There is a tendency to think of Buddhist meditation as some kind of lofty mental state well beyond the capacity of common worldlings like ourselves. If so, it is really not of much use. My thought, right now, is that it is what it is, and is laid out rather clearly in the sixth, seventh, and eighth steps of the noble eightfold path. Anyone can do it. All we have to do is follow the instructions, exert some effort, be patient, and see for ourselves.
The sixth step of the path is right effort, also known as cultivation meditation or the fourfold struggle. The struggle is simple enough to understand, but not so easy to win. The goal is to block and let go of unhealthy mental states, such as harmful emotions and cynical thinking; while cultivating and maintaining healthy emotions and thought processes.
The negative mental states we wish to purge can be reduced to three groupings: those related to greed, lust, or attachment; those related to hatred, anger, or enmity; and those related to ignorance, stupidity, or superstition. More importantly, we want to awaken and keep up the opposite positive mental states; such as self restraint, kindness, and discernment.
The most common kind of cultivation meditations are kindness and/or compassion meditation. This involves the development of four mental states figuratively called the divine palaces or abodes of g-d. There are effective guided meditations to help us develop these, such as the three or four kinds of people meditation. Another one involves radiating benevolent ‘vibes’ outwardly in the ten directions. Devotional religious practice can also be viewed as a kind of cultivation meditation.
The seventh step of the eightfold path, right mindfulness, is about increasing our sensitivity and powers of observation. This is variously known as mindfulness, object-less, or insight meditation. Also, spiritual introspection, open presence, or spiritual purification. Another name is moment-to-moment concentration. The most basic method is called the four frames of mindfulness. A more advanced form of this involves observing the arising and falling away of the five aggregates of clinging. Another way is contemplating the three characteristics of existence. Certain kinds of mandala visualization can also be used.
Mindfulness meditation has many benefits. The mind becomes supple land fluid; able to move from object to object without attaching to anything. As such, it develops a kind of ‘big picture’ heightened and expansive spatial awareness. This can make us more sensitive to and considerate of others. It can also enhance the various kinds of motor and visuospatial skills. More importantly, it gradually awakens our innate insight. This process involves overcoming the four distortions and awakening the four innate virtues.
The eighth step, right concentration or absorption, is about increasing our academic intelligence, by developing our powers of inwardly focused and fixed concentration. This is sometimes called the calm abiding or tranquility meditation, because it involves stilling and controlling mental processes. It is also called object meditation, since we focus our attention on a single object. Another name is absorption, because sensory input is tuned out. It is also known simply by the somewhat misleading label ‘concentration meditation’ or rather inappropriately as ‘trance meditation.’
Fixed concentration meditation involves overcoming five general kinds of mental hindrances and replacing them with the five factors of absorption. This starts with preliminary concentration. As absorption is approached, we enter something called neighborhood or access concentration. At this level, the mind is still focused on gross material or concrete form. Then, at some point we enter into an absorbed state in which contact via the external sensory organs is suspended.
Absorption itself can be divided into 3 levels or stages. The first is called fine material or form absorption. At this level, we are imaging forms in our mind, like a dream we are controlling. For example, we can picture an apple and even imagine its texture, aroma, flavor, or the crunchy sound produced when we cut or bite into an apple; even though no physical apple is present. The next level is even more abstract. Here, our attention is focused on concepts or ideas rather than forms. This is called immaterial or formless absorption. Each of these has four sub-levels, so there are 8 absorptions. in all Finally, there is another, a non-conceptual ninth absorption, called cessation.
We should keep in mind that all eight steps of the eight-fold path are parts of a whole praxis. Also Cultivation, mindfulness, and fixed concentration meditations all work together as a unit. They three make up the second of the threefold training, that of meditative mental development. Cultivation ties back to the first training; that of ethics; which includes the third, fourth, and fifth steps. Mindfulness and concentration lead to the third training of discernment; which includes steps one and two.
Right effort, developing healthy desires, emotions, and thought processes is a prerequisite to the wholesome application of the skills acquired and developed via mindfulness, or moment-to-moment concentration, and fixed concentration. However, I sometimes wonder why the Buddha put fixed concentration last, since the former, in my view, leads directly to insight. I suspect this is because he wanted his disciples to first ground themselves, with a solid presence of mind in the world, before venturing into the fine material and immaterial realms. Fixed concentration develops important intellectual skills, it makes us more intelligent. However, by itself, it can lead to ‘spaciness’ and excessive aloofness from the demands of everyday life.
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