How to Meditate: A Practical Guide to Making Friends with Your Mind
Iâd argue that itâs impossible to talk about this book without expanding it into a discussion on life...bordering personal, especially personal growth. When I stumbled upon self-help book reviews on goodreads it became apparent to me how my previously held view re self-improvement/self-help books - that itâs all rubbish, unnecessary, and cunning in a way that they capitalize on the very vulnerabilities that make us human, that we are above self-help shit, that we can strive to be better without the aid of such things (because if it indeed is self-help you donât need external materials ie self-help books to help yourself) - is shared by many. In particular because I was exposed to how fundamentalists behave, and naturally drawn to cult stories (Scientology, Jim JonesâŠ). At that time it only seemed natural to me that this sense of repulsion bled into the more neutral, or even mostly helpful sections of self-help bodies of thought.
Iâd lived my previous 20+ years like that - rolling my eyes whenever someone told me that Paulo Coelho is their favorite author, or that some event has changed their life, and then they turned to religion/a more positive philosophy in life. I also had a friend whose positive philosophy seemed intensely forced, like there was no room for critical thinking there. It felt like a shortcut - and thereâs always a price to pay for taking one. My friend told me that Iâm a person who wonât believe in anything/shift my belief unless it has impacted me personally, or that I have seen/experienced it myself, I justified this by saying that I just favor hard evidence over empty fairy tale. If you can relate then you know that no amount of advice can really do you any good unless you have suffered from the consequences on your own and instill the change from the inside of you yourself.
But even then the idea of identity itself (eg âIâm a person who wonât believe in anything )...is very fragile now. One of the ideas presented over and over again by different Buddhist philosophies is that your identity is not fixed, neither is anyoneâs. I probably thought of identities as fixed before - I know the kind of person I really am, or sheâs not that kind of person, she wonât do that, etc. And I was kinda proud, I held it like a badge of honor: âI know I am a stubborn person, I am an all-or-nothing kind of person, I know what I want.â In this view identity is akin to a glass sculpture. And the more you spend time with other people, with yourself, you see that we constantly violate this fixed set of⊠ârulesâ you kinda set of your own accord, again and again. In effect not only is our idea of their identity shattered, so are we, sometimes. Like when I give in to grey areas, or find myself not knowing what I want, I punish myself hard unconsciously. Itâs not even like punishing yourself for not doing enough/getting good grades, itâs like punishing yourself for not being...yourself - but really, just for not being what you think you are (which is why it still genuinely baffles me when someone says, âbe yourselfâ - I think what it means is really to âbe at ease with yourselfâ, to just to loosen up and do whatever you feel like doing without caring so much about what other people might be thinking, rather than literally to âbe yourselfâ because if you are unable to loosen up etc⊠essentially that quality is still attributable to you: You are still being yourself, you are not being somebody else. This could be a linguistic slip rather than a difference in perspectives)
In her essay, my granddaughter came to the conclusion that her mother had a fixed idea of herself as being a certain way. And one of my granddaughterâs conclusions was that weâre changing all the time; everything about us is always changing. My granddaughter said, âWhen you hold a fixed idea of yourself, you have to leave out all the parts that you find boring, embarrassing, difficult, or sad. You leave out the emotions you donât want to feel. And then when you do that, when you leave out all those parts, when those parts are not acceptable, then it eats away at you underneath. These unacknowledged parts are like a hum in the background thatâs eating away at you, and you have to find an escape to get away from that. And my motherâs escape was alcohol.â
In order for us to be fully present, to experience life fully, we need to acknowledge and accept all our emotions and all parts of ourselvesâthe embarrassing parts as well as our anger, our rage, our jealousy, our envy, our self-pity, and all these chaotic emotions that sweep us away. Looking for an exit from experiencing the full range of our humanity leads to all kinds of pain and suffering. Meditation gives us the opportunity to experience our emotions naked and fresh, free from the labels of ârightâ and âwrong,â âshouldâ and âshouldnât.â
Digressing a tad further⊠this Aeon article is pretty excellent on elaborating the downside of absolutist thinking - which I suspect is highly linked with how fixed you view of identity is. I love it - as recently I find myself more and more leaning toward respecting nuances and complexities, instead of shunning them away, it once felt like a wake-up call. Also a tad alarming when a study demonstrates how absolutist thinking is positively correlated with oneâs mental health, the newest predictor after the use of pronoun (ie the more you use âIâ instead of other pronouns, the more prone you are to mental illnesses - I found this pretty alarming tooâŠmy rate isnât looking that good lol)
So I started meditating in a conscious effort to...better my mental health. In this book Pema did a stellar job at pinpointing exactly the challenges Iâve faced since I started meditation (eg thinking if you can never truly be zen/calm & collected then whatâs the point of it all - isnât it as good as not trying at all? You think that you have it all together and that youâre really chilled out, and then something really blows it for you), I think itâs due to the fact that she was after all a ânormalâ/average Western human being before - studied in Berkeley, had a husband. Itâs amazing how easy it is to relate to her, but even more amazing I think how after all these years she hasnât lost touch with how she was before - she has this level of understanding of the common modern struggle I feel a lot of other Buddhist monks will never be able to come close to (nothing wrong, just different and definitely understandable thatâs all). She feels so human⊠I love one of the talks where she doesnât hold back saying that a certain kind of âself-loveâ practice corny, without denying the effectiveness of it - that to me feels very genuine and lighthearted.
A lot of things in this book are nothing new - something that youâve heard before and keep hearing over and over again, but in my opinion it is exactly what you need - you need a constant reminder, a repetition. Our mind is so good at forgetting, but most likely it is actually just wandering. Served from Pemaâs perspective however the reminder feels fresh. It feels like something you can keep coming back to, which is one of my favorite âdharmasâ/reminders. I remember when I was little, I was back home in Jakarta, I was in a car traveling to my old house. And then all of a sudden I was thinking, why is it so hard to stick to a thought? I was thinking about a pink elephant and challenged myself, how long can I think about this pink elephant? Nothing heavy, no details needed, I just need to have this pink elephant on my mind. And before I knew it⊠I realized that Iâd forgotten about the pink elephant. But I remembered that I forgot - and this bit, this part when I remembered that Iâd forgotten...back then I didnât know, but I was essentially practicing what meditation is trying to teach: To keep coming back. And that exact split-second moment, according to Mingyur Rinpoche, Pemaâs teacher, is the moment of pure meditation:
Mingyur Rinpoche points out that when youâre just with the mind and thoughts as an object, and then you go completely unconscious and get swept away by them, you often have this little âoopsâ moment when you call yourself back. He pointed out that this âoopsâ moment is actually a moment of pure meditation, a moment where you are totally centered in the present moment. At this place, the mind just naturally comes back. Itâs unforced. You could meditate for years and years and you never make it happen. And yet it happens here in this fresh, unmeditated moment of catching yourself to come back. Thoughts will arise, and when they do, let those thoughts pass through. Itâs a very radical notion that thoughts could be a friend or an ally rather than an obstacle or something you have to struggle with. When thoughts call our attention to the discursiveness of our minds and call us back to the present moment, Iâd say they are worth the price of admission.
Because no doubt will the mind wander, and itâs fine, itâs even useful because without the wandering there will be no âoopsâ moment. The mind can, and will wander, it just needs to come back⊠to be here again. No matter how long it takes, no matter how many times it has to keep coming back. There is no limit to your humility, youâll always find an occasion to seize the moment with arrogance in one form or another, but then you have your âoopsâ moment and replace the arrogance with the confidence that you are able to come back to the ground safely. For me this is a strong driver of constant practice because I know for a fact I will never be too zen to discard the practice completely
I find this âteachingâ...to keep coming back, is so useful and so instrumental not only in meditation but also, in fact especially, in life. If thereâs one thing you need to do, you just need to be present. If you canât itâs fine, you just need to come back. When you let go of your old absolutist thinking, itâs so easy to feel groundless. In fact I feel a bit of it now - I try to stop letting go of whatever beliefs I have, whatever things I believe should happen. And it feels light...but it feels like floating too. I feel like thereâs nothing outside myself that I can hold on to, much less fight for...I feel like my willpower is being sucked out of me, and it feels helpless. But at least I have myself and the rest of my life to figure that out, I have myself to keep coming back to - this can feel daunting and comforting at different times.
All my life Iâve been holding on too hard - I thought thatâs how youâre supposed to fight, you fight your best fight, you try your hardest. You struggle and you power through and you look back and you marvel at how beautiful the struggle is. My friend told me that Iâm one of the most determined persons he knows. Sometimes I think thatâs how I got here (not saying that âhereâ is the most amazing place, but itâs better than a lot of other alternatives I could imagine). Another favorite dharmas of mine is (I use the word dharma very loosely, idk how else Iâm supposed to address this thing lol) the inherent neutrality of all things⊠I still hold a similar view like last time - that there will always be struggle, that the struggle is beautiful - but now I think that we shouldnât look down upon the time when itâs easy too. When thereâs nothing happening. All of it - the good and the bad, without devaluing the good and denying that the bad sucks - is inherently neutral:
The fifth and last quality regarding why we meditate is what I call âno big deal.â Itâs what I am getting at when I say we become flexible to the present moment. Yes, with meditation you may experience profound insight, or the magnificent feeling of grace or blessing, or the feeling of transformation and newfound courage, but then: no big deal. Youâre on your deathbed, and you have this nurse whoâs driving you nuts, and itâs funny: no big deal.
This was one of the biggest teachings from my teacher, Chögyam Trungpa Rinpoche: no big deal. I remember one time going to him with what I thought was a very powerful experience from my practice. I was all excited, and as I was telling him about this experience, he had a look. It was a kind of indescribable look, a very open look. You couldnât call it compassionate or judgmental or anything. And as I was telling him about this, he touched my hand and said, âNo . . . big . . . deal.â He wasnât saying âbad,â and he wasnât saying âgood.â He was saying that these things happen and they can transform your life, but at the same time donât make too big a deal of them, because that leads to arrogance and pride, or a sense of specialness. On the other hand, making too big a deal about your difficulties takes you in the other direction; it takes you into poverty, self-denigration, and a low opinion of yourself. So meditation helps us cultivate this feeling of no big deal, not as a cynical statement, but as a statement of humor and flexibility. Youâve seen it all, and seeing it all allows you to love it all.
Now I have a post-it saying âNo Big Dealâ pasted on my wall.
Although I mentioned earlier that the goal of meditation is not to be the most zen person but Iâd like to think that itâll be good if you can get better at emotion regulation, or at least emotion awareness while at it. And I find that a simple âdrop the story and find the feelingâ strategy laid out in this book really practical, and so far it mostly has worked for me:
As Iâve mentioned, one of the things that makes us get so lost in our emotions is that we attach our stories to them. I discovered quite a while back (and this was very liberating for me) that the escalation of emotionsâwhere youâre really in the river, swept away, losing all your perspective, totally carried away by loneliness and anger and despairâis fueled by the story line. Our emotions are like the stone thrown into the water, without the rings. An emotion, without the story, is immediate, sharp, and raw. The direct experience of the emotion creates no ripples. But with the storyline, the ripples get bigger and bigger and go out farther and farther, and actually turn into waves and hurricane-velocity winds. The story line really churns things up.
You know how you might put on music in order to make yourself cry? You play a particular song and you just milk the sadness. Our story lines are like that, except we donât need music. We have our mind and our thoughts, and they can rev up the emotions. But if we use our emotions as the object of meditation, as our friend and support, itâs like standing on the bank of the river and observing.
In practice this bookâs technique of meditation is a tad different from the one Iâve been practicing -mine is probably closer to Lynchâs transcendent meditation technique. The biggest difference is in Pemaâs technique you are encouraged to open your eyes throughout the whole session, the idea behind it is that you should keep meditating in spite of the sights in front of you - often a bigger distraction than the sounds, smells... itâs quite compelling but I havenât tried it yet.
In defense or rather in resisting a meditation journey we often turn to other âlogical explanationsâ to be our devilâs advocate, which I think is only natural. But I find that sometimes they go hand in hand instead of negating each other. I just revisited a DFWâs video, I have a lot of sympathy for him, he was one of my role models. His âthis is waterâ speech, angled from a human effort to shift from self-centredness to empathy, feels like a different approach to the principle of unconditional friendliness held by Pema. And in another interview videos of his, although he without a doubt expresses his ideas rather eloquently, but he keeps...holding back, he keeps coloring his speeches duller than they could be, reflecting how painfully aware he is of how ridiculously wrong he could be, I feel like... he keeps hammering on how he canât run away from that fact...thereâs so much sadness even in his brightest, most confident statements. This reminds me of my fav Pickle Rickâs episode in which Rick encounters a therapist, who in my opinion, gives one of the best monologues in the history of TV shows:
Rick, the only connection between your unquestionable intelligence and the sickness destroying your family is that everyone in your family, you included, use intelligence to justify sickness. You seem to alternate between viewing your own mind as an unstoppable force and as an inescapable curse. And I think itâs because the only truly unapproachable concept for you is that itâs your mind within your control. You chose to come here, you chose to talk to belittle my vocation, just as you chose to become a pickle. You are the master of your universe, and yet you are dripping with rat blood and feces. You enormous mind literally vegetating by your own hands. I have no doubt that you would be bored senseless by therapy, the same way Iâm bored when I brush my teeth and wipe my ass. Because the thing about repairing, maintaining, and cleaning is itâs not an adventure. There is no way to do it so wrong you might die. Itâs just work. And the bottom line is, some people are okay going to work, and some people⊠well, some people would rather die. Each of us gets to choose.
Back to this book! This is a book to reflect on the natural paradox of things, an attempt to be conscious even when we are swept away--whether by a curious sense of wonder or a strong, discouraging sense of overwhelm. Of letting things unfold on their own. Of being ok with doubting...accepting that the path isnât linear. Life is long...if you hold on too strong for too long you start to feel claustrophobic on the inside, if youâre just floating around youâll drown. Itâs not rocket science, not at all: All it takes is practice, and loyalty to it. And sometimes, itâs more difficult to commit to than rocket science....