The First Noble Truth teaches us that everyone that is unenlightened will experience discontentedness. This causes the vast majority people to have problems in life. If you’re dealing with a lot of stress, then you might wind up having issues with anxiety or depression. It isn’t possible to completely eliminate sources of stress from your life as that would be aversion, but you can learn to eliminate discontentedness 100% by using certain methods found on The Eightfold Path as discovered and declared by Gotama Buddha. That is if it is taught and understood properly. One of the spokes on the path’s Dhamma wheel is Right Concentration – singleness of mind. Right Concentration is cultivated by Breathing Mindfulness Meditation. Right Mindfulness is also cultivated through Breathing Mindfulness Meditation.
Anyone Can Learn to Meditate
Some people think of meditation as a spiritual practice, and it is for many people. However, meditation can also simply be a method for calming yourself down and focusing. Anyone can learn how to meditate since it is rather simple to do. It’s going to be easy to learn how to meditate for short periods of time to alleviate stress.
You can learn Breathing Mindfulness Meditation from a Teacher for free here: https://youtube.com/playlist?list=PLFuun1phKgQnONxfSSspFXY2WxjHBPij4
Meditation as a Daily Practice
You might choose to make meditation a part of your daily routine. For example, you could choose to meditate in the morning to get yourself ready for the day. It also might be a good idea to meditate at the close of the business day when you’re feeling stressed after work. If you meditate regularly, then it can help to make you more resilient and less likely to get angry, frustrated, annoyed, i.e. discontent.
To properly develop a daily meditation practice, it is recommended to download Volume 1 of this free book series and examine chapter 11: https://mailchi.mp/39071e3aa871/freebuddhabooks (you do not have to enter an email and a hard copy of this book is also available on amazon for the price it costs to print).
Using Meditation to Calm Down in the Moment
Another popular way to use meditation is to meditate whenever you need to calm down. You might encounter a very stressful situation that will left you feeling very anxious. This is a time to practice the Enlightenment Factors of Tranquility, Concentration, and Equanimity. This active situation can be counteracted by using meditation to find your center. This will help you to regain control of your emotions so that you can move forward with peacefulness, singleness of mind, and evenness of temper instead of being thrown off your game.
When attempting to meditate, you should strive to find a place for thirty minutes that you can spend quietly meditating. The basic idea is to catch your thoughts as they wander and try to maintain focus on only the breath. Every time the monkey mind wanders, recognize it, catch it, and bring the focus back to the breath with awareness to any sensations felt in the body. Remember to just breathe slow, subtle and deep while relaxing. Breaths should last 10-20 seconds on the way in and 10-20 seconds on the way out. The slower and longer the breath, the more focus it will require to maintain it. That is the idea to limit wandering thoughts. You are essentially training your mind and meditation should be thought of as a training regimen.
Some people will chant while they meditate, but you really only need to focus on breathing and relaxing. This is only recommended to begin and end sessions for focus and concentration, i.e. to ease the mind in and out of meditation. There are no mystical or magical things behind mantras or chants, no matter what some may say.
After each meditation session, you should feel significantly better than you did before. Consistency is where it will be extremely noticeable. Significant results are documented and reported from those who average 2 sessions a day for 2 months minimum. I will tell you that meditation is cumulative and that 2-3 sessions per day working up to 30 minutes or more per session is what will produce the best results. The Buddha chose to meditate in the morning, midday, and evening for this exact reason.
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May you be peaceful, may you be safe, may you be well and may you be freed of all discontentedness and the suffering causes.