‘How do I find the time?’
Before we can even start trying to meditate, the first hurdle is clearing the space in our day to do it. Most people claim not to have enough time, but the irony is that if you took some time for meditation you would stop feeling so busy. A lot of our busyness is internal rather than external: we don’t actually have more than we can manage to do, we just have so little mental space that we can’t plan or prioritize and so we feel a lot busier than we really are. If we started our day with just five minutes of meditation, we would feel like we had gained a lot of time.
To make sure we take that time for meditation, we have to really believe in the benefits it will bring. We only do the things we want to do. We can’t bully ourselves into a meditation habit, but if we remember how much more space meditation could create in our lives we will naturally develop a wish to engage.
What should we focus on?
There are many different objects of meditation to choose from, but I would recommend two practices for a basic daily schedule:
1A breathing meditation or similar to calm the mind. We can’t gain deep experience of any of the more contemplative meditations until we gain some ability to let go of distractions and enjoy some taste of inner peace. So it is really helpful to spend a bit of time – 5, 10, 15 minutes, whatever feels comfortable – just letting go and settling the mind.
2Secondly, we can add in a meditation to help us maintain that peaceful mind. We can follow the meditations presented in The New Meditation Handbook, a series of 21 meditations that we practice in a three-week cycle. After three weeks we have covered everything we need to reach our full spiritual potential; then we can start the cycle again, gaining a deeper experience each time we go round.
This presentation of 21 meditations – which we call lamrim – is particularly helpful as a way of integrating everything we learn about Buddhist practice. If you come along to weekly meditation classes, it can feel like we’re constantly getting new information: there are so many good ideas being thrown at us, but how do we remember and apply them all? If we are familiar with the 21 lamrim meditations, we will see that all the advice we’re given fits into one of these practices: the structure of lamrim is like a storeroom where can keep all of the spiritual instructions filed away in the more useful place, ready to come to our aid when we need it.
I think this would be the ideal daily practice: one session of breathing meditation, and one of lamrim. If you don’t feel up to meditating twice a day, that’s OK – start with just some breathing meditation and build up to doing more.
I also find it very helpful to combine meditation with some prayers to prepare the mind: the Liberating Prayer which we use at all our classes, or the Heart Jewel prayers if you have more time. I’ll write more about that soon!