Practicing Peace Meditation for Tranquility of Body and Mind

We live in the information age, yet lots of people feel like they can’t cope with the huge amount of new information they are supposed to be familiar with, especially at work. Similarly, even as ecological awareness is growing, it seems that threats to the environment are growing even more quickly. Further, it seems that the increasing number of disaster relief organizations can’t keep up with the increasing number of disasters continually occurring around the world. Even the long-term viability of the human race has become uncertain. As a result of all this, anxiety has become widespread, and it’s no wonder that serious mental disorders are so prevalent, especially depression, manic-depressive disorders, and panic disorders.   Taking America as an example, it’s considered to be a highly developed nation, yet it is plagued by what have become known as “lifestyle diseases” or “diseases of affluence.” One result of this pervasive sense of pressure and anxiety has been an increasing interest amongst Americans in Buddhism and meditation, a trend which began in the middle of the last century. Now, the purpose of meditation is self-knowledge and returning to one’s natural condition, but just what does this mean for freedom-loving Americans?   In the aftermath of the 911 terrorist attacks and the media hype which followed, the pre-existing sense of anxiety and insecurity has steadily increased. At the same time, this is also the age of dualities, such as: globalization versus indigenization; tradition versus modernity; and technology versus ecology. In response to the considerable anxiety of living in such a socio-cultural milieu, increasing numbers of people are turning to meditation, since regular meditation practice has been shown to reduce physical and mental tension and promote a sense of well-being.   The basic practice I teach consists of four steps and can be practiced at any time and any place. It’s called “peace meditation.” If you try it out, you’ll soon discover its positive results.   The first step consists of using deep breathing exercises to expel stale air and toxins from the body and to increase oxygen intake.   The second step is reining in the mind. Ordinarily, the mind is in the habit of running after whatever catches its fancy. But to practice meditation, we need to bring it under control. The formula for doing this is as follows: Place your attention on the tip of your nose. Let the nose observe the mouth; move your attention to your mouth. Let the mouth observe the heart; move your attention to your heart. The heart has no object to observe.   The third step is awareness of the breath. Keep your full attention on the incoming and outgoing breath, remaining completely clear and aware. This brings inner tranquility.   The fourth step consists of quietly listening to the sound of silence. Listen; allow all sounds to become silent; allow all sounds, both inner and outer, to become silent. Allow all of your ideas, anxieties, and worries to become silent. Listen to silence. Turn inwards; return to the original, silence.   Let’s give it a try. For the time being, let go of everything. Breathe in; breathe out. Keep your torso and spine straight; keep your head up, and bring your lower jaw slightly inwards. Breathe in with your throat; breathe out with your nose. Breathe with your abdomen; breathe out with your nose. Breathe in and out seven times with a sense of relaxation and happiness.   Okay, place your attention on the tip of your nose. Now shift your attention from your nose to your mouth. Now shift your attention from your mouth to your heart, then observe your heart, where there is no object to observe. The heart returns to the heart; the heart has no fixed abode.   Okay, quietly observe the breath coming in, and going out. As you breathe in and out, clearly observe the sense of coolness and warmth; whether the breath is long or short; coarse or fine. The breath is always with us; from the moment of birth to the day we die, we are continually breathing, but we rarely notice it. Now take a moment to notice how wonderful it is just to breathe.   Okay, relax your ears, relax your head, relax your shoulders, relax your chest, relax your entire body, down to the last cell. Relax and listen; quietly listen, calmly listen. Everything is silent and tranquil. Quietly listen to the silence of space, the silence of the earth; any noise you hear is also silent. Quietly listen; listen to the sound of silence.   Okay, slowly raise your hands and rub them together. Then gently massage your face, head, kidneys, limbs, and joints. Then slowly stand up.   If during the practice you feel drowsy, try taking a few deep breaths. When your attention wanders, just keep bringing it back to the task at hand. You can alternate between these four steps as needed.   While practicing in this way, did you feel calm, like you had returned to yourself? This is the practice of returning to your source, to the state prior to being born, that sense of peace, clarity, and tranquility. This practice brings a sense of wellbeing; it’s a way of using your innate ability to cultivate inner peace and become free of anxiety.   There is also a simplified version which is also a very effective way to reduce stress and anxiety. It’s called “one-minute meditation.” The four-step formula goes like this: Breathe deeply, bring your palms together in front of your chest, relax, and experience peace. Because it’s so simple and easy to remember, this technique is highly suited for dealing with stressful moments in everyday life.   Actually, modern life is quite difficult; everyone is so busy and stressed out; and the steadily increasing pollution levels make things even more difficult. In such a situation, it’s important to have a handy way to experience mental and physical peace; otherwise, it’s easy to get overly stressed, lose control, and make things even worse.   Finally, we need to understand and live in accordance with this central principle of Buddhism: When the mind is at peace, the world is at peace.    http://www.093ljm.org