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The Importance of Mindfulness Meditation

Khu. Khuryearn

Introduction
Nowadays, in the time of modern technology, human beings have more advantages of possessing tools and gadgets such as computer, television, mobile phone etc in order to fulfil their enjoyment of life. Nevertheless, many people today seem to be experiencing more pressure than those of ancient days. Although modern technologies were meant for the comfort and ease of our human life, people seem to be more busy and stressful than before.  Those who are engaged with big business, politics, employees, employers; and even those are working in Hollywood films are now seeking for both physical and mental relaxation. To cater for their needs, a number of meditation centres have been set up to help them reduce stress and anxiety so that they could cope with and carry on their hectic life style.  Not surprisingly, Buddhist Mindfulness Meditation, which was discovered by the Buddha over 2500 years ago, is now spread far and wide.

With regarding to Mindfulness, the Buddha has proclaimed that “this is the only way for the purification of beings, for the overcoming of sorrow and trouble, for the destruction of suffering and grief, for reaching the right path, for the attainment of the highest happiness (Nibbana)”.¹ Another important message concerning with Mindfulness is that on the last Visakha (Vesak) Day in May 2003, the UN’s Secretary General, Kofi Annan, said, “The Buddha's message was one of peace and compassion, but also one of mindfulness-  of being fully aware of oneself, one's actions and the world in which one lives. That message is one that should be taken seriously by all concerned about the direction and fate of humankind. Unless we are more mindful of succeeding generations, our relentless degradation of the environment will compromise their ability to meet their needs.”²

What is Mindfulness Meditation
Mindfulness meditation is about being aware of our movements paying attention to what is going on in our body and mind, and in the world around us, but without judgment on or reaction to anything. Staying in touch with reality in this way from moment to moment would lead to see things as they are. It would help you to take care of yourselves so that we are able to live your lives in a fuller and healthier way.

Mindfulness meditation is also known to benefit people with a range of problems of both physical and mental nature, but it is not necessarily helpful to cure a specific disease.There are times in our lives when we experience difficulty, stress and struggle; and for some of us this is just our daily experience.

Mindfulness meditation, as acknowledged by great people and scientists, promotes a way of being that helps tackle life’s problems – physical, mental, social and emotional. Overall, it is often helpful in dealing with an ongoing difficulty – the problem may not change but the way we relate to it can. Mindfulness Meditation, however, has nothing to do with any miracle or supernatural power as such. It is just simply a kind of mental training and self-culture that helps us to live a happy and active life.³

The Practice of Mindfulness
To practise mindfulness effectively, one will basically require a theoretical knowledge of the practice along with actual training under the guidance of an experienced teacher. The best source of theoretical knowledge on mindfulness is indeed the discourse called “Satipatthana Sutta”. One should read it with its commentary and get a fair idea of the method of the teaching. It is essential to think long and deep on the instruction until one gets the hang of its application in daily life. In the Sutta, the Buddha has taught the Four Objects of Mindfulness namely, body, feeling, conscious-ness and mental objects. These four can be considered as the beginning of the road to insight and inner peace. They are actually “starting-points”. Mindfulness is aroused within the meditator by contemplating on anyone of the four objects. With the Arousing of Mindfulness, one wakes up heedful, aware and careful, and is in a state of full mental attention in regard to any work in hand.

According to Satipatthan Sutta, mindfulness medita-tion can be practised at anytime and any place by just simply paying attention to our mental or physical movements. You can practise mindfulness by intensively contemplating on your breathing. You can also practise it while sitting, standing, walking or lying in bed. You can develop mindfulness by contemplating on your pleasant or unpleasant feelings. You may reflect on the qualities of the Buddha. You may observe a dead body as your meditation object. Over all, you can put any objects from inside or outside of your body to develop your mindfulness.

Intensive Mindfulness Practice of Breathing
Although Mindfulness Meditation can be practised in many ways, it is necessary for a beginner to have an intensive practice. Here, as an example, I would like to mention just briefly the Intensive Practice of Mindfulness on Breathing. When giving instruction to Bhikkhus (monks), the Buddha said, “O bhikkhus, a bhikkhu, gone to the forest, to the foot of a tree, or to an empty place, sits down, cross-legged on his lap, his body erect, and arouses mindful-ness in the object of meditation, namely, the breathing which is in front of him. Mindful he breathes in and mindful he breathes out.” ⁴ By this, here is the marking clear of getting a suitable place for a meditator who wishes to intensively cultivate mindfulness. This means certain places and techniques are necessary for the Intensive Mindfulness Practice on Breathing, like those used since the time of the Buddha, on regular basis in the Buddhist meditation centres around the world even today.

“To bend in your legs crosswise on the lap” is important for the firmness of the posture and ease of breathing.  “To keep your upper body erect” is to keep the vertebrae in such a position that every segment of the backbone to be placed upright and held your upper body straight. “Mindful he breathes in and mindful he breathes out” means a meditator breathes in and out without abandoning mindfulness.⁵

At the beginning, the mind of a meditator usually wanders on visual and other objects rather than breath. It is so hard to keep one’s mind going on the road of meditation and just like a wild young bull yoked to a cart, runs off the road. In the same way of a horse-tamer who wants to break a wild young bull should bind it firmly to a stout-stake, a meditator should tie his/her mind fast to one’s breath, which is the meditation object. The purpose of this Intensive Mindfulness Practice on Breath is for just knowledge and remembrance. That is for the sake of a wider and wider, or further and further measure of knowledge, and for the increase of mindfulness.⁶

More Alert and Mindful in the Time of Danger
Actually, it is factual that one is more mindful in the time of danger. For example, while driving a car, you will be more alert and mindful when you think of accidents that happen here and there everyday as we have heard on radio or seen on television and newspapers. The Buddha taught us the same way in relation to the practice of mindfulness. Those who have some basic level of mindfulness should go further and deeper like contemplating on other serious objects such as parts of our human bodies, dead bodies, and we should also contemplate on poverty, illness, pain, suffering etc. that all beings have to inevitably face sooner or later. The purpose of this type of meditation is to be aware of the wrong perceptions, we have, of our bodies and possessions. Because of wrong perceptions, we become proud of ourselves and forget about the fall down and decay of life. These things are very much a part of our life and it is very important to have the right attitude towards it. Therefore, these types of meditation can help us face wisely both good and bad circumstances in life.

Conclusion
In summary, I would just like to quote an observation made by Steve Connor, the Science Editor of the UK Independent Newspaper, about science and Buddhist meditation: “The left prefrontal lobes of Buddhist practitioners appear to “light up” consistently, rather than just during acts of meditation. Another study of Buddhists by scientist at the University of California has also found that meditation might tame the amygdale, the part of the brain involved with fear and anger.”⁷ This shows how scientists have discovered about Mindfulness Meditation that could boost parts of the brain and immune system.  Indeed, the above observation shows the increasing evidences of the Importance of Mindfulness Meditation.

May all beings be happy!!

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References:

1. Satipatthana Sutta, Majjhima Nikaya No. 10 and Digha Nikaya No.22
2. Soma Thera, The Way of Mindfulness, Revised Edition, 1999, Malaysia.
3. Venerable Dhammasami, Mindfulness Meditation Made Easy, 1999, Malaysia.
4.  http://www.un.org/apps/sg/sgstats.asp 15/5/2003
5. Independent.co.uk 22 May 2003