Basics of Buddhism - 4 - The Three Jewels and Three Components of Meditation

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I got a great question this week, "How does just sitting quietly transform our lives? The answer fits perfectly with our topic this week for the basics.  How do we incorporate these teachings into everyday life?  Here's a recap of what is covered on the podcast:

The Three Jewels:

• Buddha (ROLE MODELS): The Buddha became a role model for his followers to emulate.  Find someone who inspires you and study their lives.
• Dharma (STUDY):  People before us have figure out how to awaken and were kind enough to write or video or talk about how this practice works.  
• Sangha (PRACTICE/SUPPORT):  Joining together with like-minded individuals and committing to practice and support each other on our spiritual journey. 

From The Power of Habit by Charles Duhigg (it's a great book, a little business-y in his approach, but the research is flawless and matches the Buddha's findings). 

Here's how we respond in unskillful ways:

1. Trigger
2. Rationalizing thoughts
3. Unskillful Response
4. Short-term positive payoff (relieving the urge to eat, drink, smoke, etc.)
5. Reinforcement of the habit (back to step 1)

To change our behavior, we can use the practices that the Buddha and his followers used 2500 years ago and are now scientifically validated:

• Prepare through meditation and specific motivation
• Trigger arises
• Create a gap (through breathing or other awareness tools, see below)
• Choose a more skillful response
• Changing our habits initially feels uncomfortable, so create a healthy alternative payoff (cup of tea, walk, read, etc.)
• New habit formed 

Three aspects of meditation:

·   C  Concentration:  This practice trains your mind to concentrate on one object (your thoughts, your sensations, a word or other external item like a candle, etc.). 

·   A Natural Awareness: This method retrains your experience of “you” and the world by going beyond any conceptual thought.  In its various forms, it strengthens awareness of “aliveness”.  What does it feel like to be alive in this moment?  Strengthening the ability to be aware enables you to experience that “aliveness” beyond the usual “noise” of thoughts, emotions, sensations or situations.  This natural state is non-conceptual.  In its more advanced state, the knowing and the knower are no longer separated.

·   P Positive Imagery: Research shows that practicing positive mental states, like loving-kindness and compassion, enables you to more often and more naturally experience those states in everyday life, just like the athlete who visualizes their successful performance, including every sensation, every emotion, every thought. For this practice, guided meditations can be a helpful tool.  While visualizing and imaging, thoughts may arise that are the exact opposite, like “I’m not lovable.”  While we imagine what it would be like if we are lovable, we can lightly, ever so gently, reflect on these conflicting thoughts.  “Why do I feel unlovable?” See what else arises.  Then, return to imagining the loving or peaceful experience.  In Positive Imagery, we gently balance imagining the positive mental state with reflecting on any conflicting thoughts or emotions that arise.  Early on, it is helpful to be very specific about what positive motivation will inspire you.

Awareness tools:  Here are some practical ideas on how to integrate these methods into each moment of each day:

·   Phone calls:  Each time the phone rings, take one deep aware breath before you answer and one more after you hang up.  How wonderful to have meditation reminder so close at hand!  Be aware of how phone calls impact your thoughts, feelings and sensations.

·   Red lights or standing in line:  Instead of letting irritation arise while you’re driving or waiting in line, imagine using that delay as an opportunity to be aware and breathe deeply, aware of internal sensations, emotions thoughts and externally, aware of the people and circumstances around you.  

·   A wristband:  Wearing something like those simple plastic colored bracelets or even a rubber band can be a visual reminder to take a few deep mindful breaths throughout the day.  My teacher has a red one with the humorous saying on it, “Meditate as fast as you can!”

·   Sticky notes:  Place a sticky note wherever triggers might arise (e.g. the front of the refrigerator to ask, "Am I really hungry?" or "Breathe three times")

·   Motivating pictures/words:  Have your cellphone pop up a picture or words that remind you of why you want to be transformed.  (e.g. pictures of kids--"I want to be a great parent, so I am committed to stop screaming at them...")

 “Every breathing moment of our lives presents us with the possibility of awakening to wisdom or getting mired in fear. Every action, every thought we generate gives us an opportunity to discover our true selves. We alone can choose.”–Ajahn Sumano Bhikkhu with Emily Popp, from Meeting the Monkey Halfway