Understanding Meditation: Focus, Clarity, and the Path to a Better Life

When meditating, is our aim to develop focus or the ability to clear the other thousand thoughts I want to be able to meditate for at least an hour, but what good is it if I focus on the wrong thing?

A Balanced Approach to Meditation

Great questions! Whether you're seeking the end result that meditators aim to attain or simply trying to understand the essence of the practice, let's explore the goals and techniques of meditation.

Goals of Meditation

The goal of meditation isn't as universal as it may seem. Different people pursue different goals, and even within the same tradition, there can be multiple objectives. In the Thai Forest tradition where I were ordained as a Theravada Buddhist, the ultimate goal is to attain Nirvana. However, our approach to achieving this goal is through vipassana, or insight meditation. The idea is that calmness and wisdom are developed, with calmness leading to wisdom and vice versa.

The Role of Breath in Meditation

Focusing on the breath is arguably the most popular and effective technique for meditation. This practice involves bringing your awareness back to the breath whenever your mind wanders. The purpose is not just to focus on the breath but to give your mind a job. The mind, always seeking to solve problems, can be distracted by thoughts and issues. By focusing on the breath, you're providing a task for the mind, which can then be set aside when the moment arises.

Techniques and Practices

There are various techniques and practices in meditation:

anapanasati (mindfulness of breathing): This technique involves focusing on your breath as a way to ground your mind and let go of mental distractions. Sitting meditation: Simply sitting for a given period. Guided meditation: Using guided imagery or sounds to direct your focus. Mindfulness meditation: Simply observing your thoughts as they come and go without judgment.

Developing Quality-Driven Meditation

Meditation is not just about focusing on the breath; it's about developing inner qualities such as compassion, self-control, and wisdom. These qualities are universally admired for their positive impacts on both an individual and society.

How to Know You’re Doing It Right

To know you’re doing meditation right, there are a couple of key indicators:

Consistent focus: Stay focused on your chosen object of meditation, whether it's your breath, a specific sensation, or a guided image. Continuous letting go: When your mind wanders, gently bring your focus back to your chosen object. Longer sessions: Gradually increase your meditation time as you become more comfortable with the practice.

Mindfulness of breathing (anapanasati) is particularly effective because it's a universally accessible practice. The breath is always present, and it provides a consistent anchor for your attention. However, any sensory phenomena in your environment can serve as an effective focus.

Conclusion

Meditation is a powerful tool for personal and social well-being. By focusing on the breath, you're developing qualities that are highly valued. Whether you're meditating for an hour or just a few minutes, the key is consistency and the cultivation of inner peace and wisdom.