By Matt Colaciello | March 3, 2024

Meditation, in its myriad forms, has been a cornerstone of spiritual practices across cultures for millennia. Among these, shamatha meditation—a foundational Buddhist technique focused on cultivating calmness and mental stability—offers a pathway to peace and clarity.

Understanding Meditation in Buddhism

In Buddhism, meditation is not merely a practice for relaxation. It's a methodical approach to understanding the nature of the mind, reality, and ultimately, achieving enlightenment. It serves as a tool to cultivate qualities such as mindfulness, compassion, and wisdom. Shamatha, or "calm abiding," is often the foundational meditation practice for beginning this inner journey, providing the mental stability necessary for deeper insights. This guide aims to introduce beginners to the practice of shamatha meditation, framed within the broader context of meditation's purpose according to Buddhist teachings.

Step-by-Step Guide to Shamatha Meditation

1. Find a Quiet Space: Begin by finding a quiet, comfortable space where you won't be disturbed. Early morning or late evening can be ideal times for meditation, offering natural stillness that supports inner calm.

2. Adopt a Comfortable Posture: The posture you adopt for meditation is important. When sitting for meditation, it's essential to find a balance between alertness and relaxation. Here are some guidelines to help you establish the best posture for your practice:

• Seat Choice: Whether choosing a cushion or chair, ensure your hips are slightly elevated above your knees. This tilt in your pelvis helps maintain the natural curve of your spine, promoting alertness. A meditation cushion or a folded blanket can provide the necessary lift when seated on the floor. Make sure your sit bones are bearing the weight of your body above.

• Spinal Alignment: Keep your back straight but not rigid. Imagine a string attached to the top of your head, gently pulling you upwards, elongating your spine while allowing your natural curves to remain. This upright position supports wakefulness and allows for unimpeded breathing.

• Hand Position: Place your hands gently on your lap or knees. One traditional placement is in the cosmic mudra, where one hand rests on top of the other, palms up, with the thumbs lightly touching, forming an oval. This hand position can help stabilize your practice and symbolize the completeness of experience.

• Eye Gaze: Keeping your eyes slightly open, with a soft gaze directed downwards about four to six feet in front of you, helps prevent drowsiness. However, if you find this causes distraction or discomfort, gently closing your eyes is also okay. The goal is to find a balance where you are fully present, neither distracted by the outer world nor lost in your thoughts.

• Facial Relaxation: Soften your facial muscles, especially the forehead, jaw, and eyes. A slight smile can relax the face further and cultivate a positive state of mind, making your meditation practice more enjoyable.

• Shoulder and Arm Placement: Let your shoulders fall naturally and relax, without slouching forward or straining backward. Your arms should hang naturally, with your elbows slightly away from your body, allowing air to circulate and prevent energy blockage.

3. Set Your Intention: Before starting, set a simple intention for your practice. It could be to cultivate peace, develop concentration, or simply to observe your mind without judgment.

4. Focus on Your Breath: Gently bring your attention to your breath. Feel the sensations of breathing in and out—how the air feels cool entering your nostrils and warm as you exhale. When your mind wanders, as it will, gently acknowledge it and bring your focus back to your breath.

5. Acknowledge Thoughts Without Attachment or Aversion: As thoughts arise, observe them without attachment or aversion. Imagine them like clouds passing through the sky of your mind—transient and insubstantial. Return your focus to the breath each time. The goal is not to “clear your mind”, as many incorrectly say about meditation. The goal is to train in gentle but consistent focus and presence.

6. Gradually Increase Your Practice: Start with short sessions, perhaps 5-10 minutes, gradually increasing the duration as your concentration improves. Consistency is more beneficial than lengthy, sporadic sessions.

It’s Hard At First But Don’t Give Up!

If you're new to meditation, remember that challenges like restlessness, distractibility, or doubt are part of the journey. Approach your practice with patience and gentleness, viewing each session as an opportunity to learn about your mind. Over the course of a few weeks of daily practice, shamatha meditation get easier and its benefits begin to show up. In time, your practice can become a valuable sanctuary, offering clarity, tranquility, and stability in your every day life.

Continuing the Path

Shamatha meditation is the first step on the transformative journey of mindfulness, aimed at achieving not just temporary tranquility but paving the way towards profound wisdom and universal compassion. It acts as a preparatory ground, honing the mind's stability and focus, necessary for engaging in deeper practices such as vipassana (insight meditation). In Buddhism, this progression allows practitioners to explore the nature of reality, self, and the fundamental truths of suffering, impermanence, and non-self. As one delves into these meditative practices, they unlock the mind's true potential, free from the veils of distraction and illusion, and embark on a path leading to ultimate liberation and enlightenment.

So what are you waiting for? Let’s get sitting!

About the Author

Matt Colaciello is a holistic coach and educator, specializing in integrating mindfulness, spirituality, and Internal Family Systems (IFS) to support personal growth and mental health. With a diverse background that spans global human rights advocacy, Buddhist monastic training, and environmental policy, his approach is rooted in compassion and tailored to meet the unique needs of each individual.

Learn more about Matt