Tips on seated meditation

 

I'm working on a book on Buddhism; I guess this is my first public announcement of that.  These ideas I'm sharing here aren't directly about all of that scope, but it definitely overlaps.  I recommended in an online group that someone try out meditation in order to help them with memory and mental focus problems, along with getting their sleep in order, and exercising.  

That was in a Reddit thread here, in an interesting group about "biohacking."  Lots of those people take a lot of new and even relatively experimental supplements or drugs, but it also relates to other kinds of scope, basics, like adjusting sleep, diet, and exercise inputs.  I don't take random supplements or drugs, but it's interesting hearing about all that.

That person asked for tips or starting points on how to meditate, and I commented this:

Sure, along with the usual framing limitations. I tried practicing on my own a long time ago, and then did formal training when I was ordained as a Thai Buddhist monk, for two months, but all that is still limited. And there are different forms of meditation, etc.

Keeping it simple could help. It's probably best to try conventional seated meditation, "cross-legged," because that form is functional, but if you have a problem you could try in a chair instead. Not the lotus position, that most people's legs won't do, ordinary sitting. I'm going to explain why you might have problems, and how to work around them. That's beyond having a "bad hip" or whatever else; that is whatever it is. People carry tension in their bodies and it's essentially almost unnatural to try to remain motionless. It makes the tension in your body intensify, creating a feedback loop of feeling tense, feeling stress from tension, and so on. I'm only talking about sitting cross-legged for 10 or 15 minutes, early on; nothing too taxing. Still, it will probably feel unfamiliar.

Watching your breathing and relaxing it makes all the difference. Your breathing actually connects fairly directly with your mental state. Usually the link goes one way, and happiness or stress causes relaxed stomach breathing or tense, choppier, faster, upper chest breathing (respectively). You can practice and make it go the other way; you can adjust your breathing to adjust mental state. To meditate you only need to relax a bit, pay some attention to your breathing, and acknowledge random trains of thought as they come up, and let them go. In the very beginning your mind will be a bit noisy, but it will settle some. You can practice mental calmness while you walk too; that will help.

A limited amount of shifting around won't change anything, repositioning yourself. Later less will be required. If you can get to where you can do 15 minutes and it isn't a problem you can keep going, but beyond a half an hour things get harder, and there's no need to push it. Definitely set a timer, otherwise you'll keep guessing how long it will be, or looking at a clock. You can sit on something, a thin mat, a pillow, whatever, but it will be helpful to learn to let your body structure shift to a comfortable position, versus making a thicker cushion do the work. You are calming your body and mind at the same time. Your body's weight should settle into how your skeleton rests; that's a part of it.

Why do it? It seems reasonable to ask, even important to. It's not a wrong answer just to see what comes of it. It will relax your mind and give you more patience and focus throughout your day, but the process is slow enough that if you watch for it you'll be disappointed. Over a month of practicing every other day there might be some change. It takes more mental focus and causes more stress than it seems it might. That mostly drops out not so long in, but it's like how people are when they first try out running. They suck at it, and it's unpleasant. Later you can relax into it and it's familiar. You figure out what works for you.

I would avoid music, or any background noise, but some is fine. Your own mind will be noisy enough. There's a tipping point past which it's a lot more comfortable. In some training forms they might do more with breathing (just breath from your stomach, in a very relaxed fashion, a bit on the slow side). One approach alternates walking and seated meditation. I'd just sit, not too much, daily if it works out to. No need for too much pressure; skipping a day won't matter. If you feel very tense, sweat a lot, or feel pain you just need to relax more. It will bump your body temperature a little, the extra effort, more than it seems that it would. You don't have to be good at it, or put a lot of time in, or experience a quiet mind, for it to feel pleasant. Maybe just more so after you finish.

The rest of what I'm writing, the book that I mentioned, isn't mostly practical guidance like that, but one section is roughly exactly that, those ideas.  Then it's funny how the audience that you imagine or speak to changes how you frame and communicate the ideas, so the form wouldn't be identical.

The rest is about other interesting experiences with Buddhism, and about my own take on what Buddhism is supposed to be, how core teachings can be put into practice.  A long time ago I experienced a high degree of disruption in my life and looked into all sorts of explanations of what the human condition was all about, and how to make positive changes, and within a couple of years I gradually focused almost entirely on Buddhism.  It works.  Earlier on I was reading philosophy, psychology, random New Age oriented themes, whatever I ran across.

I have two degrees in studying philosophy and religion (and one in industrial engineering); that's related.  That came later though; it was more a part of trying to communicate what I had learned, over many years of study and practice, which ultimately didn't work out.  Now I'm trying again, and if communicating through writing a book doesn't work out I can live with that, but I feel compelled to try.  It could help people.

no need to make that face, but this is basically it