How Does Meditation Work?
Meditation is both simple and difficult: simple because it is nothing more than
maintaining focused attention, difficult because of the habitual, lifelong pattern of
letting the mind wander wherever it wants. With extended practice, the mind tends
to become better and better at staying focused. The stability and calmness that come
with focused attention are the foundation of meditation.
Meditative State
Meditation is about being aware of who one is in the here-and-now rather than
about feeling a particular way. It means letting go of any expectations of the process
and simply observing what happens as it unfolds. People are sometimes concerned
that they do not have the skills to meditate. As Dr. Kabat-Zinn states, “Thinking you
are unable to meditate is a little like thinking you are unable to breathe, or to con-
centrate or relax. Pretty much everybody can breathe easily. And under the right cir-
cumstances, pretty much anybody can concentrate, anybody can relax.” All forms
of meditation require regular, daily practice over a period of time to experience the
many benefits.
Attention and Concentration
Basic to all meditative techniques is the intentional focus of attention on one
thought, word, sound, image, or physical sensation for a sustained period of time.
The mind is fully alert but not focused on the external world or events. The normal
rapid series of thoughts and feelings are replaced with inner awareness and atten-
tion. Rather than the mind jumping around between the past and the future, atten-
tion is in the present reality. It is impossible to make the mind empty, but it is
possible to focus on one thing which helps the mind let go of the tendency to worry,
plan, think, analyze, remember, or solve problems. A passive, nonjudgmental atti-
tude is necessary during meditation. When thoughts intrude, they are noticed, and
then let go as the attention returns to the original focus.
In some types of meditation, the focus is on the breath, the primary purpose being
to calm the mind and body. It is a process of keeping the attention on the breath
while breathing deeply, slowly, and regularly. The awareness is on the breath mov-
ing in and the breath moving out, and allowing all other thoughts, feelings, or sen-
sations to pass by as this focus is maintained. Through regular meditation practice,
it becomes a habit to breathe more consciously and deeply throughout the day, so
that in the long run, the breath becomes a calming force in daily life.
CHAPTER 16 MEDITATION 203
