Mindfulness (Shamatha) Meditation

Brief Description: In Mindfulness Meditation the aim is it to have a mind that is stable and calm. Mindfulness itself is a Buddhist term meaning being in a state of present awareness, where we are conscious of experience and sensation without being judgmental or controlling thus freeing us to fully experience the moment. The practice of non-resistance is another core principle of mindfulness meditation and this is achieved by letting go with each breath. Similar in technique to Vipisanna, the mindfulness mediator sits erect but opens the eyes at a half lid, focusing a few inches in front of the nose. Focusing on the breath is key to the technique and attention is brought back to the breath as distracting sensations/thoughts arise. However, the larger object is the meditation as we are training, strengthening the mind’s ability to go to a state of calmness and stability. “Through mindfulness practice we are just developing and strengthening it (the mind’s natural state of harmony), and eventually we are able to remain peacefully in our mind without struggling.”*

What is the main focus? To achieve the mind’s natural state of stability and calmness.

Is it a religion? The technique is non-sectarian but it is rooted in Buddhist tradition.

Does it involve chanting? No chanting but a “labeling” technique is used to bring focus by labeling a noise as “Hearing, hearing”.

What is the meditation posture? The mindfulness mediator sits erect but opens the eyes at a half lid, focusing a few inches in front of the nose.

What is the average meditation practice time? Suggested amount is 5, 10 or 15 minutes twice a day, or as you personally see fit.

Where is the technique usually practiced? In a space free of disturbance and that is uplifting and restful.

How do you learn the technique? It is perhaps one of the simplest techniques and can be grasped through the written instructions found online. But there are courses available.

Scientifically proven benefits: Mindfulness has been studied by Jon Kabat-Zinn of University of Massachusetts Medical School:
http://www.umassmed.edu/Content.aspx?id=42426

Cost to learn? Free or perhaps donation if you take a course