Wherever he goes, Buddhist monk Matthieu Ricard is asked to explain what meditation is, how it is done and what it can achieve. In this authoritative and. 7 Meditation Tips from Matthieu Ricard who scientists say is the world's happiest man. Learn his secrets on meditation and how to become a. Matthieu has written several books, including The. Monk and the Philosopher,. The Quantum and the. Lotus, as well as The Art of. Meditation.
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Matthieu Ricard, left, quit his career as a cellular geneticist nearly 40 years ago to Pure consciousness without content is something all those who meditate. Art of Meditation [Matthieu Ricard] on maroc-evasion.info *FREE* shipping on qualifying offers. Wherever he goes, Buddhist monk Matthieu Ricard is asked to explain. Why meditate? On what? And how? In his latest book Why Meditate?—an instant bestseller in the author's native France—Matthieu Ricard aims to answer these.
Meditation is not an exotic eastern practice but is actually mind training. We all have a mind and can work with it.
So the basis of happiness is mind training? In the sense that mind training means harnessing the potential we have for less vulnerability to provocation from outside. Meditation helps you cultivate a better emotional balance and inner freedom so you are not a slave of impulses like anger and craving.
And you do this by sitting for 30 minutes a day? But in clinical trials that study the effects of meditation in the West, 30 minutes a day has been the foundation. We always see that after three months, meditation has had a significant effect in reducing stress and the tendency toward depression.
It reinforces the immune system and positive emotions. Sitting for that precious 30 minutes modifies the quality of the other 23 hours and 30 minutes. So happiness is a skill? Pleasure cannot be cultivated — only renewed. But you can cultivate inner peace, strength, freedom — the qualities that create genuine happiness. We start with different baselines: For instance, everyone will not become a champion of tennis, but within a few months or a few years of training, even a beginner can become a decent player and enjoy it.
Do negative emotions, like anger, have a purpose? If you witness someone beating a child or an injustice, anger can motivate you to do something.
But all the studies have shown that people who systematically vent their anger just reinforce their tendency to be angry. Instead, you look at your anger and let it vanish.
When you cease to fuel a fire, it slowly dies out. A mother who gets angry and aggressive is taken over by nerves. A mother can be loving but still firm, straight and a bit severe. You can extend that attitude of the mother to others.
What about sadness? Sadness is not incompatible with happiness because happiness is not just a pleasant sensation. Sadness can help you feel compassion. Even when you are sad, you can continue to do wonderful things. What is the relationship between happiness and ambition?
Ambition for wealth, fame or power puts our hopes and fears outside ourselves. But ambition in terms of becoming a better person, preserving the environment or finding inner peace can motivate you. What arises spontaneously does not necessarily produce good results. To accomplish this task, we must first begin by calming our turbulent mind. Calm Your Mind to Unravel It The goal is to take advantage of the respite that comes with a relatively calm, clear and workable mind to free it from the bonds created by wild thoughts, conflicting emotions and confusion.
The obstacles to attaining this goal are automatic thought patterns perpetuated by our habitual tendencies and the distractions and fabrications of the conceptual mind that distort reality. So how do we overcome these unfavourable conditions? The first thing we have to do is let the water settle until the becomes clear.
After that, it will be easy to see the key and retrieve it. We must work with our mind in the same way. We have to begin by getting it clear, calm and attentive.
Conditions Conducive for Meditation Place: It is best in the beginning to mediate in a quiet place where there is space for the mind to develop clarity and stability. Posture: Adopt the 7 point posture of Vairochana. Legs in lotus position, hands rest palms down on the knees, shoulders slightly raised and turned slightly forward, spinal column straight, chin tucked in slightly towards the throat, gaze directed straight ahead or slightly down.
Short Regular Sessions are Better Than Occasional Long Ones Short regular sessions have a better chance of being high in quality than occasional long ones, and they will keep up a sense of continuity in your practice. If your meditation is too sporadic, there will be long periods during which you will fall back into your old habits and be overcome by negative emotions without being able to call on the support that meditation offers. Meditate in the Mornings It is important to devote time to meditation itself, even if it is only thirty minutes a day.
In a subtle but profound way, its effects can permeate your outlook and approach to the things you do as well as to your relations with the people around you. As you continue through the day, you can be strengthened by the experience you have had in your formal meditation session. You will be able to refer to it inwardly because it will remain alive in your mind. During pauses in your daily activity, it will be easy for you to re-immerse yourself in the meditation experience, which is now familiar, and you will be able to maintain its beneficial effects.
If you just break off your meditation abruptly and resume your activities as though the session had never happened, it will have very little effect on your life. One way of ensuring the benefits of your meditation do continue is to dedicate them through a profound aspiration whose positive energy will last until its object is realized. Arouse this aspiration: May the positive energy created not only by this meditation but all my good words, deeds and thoughts — past, present and future — help relieve the suffering of beings now and in the future.
Wish for all beings to find happiness, both temporary and ultimate. Such a dedication is an essential seal on all spiritual practice and allows the constructive energy created by your meditation and all your positive acts to be perpetuated.
Each moment of life is so precious.
Why do we constantly put off until later what we intuitively know is of the highest importance? A person who takes advantage of every moment of his or her life to become a better person, one who is better able to contribute to the happiness of others, can die in peace. Leave the Ego by Being in the Present The ego always has something to lose and something to gain. The ego feeds on dwelling on the past and anticipating the future, but it cannot survive in the simplicity of the present moment.
Natural simplicity of the mind has nothing to lose and nothing to gain. It is not necessary to add anything to it or take anything away. Rest in that simplicity, in the mindfulness of the present moment, which is freedom, the ultimate resolution of all conflicts, all fabrications, all mental projections, all distortions, all identifications and all divisions.
Maintaining the attention on this object. Being mindful of the characteristics of the object.
Four Foundations of Mindfulness Direct awareness to various parts of your body, your movements, your breath, etc. Mindfulness of Feelings Embrace unpleasant, neutral, pleasant feelings with your awareness.
Mindfulness of Mind Be aware to your thoughts and watch them like a spectator, do not follow after them or try to chase them. Be mindful of the states your mind enter e. Mindfulness of Phenomena Be fully aware of whatever comes into the field of your experience: forms, sounds, odours, tastes, textures, thoughts, emotions, etc. Meditations on Altruistic Love Meditation on Altruistic Love Imagine and feel the unconditional love for your young child, then cultivate this feeling of loving kindness and extend it progressively to those you are close to, those you know less well, and to all beings.
Meditation on Compassion Compassion is love applied to suffering.
Extend that to all beings. Meditation on Rejoicing in the Happiness of Others Think about people who have benefited humanity greatly, people who have achieved great success through effort and steadfast perseverance, rejoice in their accomplishments. Wish for their good qualities to flourish.
Meditation on Impartiality Realize that all beings, want to avoid suffering. Extend your altruistic love, compassion and joy you cultivated to all beings without distinction.
Meditations on Physical Pain Mindfulness Observe with pure mindfulness the sensation of pain without interpreting, rejecting or fearing it. Experience it as a flowing pattern of energy and nothing more. Mental imagery Visualize a soothing, warm, and luminous nectar penetrating the place where the pain is at its worst, dissolving it little by little and finally transforming into a sensation of well-being.
Compassion Imagine that you volunteered to experience that pain to spare someone from enduring it. Contemplating the nature of the mind Contemplate the nature of pain, what colour is it, what shape is it, what other characteristics it might have.
When you focus on it, you will recognize that behind the pain there is a pure awareness. Relax your mind and let the pain rest within this pure awareness. Meditation for Afflictive Emotions When you are overcome by very strong anger, your mind is repeatedly drawn to the object that triggered your rage as iron is drawn to a magnet.
The tactic is to turn away from thinking about the object of your anger, but to contemplate the anger itself.