Having attained some sense of serenity and bliss, many meditators still quit meditation practice after the retreat.   The honeymoon is over?  What are the reasons and are there any antidotes?

I will review the top 5 reasons, which are based on my own long-term meditative experience, discussions with other meditators and observations.

Knowing the top 5 reasons would help you to apply antidotes to continue reaping the benefits of regular Buddhist meditation and to achieve Nibbana(Nirvana) – a Buddhist enlightenment.

For the purpose of this article, meditation is defined as “mindfulness meditation by having moment-to-moment awareness of mind/body phenomena.” These top 5 reasons could apply to other types of meditation as well.

Without a further ado, the top 5 reasons:

Reason 1:  Unfulfilled expectations

Some people have higher expectations due to the marketing hype, believing that monks’ or gurus’ achievements transferable simply by touch or being in their presence.

Also some online articles promising – Buddhist enlightenment and happiness just after doing a 3-day or 10-day meditation retreats – a sort of magical pill with the least time and effort spent.” (The Urban Monk)

While in the West, we are conditioned to have a quick solution to all problems; Tibetan monks/nuns or yogis/yoginis (Togden/Togdenma) might spend up to 10,000 hours in meditation caves in Himalayas to achieve Nibbana(Nirvana.)  Dalai Lama calls those meditators  “highly realized beings.”

Thus, during and/or after the meditation retreats, the feeling of failure or unfulfilled expectations sets in and discourages them from continuing daily Buddhist meditation practice.  The mind provides many excuses to stop regular Buddhist meditation.  The honeymoon is over.

Reason 2: Pressure from family members or religious community against Buddhist meditation retreats

In the West, Buddhism is mostly known as a peaceful religion, thanks to the 14th Dalai Lama’s efforts, or for some not a religion at all, but philosophy orpsychology.

Yet, some people still are wary of feeling that they are changing their religious beliefs.

While they might be open-minded to try Buddhist meditation techniques at first, the inner conflict might become a good excuse of discontinuing the regular Buddhist meditation practice.

Read the full article at the Buddhist-Meditation-Techniques.com blog

All of us lose our motivation to meditate sometimes.  It is natural for all of us to succumb to  procrastinations no matter how many ways we try to inspire ourselves.  Only you can explore the personal reasons why you lose your enthusiasm for meditation.  What would motivate me personally?  What could truly help me in motivating myself?  Where can we get support and inspiration?

In this article, I would like to share 5 ways to stay motivated in your Buddhist practice.  You can choose one best suited to you.

1.  Finding a Buddhist Teacher, Monk – a traditional path:

In our society we often look for experts, teachers and practitioners to follow.  A Buddhist monk or teacher could give you the support and inspiration in your meditation practice.

You could also take one-day retreats or 10-day retreats with them toreboot your meditation practice.  You can search for a local Buddhist temple and monk using Buddha.net worldwide directory.

Finding a Buddhist monk or teacher is a good way to be inspired and get guidance.  But remember, being devoted to a teacher is not enough and you still need to meditate diligently and patiently.   Teachers are there simply to point the way.  You have to do the work.

2.  Having a Contemplative or Analytical Approach

It is possible that you will find that a simple retreat is not enough.   Your mind is flooded with a lot of questions and is looking for an intellectual understanding of the Buddhist path.

There are plenty of good sources online: Pali Canons (Theravada), Zen Masters and Tibetan Monks. You might also want to read the adaptation of Buddhism by the Western Buddhist monks and books by Buddhist Monks and their interpretations of the scriptures.

It is important to remember that reading the scriptures and explanations and listening to Buddhist discourses are just a starting point.   Realization of Buddhist teachings through Buddhist meditation is essential.  Rule: 20 %  – intellectual understanding and 80 % Buddhist meditation practice.

Jane Stevens (Los Angeles Times ) wrote that many companies are embracing the at-work meditation sessions that “make for happier employees, increased productivity – even higher profits.” While other companies use political correctness and do not allow meditation since it might be perceived as endorsing Buddhism over other religions.

If your company allows meditation at work, you are in luck.  If not, you arestill able to do meditation at work for stress relieve, calmness and serenity.

Benefits of Meditation:

• Feeling sense of serenity and happiness
• Achieving a deeply relaxed state
• Naturally letting go of thoughts (of the past or future)
• Feeling compassion and loving-kindness for all sentient beings

There are 2 Buddhist Meditations You Can Do at Work:

1. Sitting – Mindfulness Meditation (Anapana Sati)
2. Buddhist Walking Meditation

NOTE: Many state/province labor laws require a company to provide 15-minute break every 4 hours (usually before lunch and after.) So, 15-minute break is yours to do meditation. Make sure to check with you manager regarding the company policy.

1. At Your Desk or Office:

At the beginning of work – do a 15 minute Mindfulness Meditation (Anapana Sati) – by observing the in-breath and out-breath above the upper lip or below the nostrils. You can imagine the area as a triangle. This is a one-pointedness meditation to improve your concentration.

How To:

1. Sit comfortable in your office chair and make sure your back is straight and shoulders relaxed. Eyes can be closed or half closed – softly
2. Observe the in-breath and out-breath
3. Allow all thoughts to come and go and just focus on your breath
4. If your mind wonders off, gently bring your awareness to your breath Observe all sensations, thoughts, pain, etc. and keep the focus on your breath

At the end of the 15-minute meditation, in your mind do a Loving-Kindness Meditation by repeating the following phrases 3 times. This meditation should be done from the depth of your heart. Please note this is not a prayer, but intention from your heart to generate loving-kindness and compassion.

May all my co-workers be happy, content and fulfilled
May all my co-workers be healed and whole
May all my co-workers have whatever they need and want
May all my co-workers protected from harm and free of fear
May all my co-workers be awakened, liberated and free
May be all beings be happy
May be peace on earth and through out the entire universe” (Adapted from Lama Surya Das’ metta)

Open your eyes and mentally set your expectations to have a productive workday.

Read the full article on the Buddhist-meditation-techniques.com blog

]]> http://omanamassage.com/articles/?feed=rss2&p=112 0 http://omanamassage.com/articles/?p=109&utm_source=rss&utm_medium=rss&utm_campaign=3-steps-to-stop-procrastination-with-buddhist-mindfulness http://omanamassage.com/articles/?p=109#comments Wed, 11 Apr 2012 15:33:42 +0000 spencer http://omanamassage.com/articles/?p=109 This article was originally posted on the Buddhist-Meditaiton-Techniques.com blog by the Urban Monk.

Nowadays people tend to equate procrastination with being lazy, un-organized or having lack of will power, etc.

Webster’s dictionary defines procrastination as “putting off intentionally or habitually.”

Many have tried an old-fashioned timekeeper, a smart phone application and prioritization, but at the end procrastination wins the battle.

Joseph Ferrari, Ph.D. and Timothy Pychyl, Ph.D. suggest the following 10 insights about procrastination:

1. 1. 20 % of people are procrastinators
   2. It is a problem of self-regulation
   3. It is not a problem of time-management or of planning
   4. Procrastinators are not born.  Procrastination is learned
   5. Procrastination predicts higher consumption of alcohol
   6. Procrastinators lie to themselves – “I work better under pressure”
   7. Procrastinators actively look for distractions, i.e. checking emails
   8. There are 3 types of procrastinators:
      A) Thrill seekers or arousal seekers
      B) Avoiders – avoiding fear of failure or fear of success
      C) Decision procrastinators who cannot make decisions
   9. There is a big cost to procrastination, i.e. health, personal relationships and teamwork
   10. Procrastinators can change their behavior”
       (Source:  Psychology Today: Hazra Estroff Marano – Procrastination: 10 Things to Know)

Could procrastination be a great teacher when it comes to Buddhist meditation?

The answer is Yes.

Most often people recommend to use your mind to will it or contemplate the reasons.  The problem is that the mind itself could be a cause for procrastination.

The mind knows how to manipulate you and give the reasons to putting it off.

Meditation, one of the most commonly used terms in the West, could mean different things to different people.  The definition of meditation ranges from a contemplation (“I will meditate on this”), cognitive meditation and to Buddhist meditation – “mindfully observing the breath.”

For some, Yoga and meditation are synonyms. One thing is for sure, people tend to agree that meditation generally helps to reduce stress and achieve serenity and calmness.

In this article, I would like to share my journey over last two decades and how meditation definition has changed and led me to realize that meditation is a simply a moment-to-moment awareness.

There have been 5 variations of the definition of meditation over time.
1st definition: Meditation – is a Transcendental Meditation Mantra – unity with the Universe.

My first one-day meditation retreat was with an American TM teacher visiting the former Soviet Union in the late 80s.

After the sacred initiation, he gave me a mantra and taught how to observe my mind by repeating the mantra.

He said one day I would achieve a cosmic knowledge of the universe beyond thoughts. My enthusiasm lasted for two weeks, since I needed more than just the promise of the cosmic wisdom.

There was no teacher to follow, no Internet, no books.

I had an important experience – an introspective reflection by observing my mind and thoughts for the 1st time. I definitely felt serene and calm.

Read the full article on the blog Buddhist-Meditation-Techniques.com