Most schools of Buddhism will have some form of meditative practice. It may be silent meditation like in the case of Zen. Other schools it may be movement such as walking meditation. Meditation can be by sound through bells, mantras, and chanting. It can even be visual – either in the mind’s eye or looking at an object, such as a flame. There are many ways to incorporate meditation in the practice of Buddhism. Even schools that have meditation as a main practice, such as in Theravada Buddhism also include sound or movement. Meditation in the Shin tradition is by sound. The Shin tradition is open to everyone, meaning the practice is accessible to all. Not everyone has the time or capacity for meditation, but most can chant and say the Nembutsu. Sitting meditation can be a part of our practice to, but first let’s talk about the main meditative practice of Shin Buddhism.
In Shin Buddhism, chanting is one way we fulfil the last two elements of the Eightfold Path which are Right Mindfulness and Right Meditation. When we chant, we feel the sound in our body. We must focus on each syllable of the chant creating that mindfulness attention and focus. It also allows us to connect to the ocean of oneness. We are chanting the same chants together as a Sangha, and not only that, but generations before us have chanting these same chants. While the Nembutsu (Namo Amida Butsu) is not considered a mantra, it works in much the same way. It is a vocal expression of the practice – a sound – that is felt throughout the body affecting both the speaker and audience hearing it. Like with mantras, the meaning of Namo Amida Butsu cannot be accurately summarized in a simple phrase. There is a great more depth that goes into the meaning, understanding, and practice of the Nembutsu that we won’t focus on in this post. Rather, we want to highlight one more key practice of Shin which is listening and how sitting meditation can be beneficial.
Listening is a vital part of our tradition. We listen to the Dharma beyond just hearing it. We listen deeply, allowing it to perfume our minds, change our thinking, and influence the way we see and interact with the world. This deep listening is at the core of our practice and where insight usually happens. Being in a meditative state before a Dharma talk can help us with the concentration and focus needed for this type of deep listening. You’ll notice we always chant before the Dharma talk. Often when we listen to the Dharma, we gain insight and awareness. It’s the awareness that aids in gives meaning to the Nembutsu. Meditating after a Dharma talk gives a space to think deeply on what we have heard.
Through our foundational practice of chanting, the Nembutsu, and deep listening, we can become more open to what is happening in us and around us. We learn to accept things as they are without judgement or attachment. We begin to accept ourselves too – our faults especially. We begin to understand the importance of our faults and discover they are a significant part of our path. It is through our faults that we grow spiritual – not in spite of them. The goal is not to get rid of our faults, but to embrace them, love them, and see them in a positive light. Even though seated meditation isn’t necessary for the Shin path, and it isn’t a replacement for Buddhist practice, but it can support us in our spiritual journey for those who wish, but we need the right kind of meditation.
Buddhist meditation often differs from the western form of meditation. When yoga came to the United States, most of the spiritual side of the practice was lost. Core strengthening, flexibility, and other physical benefits became the focus along with mental wellness. Similarly, when meditation came to the west, it was touted as a mental wellness exercise. We also hear about the physical health benefits of meditation too. However, with both yoga and meditation, little is mentioned about the spiritual side, and so the practice became flat, losing much of the vibrancy and depth from their origins. That’s not to say the western practices are not valuable because they are, but rather the western practice is not designed for the spiritual growth and nourishment we are seeking in Buddhist meditation. For the Buddhist practice of meditation, we can look at three main elements – mind, body, and spiritual.
We need to connect with the body. The mind will follow the body, so when we still the body, we still the mind. Given the nature of our busy lives, we are often disconnected with our bodies. Starting meditation with a body scan allows us to connect more with the body, but also it gives a way to settle in and focus on the task at hand. Moving from body part to body part is a little more interesting than just the breath, especially if you’re prone to monkey mind. In other words, a body scan can be more entertaining to the monkey. Once we’ve given attention to the body, we can let it go and turn to the mind.
How we’re feeling emotional can shape our meditation. Many think the goal of meditation is to let everything go and empty the mind. That would be a lovely treat, but the mind doesn’t work that way. If we’re feeling angry, worried, or stressed, we want to give those feelings attention. These strong feelings will continue to flow in and out of our meditation, begging for attention. We won’t be able to let them go until we let them in. By giving the feelings attention, we notice they quiet down as if they just needed to be heard or felt. Often with strong emotions, we observe how they manifest in physical sensations. For example, we might feel frustration in the tightness of our jaw. By paying attention to the tightness, we usually see a change. The tightness will fade, allowing us to build awareness, acceptance, compassion, and openness. By completing a body scan first, we might notice our emotions have naturally settled too. Remember, the mind follows the body. Now that we have address the mind-body needs, we can delve into spiritual side of the practice. To experience the profundity of Buddhist meditation, we invite you to join us for an upcoming meditation class. Each month, we walk participants through a guided meditation with a Q&A session after. Be sure to check out the events page for the next class – typically the first Sunday of each month.
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