Is there a right way to meditate? (video)

Rewired w/ Dr. Joe Dispensa; Andy Rogers (photographer), Being Magazine Instagram; Ananda (Dharma Buddhist Meditation), Dhr. Seven, Ashley Wells (eds.), Wisdom Quarterly

I should probably start by sitting in a group because I don't really know what I'm doing.

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I used to try to sit alone but would fall asleep.

Ocean Grove, Victoria. Being Magazine profiled this picture, "The power of meditation." ✨

By carving out time to simply be with ourselves — just as we are — we’re deepening our capacity to be present, curious, and compassionate. We strengthen these tools in our meditation [stillness] practice, but we practice them in the everyday moments of life that challenge us. 📸 @andyrogersphotographer wellbeing.com.au/being/the-power-of-meditation

Sit in the City

Yeah, that's a good idea.

In group meditation sits at Shambhala Los Angeles, in the town of Eagle Rock, the lead would often say, "There's no wrong way to meditate."

This was helpful at first because it can remove over-striving, efforting, stress, and perfectionism. At that time, when people are new to sitting, it's wise to exercise "beginner's mind" rather than the more usual "monkey mind."

One can then settle into a natural sit and meditation may happen. Sitting is not really the same as meditating but it's the proximate cause of it.

If there's no wrong way to meditate

then there can be no right way.

Right meditation is the Way.

("Meditation" is a single word for the three final factors, the third of the threefold division of the Noble Eightfold Path, namely: right effort, right mindfulness, and right stillness or samadhi).

This is incorrect. There are right and wrong. For example, there are habits one might fall into that will be detrimental, not the least of which is "wrong mindfulness" (miccha sati). Some might say, "There's no wrong mindfulness," but there surely is.

Being Magazine on Instagram: “Practices such as mindfulness, yoga, and meditation are life-changing tools that help bring us into the present moment — the only place that…”

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According to the Buddha, "Health is the most precious to gain, and contentment is the greatest wealth" (Sukkhavagga: Happiness, Dhammapada XV).

That's why the historical Buddha specified "right mindfulness" (samma sati), a component of the Noble Eightfold Path to enlightenment. "Noble" (arya) means enlightened, awakened, liberated. Otherwise any old mindfulness (bare awareness, presence, vigilance, wakefulness) might do.

What is the "right" way?

The "right" way is to sit skillfully engaging the Five Hindrances that are sure to come up:

1. Craving
2. Aversion
3. Sleepiness
4. Restlessness
5. Doubt.

Single-pointedness of mind alleviates craving, which is diversified, full of grasping this and that, and clinging to the pleasant.

Loving kindness alleviates aversion (anger, annoyance, wrath), which also manifests as fear (a kind of needing to get away from what is perceived as unpleasant).

Attentiveness (and rest ahead of time) alleviates sloth and torpor or bodily tiredness and mental sluggishness, as does a sense of urgency (samvega) that life is short, suffering is imminent, and our wish and chance to practice is brief and fleeting.

Contentment (calm in the here and now) alleviates restlessness, which is a form of too much sense of urgency. This may seem a contradictory message, given the former hindrance, but it's all about balance. We must balance the Five Strengths (faith/confidence, wisdom, energy, stillness/concentration, and mindfulness).

Direct seeing eventually alleviates skeptical doubt, and trust/faith (conviction or confidence in the Buddha, the Community of Awakened Disciples (Sangha), and the Teaching (Dharma) alleviate it immediately.

There's no need to control the experience. Let go.

There are other antidotes as well, which Wisdom Quarterly has covered before. Another better way would be to develop or come to a meditation practice with wholesome states, such as nongreed, nonhatred, and nondelusion positively expressing themselves as letting go, kindness and fearlessness, and mindfulness (bare awareness of what is present at this moment) or right view, wisdom, and open-mindedness to hear the Dharma.

Western Buddhist teacher Beth Upton (bethupton.com) teaches the perfect balance of contentment and a sense of urgency to make striving a joy and a success: