for many other systems of meditation. All meditation procedures stress concentration of the mind, bringing the mind to rest on one item or one area of thought. Do it strongly and thoroughly enough, and you achieve a deep and blissful relaxation, called jhana. jhana. It is a state of such supreme tranquillity that it amounts to rapture, a form of pleasure that lies above and beyond anything that can be experienced in the normal state of consciousness. Most systems stop right there. It is a state of such supreme tranquillity that it amounts to rapture, a form of pleasure that lies above and beyond anything that can be experienced in the normal state of consciousness. Most systems stop right there. Jhana Jhana is the goal, and when you attain that, you simply repeat the experience for the rest of your life. Not so with vipa.s.sana meditation. Vipa.s.sana seeks another goal: awareness. Concentration and relaxation are considered necessary concomitants to awareness. They are required precursors, handy tools, and beneficial byproducts. But they are not the goal. The goal is insight. Vipa.s.sana meditation is a profound religious practice aimed at nothing less than the purification and transformation of your everyday life. We will deal more thoroughly with the differences between concentration and insight in chapter 14. is the goal, and when you attain that, you simply repeat the experience for the rest of your life. Not so with vipa.s.sana meditation. Vipa.s.sana seeks another goal: awareness. Concentration and relaxation are considered necessary concomitants to awareness. They are required precursors, handy tools, and beneficial byproducts. But they are not the goal. The goal is insight. Vipa.s.sana meditation is a profound religious practice aimed at nothing less than the purification and transformation of your everyday life. We will deal more thoroughly with the differences between concentration and insight in chapter 14.

MISCONCEPTION 2: MEDITATION MEANS GOING INTO A TRANCE.

Here again the statement could be applied accurately to certain systems of meditation, but not to vipa.s.sana. Insight meditation is not a form of hypnosis. You are not trying to black out your mind so as to become unconscious, or trying to turn yourself into an emotionless vegetable. If anything, the reverse is true: you will become more and more attuned to your own emotional changes. You will learn to know yourself with ever greater clarity and precision. In learning this technique, certain states do occur that may appear trancelike to the observer. But they are really quite the opposite. In hypnotic trance, the subject is susceptible to control by another party, whereas in deep concentration, the meditator remains very much under his or her own control. The similarity is superficial, and in any case, the occurrence of these phenomena is not the point of vipa.s.sana. As we have said, the deep concentration of jhana jhana is simply a tool or stepping stone on the route to heightened awareness. Vipa.s.sana, by definition, is the cultivation of mindfulness or awareness. If you find that you are becoming unconscious in meditation, then you aren't meditating, according to the definition of that word as used in the vipa.s.sana system. is simply a tool or stepping stone on the route to heightened awareness. Vipa.s.sana, by definition, is the cultivation of mindfulness or awareness. If you find that you are becoming unconscious in meditation, then you aren't meditating, according to the definition of that word as used in the vipa.s.sana system.

MISCONCEPTION 3: MEDITATION IS A MYSTERIOUS PRACTICE THAT CANNOT BE UNDERSTOOD.

Here again, this is almost true, but not quite. Meditation deals with levels of consciousness that lie deeper than conceptual thought. Therefore, some of the experiences of meditation just won't fit into words. That does not mean, however, that meditation cannot be understood. There are deeper ways to understand things than by the use of words. You understand how to walk. You probably can't describe the exact order in which your nerve fibers and your muscles contract during that process. But you know how to do it. Meditation needs to be understood that same way-by doing it. It is not something that you can learn in abstract terms, or something to be talked about. It is something to be experienced. Meditation is not a mindless formula that gives automatic and predictable results; you can never really predict exactly what will come up during any particular session. It is an investigation and an experiment, an adventure every time. In fact, this is so true that when you do reach a feeling of predictability and sameness in your practice, you can read that as an indication that you have gotten off track and are headed for stagnation. Learning to look at each second as if it were the first and only second in the universe is essential in vipa.s.sana meditation.

MISCONCEPTION 4: THE PURPOSE OF MEDITATION IS TO BECOME PSYCHIC.

No. The purpose of meditation is to develop awareness. Learning to read minds is not the point. Levitation is not the goal. The goal is liberation. There is a link between psychic phenomena and meditation, but the relationship is complex. During early stages of the meditator's career, such phenomena may or may not arise. Some people may experience some intuitive understanding or memories from past lives; others do not. In any case, these phenomena are not regarded as well-developed and reliable psychic abilities, and they should not be given undue importance. Such phenomena are in fact fairly dangerous to new meditators in that they are quite seductive. They can be an ego trap, luring you right off the track. Your best approach is not to place any emphasis on these phenomena. If they come up, that's fine. If they don't, that's fine, too. There is a point in the meditator's career where he or she may practice special exercises to develop psychic powers. But this occurs far down the line. Only after the meditator has reached a very deep stage of jhana jhana will he or she be advanced enough to work with such powers without the danger of their running out of control or taking over his or her life. The meditator will then develop them strictly for the purpose of service to others. In most cases, this state of affairs occurs only after decades of practice. Don't worry about it. Just concentrate on developing more and more awareness. If voices and visions pop up, just notice them and let them go. Don't get involved. will he or she be advanced enough to work with such powers without the danger of their running out of control or taking over his or her life. The meditator will then develop them strictly for the purpose of service to others. In most cases, this state of affairs occurs only after decades of practice. Don't worry about it. Just concentrate on developing more and more awareness. If voices and visions pop up, just notice them and let them go. Don't get involved.

MISCONCEPTION 5: MEDITATION IS DANGEROUS, AND A PRUDENT PERSON SHOULD AVOID IT.

Everything is dangerous. Walk across the street and you may get hit by a bus. Take a shower and you could break your neck. Meditate, and you will probably dredge up various nasty matters from your past. The suppressed material that has been buried for quite some time can be scary. But exploring it is also highly profitable. No activity is entirely without risk, but that does not mean that we should wrap ourselves in a protective coc.o.o.n. That is not living, but is premature death. The way to deal with danger is to know approximately how much of it there is, where it is likely to be found, and how to deal with it when it arises. That is the purpose of this manual. Vipa.s.sana is development of awareness. That in itself is not dangerous; on the contrary, increased awareness is a safeguard against danger. Properly done, meditation is a very gentle and gradual process. Take it slow and easy, and the development of your practice will occur very naturally. Nothing should be forced. Later, when you are under the close scrutiny and protective wisdom of a competent teacher, you can accelerate your rate of growth by taking a period of intensive meditation. In the beginning, though, easy does it. Work gently and everything will be fine.

MISCONCEPTION 6: MEDITATION IS FOR SAINTS AND SADHUS, NOT FOR REGULAR PEOPLE.

This att.i.tude is very prevalent in Asia, where monks and holy men are accorded an enormous amount of ritualized reverence, somewhat akin to the American att.i.tude of idolizing movie stars and baseball heroes. Such people are stereotyped, made larger than life, and saddled with all sorts of characteristics that few human beings can ever live up to. Even in the West, we share some of this att.i.tude about meditation. We expect the meditator to be an extraordinarily pious figure in whose mouth b.u.t.ter would never dare to melt. A little personal contact with such people will quickly dispel this illusion. They usually prove to be people of enormous energy and gusto, who live their lives with amazing vigor.

It is true, of course, that most holy men meditate, but they don't meditate because they are holy men. That is backward. They are holy men because because they meditate; meditation is how they got there. And they started meditating before they became holy, otherwise they would not be holy. This is an important point. A sizable number of students seems to feel that a person should be completely moral before beginning to meditate. It is an unworkable strategy. Morality requires a certain degree of mental control as a prerequisite. You can't follow any set of moral precepts without at least a little self-control, and if your mind is perpetually spinning like a fruit cylinder in a slot machine, self-control is highly unlikely. So mental culture has to come first. they meditate; meditation is how they got there. And they started meditating before they became holy, otherwise they would not be holy. This is an important point. A sizable number of students seems to feel that a person should be completely moral before beginning to meditate. It is an unworkable strategy. Morality requires a certain degree of mental control as a prerequisite. You can't follow any set of moral precepts without at least a little self-control, and if your mind is perpetually spinning like a fruit cylinder in a slot machine, self-control is highly unlikely. So mental culture has to come first.

There are three integral factors in Buddhist meditation-morality, concentration, and wisdom. These three factors grow together as your practice deepens. Each one influences the other, so you cultivate the three of them at once, not separately. When you have the wisdom to truly understand a situation, compa.s.sion toward all parties involved is automatic, and compa.s.sion means that you automatically restrain yourself from any thought, word, or deed that might harm yourself or others; thus, your behavior is automatically moral. It is only when you don't understand things deeply that you create problems. If you fail to see the consequences of your actions, you will blunder. The person who waits to become totally moral before he begins to meditate is waiting for a situation that will never arise. The ancient sages say this person is like a man waiting for the ocean to become calm so that he can take a bath.

To understand this relationship more fully, let us propose that there are levels of morality. The lowest level is adherence to a set of rules and regulations laid down by somebody else. It could be your favorite prophet. It could be the state, the head of your tribe, or a parent. No matter who generates the rules, all you have to do at this level is know the rules and follow them. A robot can do that. Even a trained chimpanzee could do it, if the rules were simple enough and he were smacked with a stick every time he broke one. This level requires no meditation at all. All you need are the rules and somebody to swing the stick.

The next level of morality consists of obeying the same rules even in the absence of somebody who will smack you. You obey because you have internalized the rules. You smack yourself every time you break one. This level requires a bit of mind control. But if your thought pattern is chaotic, your behavior will be chaotic, too. Mental cultivation reduces mental chaos.

There is a third level of morality, which might better be termed as "ethics." This level is a quantum leap up the scale from the first two levels, a complete shift in orientation. At the level of ethics, a person does not follow hard and fast rules dictated by authority. A person chooses to follow a path dictated by mindfulness, wisdom, and compa.s.sion. This level requires real intelligence, and an ability to juggle all the factors in every situation to arrive at a unique, creative, and appropriate response each time. Furthermore, the individual making these decisions needs to have dug him- or herself out of a limited personal viewpoint. The person has to see the entire situation from an objective point of view, giving equal weight to his or her own needs and those of others. In other words, he or she has to be free from greed, hatred, envy, and all the other selfish junk that ordinarily keeps us from seeing the other person's side of the issue. Only then can he or she choose the precise set of actions that will be truly optimal for that situation. This level of morality absolutely demands meditation, unless you were born a saint. There is no other way to acquire the skill. Furthermore, the sorting process required at this level is exhausting. If you tried to juggle all those factors in every situation with your conscious mind, you'd overload yourself. The intellect just can't keep that many b.a.l.l.s in the air at once. Luckily, a deeper level of consciousness can do this sort of processing with ease. Meditation can accomplish the sorting process for you. It is an eerie feeling.

One day you've got a problem-let's say, to handle Uncle Herman's latest divorce. It looks absolutely unsolvable, an enormous muddle of "maybes" that would give King Solomon himself a headache. The next day you are washing the dishes, thinking about something else entirely, and suddenly the solution is there. It just pops out of the deep mind, and you say, "Ah ha!" and the whole thing is solved. This sort of intuition can only occur when you disengage the logic circuits from the problem and give the deep mind the opportunity to cook up the solution. The conscious mind just gets in the way. Meditation teaches you how to disentangle yourself from the thought process. It is the mental art of stepping out of your own way, and that's a pretty useful skill in everyday life. Meditation is certainly not an irrelevant practice strictly for ascetics and hermits. It is a practical skill that focuses on everyday events and has immediate applications in everybody's life. Meditation is not "other-worldly."

Unfortunately, this very fact const.i.tutes the drawback for certain students. They enter the practice expecting instantaneous cosmic revelation, complete with angelic choirs. What they usually get is a more efficient way to take out the trash and better ways to deal with Uncle Herman. They are needlessly disappointed. The trash solution comes first. The voices of archangels take a bit longer.

MISCONCEPTION 7: MEDITATION IS RUNNING AWAY FROM REALITY.

Incorrect. Meditation is running straight into reality. It does not insulate you from the pain of life but rather allows you to delve so deeply into life and all its aspects that you pierce the pain barrier and go beyond suffering. Vipa.s.sana is a practice done with the specific intention of facing reality, to fully experience life just as it is and to cope with exactly what you find. It allows you to blow aside the illusions and free yourself from all the polite little lies you tell yourself all the time. What is there is there. You are who you are, and lying to yourself about your own weaknesses and motivations only binds you tighter to them. Vipa.s.sana meditation is not an attempt to forget yourself or to cover up your troubles. It is learning to look at yourself exactly as you are to see what is there and accept it fully. Only then can you change it.

MISCONCEPTION 8: MEDITATION IS A GREAT WAY TO GET HIGH.

Well, yes and no. Meditation does produce lovely blissful feelings sometimes. But they are not the purpose, and they don't always occur. Furthermore, if you do meditation with that purpose in mind, they are less likely to occur than if you just meditate for the actual purpose of meditation, which is increased awareness. Bliss results from relaxation, and relaxation results from release of tension. Seeking bliss from meditation introduces tension into the process, which blows the whole chain of events. It is a Catch-22: you can only experience bliss if you don't chase after it. Euphoria is not the purpose of meditation. It will often arise, but should be regarded as a byproduct. Still, it is a very pleasant side effect, and it becomes more and more frequent the longer you meditate. You won't hear any disagreement about this from advanced pract.i.tioners.

MISCONCEPTION 9: MEDITATION IS SELFISH.

It certainly looks that way. There sits the meditator parked on a little cushion. Is she out donating blood? No. Is she busy working with disaster victims? No. But let us examine her motivation. Why is she doing this? The meditator's intention is to purge her own mind of anger, prejudice, and ill will, and she is actively engaged in the process of getting rid of greed, tension, and insensitivity. Those are the very items that obstruct her compa.s.sion for others. Until they are gone, any good works that she does are likely to be just an extension of her own ego, and of no real help in the long run. Harm in the name of help is one of the oldest games. The grand inquisitor of the Spanish Inquisition spouted the loftiest of motives. The Salem witch-craft trials were conducted for the "public good." Examine the personal lives of advanced meditators, and you will often find them engaged in humanitarian service. You will seldom find them as crusading missionaries who are willing to sacrifice certain individuals for the sake of a supposedly pious idea. The fact is that we are more selfish than we know. The ego has a way of turning the loftiest activities into trash if it is allowed free range. Through meditation, we become aware of ourselves exactly as we are, by waking up to the numerous subtle ways that we act out our own selfishness. Then we truly begin to be genuinely selfless. Cleansing yourself of selfishness is not a selfish activity.

MISCONCEPTION 10: WHEN YOU MEDITATE, YOU SIT AROUND THINKING LOFTY THOUGHTS.