You might have come across some meditation techniques that sound complicated—like contemplating on impermanence, life, or reciting long mantras. Sometimes, they can even cause stress, or people might feel overwhelmed. No joke!
If that style works for you, great, go ahead. But if you want something simple, read on carefully.
Meditation in Pali is referred to as Samati, which means reaching a state where good experiences arise because you've overcome the 5 hindrances of the mind:
Sensual desire
Ill will
Sloth and torpor
Restlessness
Doubt
When the Buddha spoke about Meditation practice, he often referred to Sati, which means mindfulness, and perseverance.
Sati is about being in the moment, knowing what you’re doing right now. It plays a crucial role in meditation and is the foundation of all morality.
The Satipatthana Sutra is one of the well known key meditative teachings that talks about mindfulness (Sati). The word Pathana means base, so Satipatthana refers to the bases of mindfulness. There are 4 bases where you can anchor your mind:
Body – This includes practices like breathing or walking meditation.
Feeling – Using your feelings, whether they’re pleasant, unpleasant, or neutral, as a tool.
Mind – Being aware of your thoughts. You can also visualize objects to stop your mind from wandering.
Dhamma – This is more advanced, and once you anchor your mind here, you’ll eventually find tranquility.
"So, Sati (mindfulness) should stay with you at all times, until you naturally become calm—without trying to force yourself to be calm."
Next, let see how simple technique is
The untrained mind needs taming, like any rebellious creature. All animal trainers know that to train something, you need an incentive to grab its attention. For a dog, it might be a ball or a bone.
For the mind, you can use your preferred meditation technique as your indicator. When crazy thoughts show up, just return home to your chosen anchor. Simple.
Your thoughts can come in two forms: vision and sound. To tame vision, you must use vision, like visualizing a crystal ball, the sun, or even your deity—something simple that doesn’t cause more distractions. To calm auditory sensations, try reciting a short mantra like “clear and bright,” “God loves me,” or something equally easy and soothing. These tools will help you stay mindful. And once you notice you’ve lost focus, return to your “home.” That’s what simple Sati is all about.
Everyone has their own way of taming the mind, but in the end, it always comes down to returning to the present moment when the mind starts wandering. Once your mind is calm, with no more thoughts, do nothing. Just let go.
Here’s a simple meditation technique:
Stay relaxed and focus on the present moment, using your meditation tool as an anchor.
When you notice your mind has wandered, just return home to your focus—no expectations, no pressure.
Once you’ve reached a state of calm, let go of control and simply experience the moment.
It’s that simple. If you are interested in meditation, feel free to contact us or experience simple meditation yourself
I'll leave a reference in case you want some authentic proof.
Vitakkasanthana Sutta: The Relaxation of Thought
"There is the case where evil, unskillful thoughts — imbued with desire, aversion, or delusion — arise in a monk while he is referring to and attending to a particular theme. He should attend to another theme, apart from that one, connected with what is skillful. When he is attending to this other theme, apart from that one, connected with what is skillful, then those evil, unskillful thoughts — imbued with desire, aversion, or delusion — are abandoned and subside. With their abandoning, he steadies his mind right within, settles it, unifies it, and concentrates it. Just as a skilled carpenter or his apprentice would use a small peg to knock out, drive out, and pull out a large one; in the same way, if evil, unskillful thoughts — imbued with desire, aversion, or delusion — arise in a monk while he is referring to and attending to a particular theme, he should attend to another theme, apart from that one, connected with what is skillful. When he is attending to this other theme, apart from that one, connected with what is skillful, then those evil, unskillful thoughts — imbued with desire, aversion, or delusion — are abandoned and subside. With their abandoning, he steadies his mind right within, settles it, unifies it, and concentrates it. https://www.accesstoinsight.org/tipitaka/mn/mn.020.than.html Buda
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