Shamatha or Samatha (Pali) translates to calm abiding. In the Buddhist meditation traditions this is a form of meditation that involves concentration narrowed to one object. Most frequently this is the breath. Mindfulness of breath is another name for this. The instructions are simple.
- Find an upright and relaxed posture, either sitting on the floor or in a straight backed chair
- Close your eyes, or keep them open and unfocused gazing softly 2 to 3 feet in front of you
- Go inward
- Become aware of your breath (traditional points are at the nose, at the chest, or abdomen)
- If you find your mind wandering go back to the breath
- come back again and again
Not only is this relaxing, but it also builds a level of concentration that we can apply to the many areas of our life. We really can be focused on one thing at a time without our minds spinning out into the many threads of distraction, and the body responding with tension and anxiety.
Anxiety in particular can respond to this type of concentration training, because when we are fully concentrated on something now it is impossible to go to the future. Anxiety by definition is future oriented. It is a worry, fear, or uncomfortable fantasy about a future event or situation coupled with uncomfortable sensations in the body. Often the abilities to focus on an object in the present will short circuit the thoughts and body sensations associated with anxiety, bringing increased relaxation and groundedness in the present moment.
What is required to build this concentration? Samatha meditation over a period of months and years will help you to acquire these benefits and much much more. In the spirit of the Buddha: try it and see for yourself.
Filed under: Uncategorized
