When I was a teenager (1972-79), I suffered from a sense of confusion, uncertainty and fear as I tried to make sense of things. This was at the height of the nuclear arms race, a time when our world leaders subscribed to the theory of “mutually assured destruction” (MAD). The idea that Mr. Reagan and the Soviet leader would refrain from pushing their red buttons knowing that the other would certainly retaliate with enough megatons of explosives to blow up the planet fifty times over - did little to reassure me that the world was a safe place.
f we look around the world today, there is still great conflict and suffering, not just among human beings, but all life forms. Nonetheless, in the past thirty years, somehow, I’ve learned to feel a greater sense of peace in the face of the ever present insecurities which come with the gift of life. I’d like to share with you what has been helpful for me in developing that inner peacefulness.
In the eleventh grade, while I was on a school field trip, I attended a seminar on meditation. I can’ t remember why I signed up for it, except that I was curious. Something inside told me that there might be something interesting here to learn.
I learned a technique to calm the mind by sitting quietly on my bed each morning before breakfast, and each evening before sleep, observing my breath. Immediately I felt a sense of calmness and peace that I had never really experienced before.I remember the teacher sharing that practicing meditation is like watering the garden of your mind. In time, the soil becomes very rich, flowers blossom, and one creates a beautiful inner sanctuary within.
But meditation seemed weird because none of my friends or family did it. I succumbed to the peer pressure of wanting to fit in with my friends, and after about a year, I stopped doing it. Ten years later, while I was going through another difficult transition in life, I remembered how meditation had helped calm my mind and so I picked it up again and began searching for a teacher.
What is meditation? Meditation is different things to different people. A general definition of meditation is that it is a training of the mind or the heart. While it is true that our school years and the business world provide a sort of training, meditation is qualitatively different.
In school and the business world, we tend to focus a lot of energy on increasing our intelligence, our conceptual knowledge, in a broad range of subjects like math, language, science, history, economics, and so forth. This is important. Our world depends on people with practical knowledge and information in order to solve problems of modern society - everything from urban growth, transportation, employment, technology, education, childcare, family planning, environmental restoration, and so forth.
But in order to begin to solve these problems, we need a balanced approach. Thinking and analysis, which involve concepts, needs to be balanced by peaceful reflection and wisdom. A machine can process data, but it lacks the human qualities of compassionate awareness and non-conceptual wisdom. If we rely only on the thinking part of the mind to solve the problems of our life our solutions will be mechanical and we run the risk of burning out (e.g. hypertension, stress) when faced with many difficult problems. Knowledge without wisdom is not helpful, even dangerous in today’s world.
How do we develop the qualities of peaceful reflection and wisdom? Through meditation. Meditation utilizes the same spirit of inquiry as science does. Scientists seek greater understanding of the physical universe through experimental analysis of matter, motions, energy, etc. Meditators are like spiritual scientists, seeking deeper understanding of the mind by learning to see the mind clearly.
At first, this inner inquiry is like a trip to the local landfill as we discover the heaps of mental garbage we are carrying around with us. Eventually though, we learn to remove the layers of garbage - anger, pride, greed, ignorance, etc. Once this is done, we begin to experience our innate purity from which we access and develop all the positive qualities - wisdom, love, altruism, compassion, equanimity, patience, generosity, etc. Meditation is not a destination we are seeking, but a doorway through which we continually engage in spiritual practice.
Working with Anger. For example, we all have to work with the energy of anger if we wish to be happy within ourselves, as well as to live in a peaceful world. If someone directs anger at us, through thoughts, words, or behavior, instead of simply responding to anger with anger, causing the conflict to escalate, we can choose to resist our habitual impulse, realizing that this will only increase pain, both within our self, and the other person.
In that moment when someone has directed anger at us, we can utilize our reflective capacity of mind, which is what we strengthen through meditation practice, and we can begin to perceive the situation from a different perspective: less self-centered and close-minded, more compassionate, understanding, and open-minded. “A mind is like a parachute — it only functions when it is open.”
So instead of responding to anger with anger, we can reflect on the fact that the other person is in pain and wants to be happy, but is experiencing some confusion and difficulty. Instead of resorting to our habitual way of seeing things, through the filters of “I”, “me”, and “mine”, we can adopt the perspective of “we”, “us”, and “ours”…all beings. Again, this takes practice, but it is possible to change. In fact, change is the only stable principle of our lives.
So you see, meditation is more than just getting calm and emptying the mind of all its thoughts. Calming the mind is a wonderful foundation and will certainly help lower our blood pressure, but if we wish to truly transform our minds, we need to build on the foundation by developing various levels of wisdom which can enhance our happiness infinitely.
We need to meditate on the disadvantages of anger, and it’s antidotes. Remembering how anger makes us feel, we practice developing compassion for people who suffer from anger. After all we don’ t get angry when other people are sick with the flu, or have a broken leg - we give them medicine for their illness. The most effective response to the disease of anger is the medicine of kindness and understanding. So these are just a few among many techniques for developing a healthy response to anger.
Meditation has been part of the cultures of all people throughout recorded history and probably a lot longer. In America, meditation has become more and more popular in recent decades. As people witnessed the horrors of the Vietnam War, the nuclear arms race, the injustices of the Civil Rights era, and other struggles, many began to realize that without creating inner peace, there can be no peace in the world. His Holiness the Dalai Lama frequently refers to “inner disarmament.”
Guided Meditation. (Read this slowly to yourself, or record these instructions and play them back):
Begin by adjusting your posture so that your spine is vertical, head tilted slightly forward, tongue lightly touching the upper palate just behind the upper teeth. If you are sitting in a chair, place your feet flat on the floor, hands gently folded in your lap.
Now, take a few deep breaths and close your eyes…..or you can leave them slightly open. Beginning at the base of the neck, imagine that your spine is getting longer, like a sturdy tree growing in the sunshine…Imagine your mind as a sphere of light. Move this light down the spine, filling all the internal organs….relaxing all of the muscles… letting go of all forms of tension.
At the base of the spine, the light divides in two and travels simultaneously out through the hips, down through the thighs, calves, ankles, feet, toes, entering the Earth and reaching deep down into the core of the planet.
Bring the ball of light back to the base of the neck, and again dividing this in two, move the light out into the shoulders, upper arms, forearms, wrists, hands, fingers. From the tips of the fingers, the light radiates out as far as you can imagine, to the most distant galaxies in the universe. Allow all of the joints in the body to relax, open, and lengthen.
Again, bring the light back to the base of the neck and move it upwards, across the base of the skull, over the crown of the head, spilling downwards in all directions, softening the eyes, relaxing the jaw, relaxing the tongue, filling the entire space inside your skull with light.
Now, imagine a ball of white light floating in space above your head. As you breathe in, imagine that this light enters your body at your crown and washes down through you like a waterfall Breathing out, it sweeps away all disease, toxic emotions, stress, negativity, anxious or busy thoughts, and sleepiness, leaving your body as black smoke, through the soles of your feet.
If you have a particular illness, focus the healing power of the light in that area. If you are habitually troubled by emotions such as fear, guilt, anger, sadness, worry, imagine the light purifying those emotions. Imagine feeling confident, happy, kind, joyful, relaxed, content.
Stay with this visualization if it feels right, or expand it a little by reflecting for a moment that all beings desire happiness, just as you do, and imagine what it would be like to live in a world where gentleness and kindness for others was universal.
Visualize yourself surrounded by all beings, your parents, brothers, sisters, friends, teachers, even strangers, and enemies if you can. Above each of these beings is a white light which purifies and heals them of their physical and mental sufferings.
Feel that your body and mind, as well as all others have become like crystal - clear and bright, like a perfect mirror reflecting all the light in the universe. Concentrate on this for a while.
If you get lost in day dreams, simply notice that there is thinking, conceptuality, and gently, without any self-judgment or condemnation, bring the attention back to the awareness of the innate clarity of your mind. If you notice emotions, or moods, such as judgment or condemnation, gently acknowledge these and bring the mind back to spacious awareness.
So as we return our awareness to this room and the people around us, make a determination to act with greater wisdom and kindness for the rest of today, and every day. And remember that whenever life seems overwhelming, you can return to this perfect place of knowing inside. All you have to do is remember to breathe in peace, breathe out stress. May all beings be happy. May all beings be free of suffering.
[end of guided meditation]
Sometimes meditation may bring up painful experiences, which have been lying hidden in the dark corners of our mind. This is natural and it is part of the cycle of healing. Patience with the process is very important. Too often we expect push button results in life. It is very helpful to remember the patience of Nature: the mighty oak tree that grows from a tiny acorn, the drop of water that falls on the mountain and gradually makes its way to the sea, the spring that returns each year.
Meditation is a refined art form that involves making full use of our mind, which is dependent upon taking care of our physical health and using our time well. Modern science has estimated that we are only using about five percent of our brains. I think a person who uses ten percent is considered a genius. So we have a lot of room for improvement. If we forever stay enmeshed with our old habits, it is difficult to develop our mind’s infinite potential. It takes work, but every one of us has the potential to improve.
Dedication. By reading this article and practicing the meditation, may this plant the seeds of peace in your life. May these seeds grow into a beautiful garden, a source of happiness for you and all beings.
Further Reading:
Open Heart, Clear Mind, by Thubten Chodron,
A Path with Heart, by Jack Kornfield,
Practicing the Path, Yangsi Rinpoche
The Experience of Insight, Joseph Goldstein.
Healing into Life and Death, Stephen Levine.
Loving Kindness: The Revolutionary Art of Happiness, Sharon Salzberg
Healing Anger: The Power of Patience from a Buddhist Perspective, The Dalai Lama



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