Maezumi Roshi asked a student who was also a carpenter to remodel their zendo. After a suitable amount of time had passed, Roshi asked the student when it might be finished. “It’s basically done” the student announced. “There are just a few details to finish up”.
Roshi was shocked: “Details are all there are!!”
I suppose we like to think that our meditation practice is somewhat similar. We know the technique and it’s simply a matter of going to the cushion and plopping ourselves down, closing our eyes and paying attention to the breath (or other objects of meditation). But it’s not quite that simple. The details matter! At least for most of us!
Leigh Brasington a Theravada Buddhist teacher who has mastered the Jhanas (the deepest concentration and Insight practices) teaches that we should also pay attention to some very important details before and after our meditation. The following is adapted from his instructions outlined in his book Right Concentration, A Practical Guide to the Jhanas. The following are “helpful things to do at the beginning and end of each meditation period.
Five Things to Do at the Beginning of Meditation.
• Gratitude. First, we get to the cushion (or chair )! Then we find a comfortable upright posture with our backs straight. Then we generate gratitude- gratitude for how fortunate we are to be alive and in a place where we are free from war, famine, and violence; gratitude for our teachers, who have taught us this practice of liberation (from craving, hatred and delusion). Gratitude for all those who handed down and continue to facilitate these teachings. Gratitude to our fellow yogis who help support our practice. And gratitude for anything else that we are grateful for. This begins to calm the mind, which will help us concentrate.
• Motivation. Why are you doing this practice? Whatever it is, be aware of what it is. What is the reason you have a meditation practice? Be as specific as you can. This isn’t an attempt to solve some immediate issue in your life but rather a “big picture” kind of analysis. Think about this for a moment.
• Determination. The discovery of our motivation should inspire you to practice and motivate you- not to “get” anything- but simply to be determined to use this time as wisely as possible. Then let it go.
• Metta (loving-kindness). At the beginning of each meditation we should spend time doing some sort of loving-kindness practice. It doesn’t have to be extensive but we should include a feeling of kindness and unconditional acceptance for our self at the very least. If you like, you can also offer a wish for happiness, safety, and health to others as well. You can say something like “May I be well, happy and peaceful. May I be free from violence and may I be safe.” Then include others, as you like. Please don’t regard this as superfluous. Generating this feeling allows us to see the connection (non-separation) we have with all beings. Do this practice for about a minute or more if you like.
• Calm the body and mind. We can do this in several ways but one of the simplest is to breathe in and out and repeat the phrase that Thich Nhat Hanh recommends.” Breathing in, I calm body and mind. Breathing out, I smile”. Smiling really does calm the body and mind. Give it a try!
Five Things to do at the end of meditation.
• Recapitulation. Leigh Brasington calls this practice “recapitulation”. It’s an attempt to look back at the sitting and see what did you do and how did you get there. What did you do before you got to the cushion- television? phone call, eating, coffee or tea, perhaps the time of day or place? Remember anything that might be relevant. Things we do (or don’t do) may influence our mediation. Keep doing this after your sittings and you will eventually discover things that are relevant. You might discover that listening to the daily news or drinking coffee or tea lead to a restless mind during your sitting. Explore this playfully.
• Reflect on Impermanence. Here we simply reflect on the fact that the meditation experience and everything that arose was impermanent. Impermanence is all there is! Reflect on this for a moment. If it was a blissful meditation it’s impermanent. If it was “crazy mind time”, it’s impermanent too. No problem! It’s just the way it is .
• Insight. Did any insights arise? What were they? They may be very personal and relate to your life, but they may also be deeper and relate to Buddha’s teachings of impermanence, selflessness, or the unsatisfactoriness (of clinging to anything). Recall any insights while they are fresh in your mind. Maybe there were none. That’s OK too.
• Dedication of Merit. Dedicate whatever benefit you have received from this meditation to the benefit of all beings everywhere. Actually say these words, and really mean it.
• Mindfulness. As you rise from your seat resolve to be mindful as you live out your daily activities. Then see how long you can keep your mindfulness once you get up from the cushion. This can be fun too!
And finally, remember that our meditation practice is just that! It’s practice for how we live our daily lives and how we treat all beings once we leave our meditation space. The benefits from our practice affect all beings everywhere. And in turn these benefits return to us. Yes, these ten things may seem like details. But “details are all there are”. May you be well, happy and peaceful.
