How to Meditate: A Practical Guide to Making Friends with Your Mind
I’d argue that it’s impossible to talk about this book without expanding it into a discussion on life...bordering personal, especially personal growth. When I stumbled upon self-help book reviews on goodreads it became apparent to me how my previously held view re self-improvement/self-help books - that it’s all rubbish, unnecessary, and cunning in a way that they capitalize on the very vulnerabilities that make us human, that we are above self-help shit, that we can strive to be better without the aid of such things (because if it indeed is self-help you don’t need external materials ie self-help books to help yourself) - is shared by many. In particular because I was exposed to how fundamentalists behave, and naturally drawn to cult stories (Scientology, Jim Jones…). At that time it only seemed natural to me that this sense of repulsion bled into the more neutral, or even mostly helpful sections of self-help bodies of thought.
I’d lived my previous 20+ years like that - rolling my eyes whenever someone told me that Paulo Coelho is their favorite author, or that some event has changed their life, and then they turned to religion/a more positive philosophy in life. I also had a friend whose positive philosophy seemed intensely forced, like there was no room for critical thinking there. It felt like a shortcut - and there’s always a price to pay for taking one. My friend told me that I’m a person who won’t believe in anything/shift my belief unless it has impacted me personally, or that I have seen/experienced it myself, I justified this by saying that I just favor hard evidence over empty fairy tale. If you can relate then you know that no amount of advice can really do you any good unless you have suffered from the consequences on your own and instill the change from the inside of you yourself.
But even then the idea of identity itself (eg “I’m a person who won’t believe in anything )...is very fragile now. One of the ideas presented over and over again by different Buddhist philosophies is that your identity is not fixed, neither is anyone’s. I probably thought of identities as fixed before - I know the kind of person I really am, or she’s not that kind of person, she won’t do that, etc. And I was kinda proud, I held it like a badge of honor: “I know I am a stubborn person, I am an all-or-nothing kind of person, I know what I want.” In this view identity is akin to a glass sculpture. And the more you spend time with other people, with yourself, you see that we constantly violate this fixed set of… “rules” you kinda set of your own accord, again and again. In effect not only is our idea of their identity shattered, so are we, sometimes. Like when I give in to grey areas, or find myself not knowing what I want, I punish myself hard unconsciously. It’s not even like punishing yourself for not doing enough/getting good grades, it’s like punishing yourself for not being...yourself - but really, just for not being what you think you are (which is why it still genuinely baffles me when someone says, “be yourself” - I think what it means is really to “be at ease with yourself”, to just to loosen up and do whatever you feel like doing without caring so much about what other people might be thinking, rather than literally to “be yourself” because if you are unable to loosen up etc… essentially that quality is still attributable to you: You are still being yourself, you are not being somebody else. This could be a linguistic slip rather than a difference in perspectives)
In her essay, my granddaughter came to the conclusion that her mother had a fixed idea of herself as being a certain way. And one of my granddaughter’s conclusions was that we’re changing all the time; everything about us is always changing. My granddaughter said, “When you hold a fixed idea of yourself, you have to leave out all the parts that you find boring, embarrassing, difficult, or sad. You leave out the emotions you don’t want to feel. And then when you do that, when you leave out all those parts, when those parts are not acceptable, then it eats away at you underneath. These unacknowledged parts are like a hum in the background that’s eating away at you, and you have to find an escape to get away from that. And my mother’s escape was alcohol.”
In order for us to be fully present, to experience life fully, we need to acknowledge and accept all our emotions and all parts of ourselves—the embarrassing parts as well as our anger, our rage, our jealousy, our envy, our self-pity, and all these chaotic emotions that sweep us away. Looking for an exit from experiencing the full range of our humanity leads to all kinds of pain and suffering. Meditation gives us the opportunity to experience our emotions naked and fresh, free from the labels of “right” and “wrong,” “should” and “shouldn’t.”
Digressing a tad further… this Aeon article is pretty excellent on elaborating the downside of absolutist thinking - which I suspect is highly linked with how fixed you view of identity is. I love it - as recently I find myself more and more leaning toward respecting nuances and complexities, instead of shunning them away, it once felt like a wake-up call. Also a tad alarming when a study demonstrates how absolutist thinking is positively correlated with one’s mental health, the newest predictor after the use of pronoun (ie the more you use ‘I’ instead of other pronouns, the more prone you are to mental illnesses - I found this pretty alarming too…my rate isn’t looking that good lol)
So I started meditating in a conscious effort to...better my mental health. In this book Pema did a stellar job at pinpointing exactly the challenges I’ve faced since I started meditation (eg thinking if you can never truly be zen/calm & collected then what’s the point of it all - isn’t it as good as not trying at all? You think that you have it all together and that you’re really chilled out, and then something really blows it for you), I think it’s due to the fact that she was after all a “normal”/average Western human being before - studied in Berkeley, had a husband. It’s amazing how easy it is to relate to her, but even more amazing I think how after all these years she hasn’t lost touch with how she was before - she has this level of understanding of the common modern struggle I feel a lot of other Buddhist monks will never be able to come close to (nothing wrong, just different and definitely understandable that’s all). She feels so human… I love one of the talks where she doesn’t hold back saying that a certain kind of “self-love” practice corny, without denying the effectiveness of it - that to me feels very genuine and lighthearted.
A lot of things in this book are nothing new - something that you’ve heard before and keep hearing over and over again, but in my opinion it is exactly what you need - you need a constant reminder, a repetition. Our mind is so good at forgetting, but most likely it is actually just wandering. Served from Pema’s perspective however the reminder feels fresh. It feels like something you can keep coming back to, which is one of my favorite “dharmas”/reminders. I remember when I was little, I was back home in Jakarta, I was in a car traveling to my old house. And then all of a sudden I was thinking, why is it so hard to stick to a thought? I was thinking about a pink elephant and challenged myself, how long can I think about this pink elephant? Nothing heavy, no details needed, I just need to have this pink elephant on my mind. And before I knew it… I realized that I’d forgotten about the pink elephant. But I remembered that I forgot - and this bit, this part when I remembered that I’d forgotten...back then I didn’t know, but I was essentially practicing what meditation is trying to teach: To keep coming back. And that exact split-second moment, according to Mingyur Rinpoche, Pema’s teacher, is the moment of pure meditation:
Mingyur Rinpoche points out that when you’re just with the mind and thoughts as an object, and then you go completely unconscious and get swept away by them, you often have this little “oops” moment when you call yourself back. He pointed out that this “oops” moment is actually a moment of pure meditation, a moment where you are totally centered in the present moment. At this place, the mind just naturally comes back. It’s unforced. You could meditate for years and years and you never make it happen. And yet it happens here in this fresh, unmeditated moment of catching yourself to come back. Thoughts will arise, and when they do, let those thoughts pass through. It’s a very radical notion that thoughts could be a friend or an ally rather than an obstacle or something you have to struggle with. When thoughts call our attention to the discursiveness of our minds and call us back to the present moment, I’d say they are worth the price of admission.
Because no doubt will the mind wander, and it’s fine, it’s even useful because without the wandering there will be no “oops” moment. The mind can, and will wander, it just needs to come back… to be here again. No matter how long it takes, no matter how many times it has to keep coming back. There is no limit to your humility, you’ll always find an occasion to seize the moment with arrogance in one form or another, but then you have your “oops” moment and replace the arrogance with the confidence that you are able to come back to the ground safely. For me this is a strong driver of constant practice because I know for a fact I will never be too zen to discard the practice completely
I find this “teaching”...to keep coming back, is so useful and so instrumental not only in meditation but also, in fact especially, in life. If there’s one thing you need to do, you just need to be present. If you can’t it’s fine, you just need to come back. When you let go of your old absolutist thinking, it’s so easy to feel groundless. In fact I feel a bit of it now - I try to stop letting go of whatever beliefs I have, whatever things I believe should happen. And it feels light...but it feels like floating too. I feel like there’s nothing outside myself that I can hold on to, much less fight for...I feel like my willpower is being sucked out of me, and it feels helpless. But at least I have myself and the rest of my life to figure that out, I have myself to keep coming back to - this can feel daunting and comforting at different times.
All my life I’ve been holding on too hard - I thought that’s how you’re supposed to fight, you fight your best fight, you try your hardest. You struggle and you power through and you look back and you marvel at how beautiful the struggle is. My friend told me that I’m one of the most determined persons he knows. Sometimes I think that’s how I got here (not saying that “here” is the most amazing place, but it’s better than a lot of other alternatives I could imagine). Another favorite dharmas of mine is (I use the word dharma very loosely, idk how else I’m supposed to address this thing lol) the inherent neutrality of all things… I still hold a similar view like last time - that there will always be struggle, that the struggle is beautiful - but now I think that we shouldn’t look down upon the time when it’s easy too. When there’s nothing happening. All of it - the good and the bad, without devaluing the good and denying that the bad sucks - is inherently neutral:
The fifth and last quality regarding why we meditate is what I call “no big deal.” It’s what I am getting at when I say we become flexible to the present moment. Yes, with meditation you may experience profound insight, or the magnificent feeling of grace or blessing, or the feeling of transformation and newfound courage, but then: no big deal. You’re on your deathbed, and you have this nurse who’s driving you nuts, and it’s funny: no big deal.
This was one of the biggest teachings from my teacher, Chögyam Trungpa Rinpoche: no big deal. I remember one time going to him with what I thought was a very powerful experience from my practice. I was all excited, and as I was telling him about this experience, he had a look. It was a kind of indescribable look, a very open look. You couldn’t call it compassionate or judgmental or anything. And as I was telling him about this, he touched my hand and said, “No . . . big . . . deal.” He wasn’t saying “bad,” and he wasn’t saying “good.” He was saying that these things happen and they can transform your life, but at the same time don’t make too big a deal of them, because that leads to arrogance and pride, or a sense of specialness. On the other hand, making too big a deal about your difficulties takes you in the other direction; it takes you into poverty, self-denigration, and a low opinion of yourself. So meditation helps us cultivate this feeling of no big deal, not as a cynical statement, but as a statement of humor and flexibility. You’ve seen it all, and seeing it all allows you to love it all.
Now I have a post-it saying “No Big Deal” pasted on my wall.
Although I mentioned earlier that the goal of meditation is not to be the most zen person but I’d like to think that it’ll be good if you can get better at emotion regulation, or at least emotion awareness while at it. And I find that a simple “drop the story and find the feeling” strategy laid out in this book really practical, and so far it mostly has worked for me:
As I’ve mentioned, one of the things that makes us get so lost in our emotions is that we attach our stories to them. I discovered quite a while back (and this was very liberating for me) that the escalation of emotions—where you’re really in the river, swept away, losing all your perspective, totally carried away by loneliness and anger and despair—is fueled by the story line. Our emotions are like the stone thrown into the water, without the rings. An emotion, without the story, is immediate, sharp, and raw. The direct experience of the emotion creates no ripples. But with the storyline, the ripples get bigger and bigger and go out farther and farther, and actually turn into waves and hurricane-velocity winds. The story line really churns things up.
You know how you might put on music in order to make yourself cry? You play a particular song and you just milk the sadness. Our story lines are like that, except we don’t need music. We have our mind and our thoughts, and they can rev up the emotions. But if we use our emotions as the object of meditation, as our friend and support, it’s like standing on the bank of the river and observing.
In practice this book’s technique of meditation is a tad different from the one I’ve been practicing -mine is probably closer to Lynch’s transcendent meditation technique. The biggest difference is in Pema’s technique you are encouraged to open your eyes throughout the whole session, the idea behind it is that you should keep meditating in spite of the sights in front of you - often a bigger distraction than the sounds, smells... it’s quite compelling but I haven’t tried it yet.
In defense or rather in resisting a meditation journey we often turn to other “logical explanations” to be our devil’s advocate, which I think is only natural. But I find that sometimes they go hand in hand instead of negating each other. I just revisited a DFW’s video, I have a lot of sympathy for him, he was one of my role models. His “this is water” speech, angled from a human effort to shift from self-centredness to empathy, feels like a different approach to the principle of unconditional friendliness held by Pema. And in another interview videos of his, although he without a doubt expresses his ideas rather eloquently, but he keeps...holding back, he keeps coloring his speeches duller than they could be, reflecting how painfully aware he is of how ridiculously wrong he could be, I feel like... he keeps hammering on how he can’t run away from that fact...there’s so much sadness even in his brightest, most confident statements. This reminds me of my fav Pickle Rick’s episode in which Rick encounters a therapist, who in my opinion, gives one of the best monologues in the history of TV shows:
Rick, the only connection between your unquestionable intelligence and the sickness destroying your family is that everyone in your family, you included, use intelligence to justify sickness. You seem to alternate between viewing your own mind as an unstoppable force and as an inescapable curse. And I think it’s because the only truly unapproachable concept for you is that it’s your mind within your control. You chose to come here, you chose to talk to belittle my vocation, just as you chose to become a pickle. You are the master of your universe, and yet you are dripping with rat blood and feces. You enormous mind literally vegetating by your own hands. I have no doubt that you would be bored senseless by therapy, the same way I’m bored when I brush my teeth and wipe my ass. Because the thing about repairing, maintaining, and cleaning is it’s not an adventure. There is no way to do it so wrong you might die. It’s just work. And the bottom line is, some people are okay going to work, and some people… well, some people would rather die. Each of us gets to choose.
Back to this book! This is a book to reflect on the natural paradox of things, an attempt to be conscious even when we are swept away--whether by a curious sense of wonder or a strong, discouraging sense of overwhelm. Of letting things unfold on their own. Of being ok with doubting...accepting that the path isn’t linear. Life is long...if you hold on too strong for too long you start to feel claustrophobic on the inside, if you’re just floating around you’ll drown. It’s not rocket science, not at all: All it takes is practice, and loyalty to it. And sometimes, it’s more difficult to commit to than rocket science....