Search Inside Yourself: Increase Productivity, Creativity and Happiness [ePub edition]. Daniel Goleman

       Breathing as if Your Life Depends on It

      The Theory and Practice of Mindfulness Meditation

      By non-doing, all doing becomes possible.

      —Lao Zi

      There is nothing mysterious about meditation. It’s really just mental training.

      The scientific definition of meditation, as suggested by Julie Brefczynski-Lewis, is “a family of mental training practices that are designed to familiarize the practitioner with specific types of mental processes.”¹

      Brain Boot Camp

      Traditional definitions of meditation are very close to the modern scientific one above. The Tibetan word for meditation is Gom, which means “to familiarize or to habituate.” In Pali, the 2,600-year-old language of the earliest Buddhist texts, the word for meditation is Bhavana, which means “to cultivate,” as in planting crops. Even in ancient societies with long meditation traditions, meditation was not seen as something magical or mysterious—it was just mental training.

      As the scientific definition of meditation above correctly suggests, there are many types of meditation designed to train different faculties of the mind. The specific type of meditation we are interested in for the purpose of developing emotional intelligence is mindfulness meditation, which was briefly introduced in the preceding chapter.

      If meditation is about mental training, then what mental faculties does mindfulness train? Mindfulness trains two important faculties, attention and meta-attention. Attention is something we all understand. William James has a very nice definition for it: “taking possession by the mind, in clear and vivid form.”²

      Meta-attention is attention of attention, the ability to pay attention to attention itself. Huh? Simply put, meta-attention is the ability to know that your attention has wandered away. Let’s say you are paying attention to an object, and eventually your attention wanders away to something else. After a while, there is something in your mind that “clicks” to let you know, hey, your attention has wandered. That faculty is meta-attention.

      Meta-attention is also the secret to concentration. The analogy is riding a bicycle. The way you keep a bicycle balanced is with a lot of micro-recoveries. When the bike tilts a little to the left, you recover by adjusting it slightly to the right, and when it tilts a little to the right, you adjust it slightly to the left. By performing micro-recoveries quickly and often, you create the effect of continuous upright balance. It is the same with attention. When your meta-attention becomes strong, you will be able to recover a wandering attention quickly and often, and if you recover attention quickly and often enough, you create the effect of continuous attention, which is concentration.

      Relaxed and Alert at the Same Time

      The big secret of meditation, at least at the beginning stage, is it gets you to a state where your mind is relaxed and alert at the same time.

      When your attention and meta-attention both become strong, something interesting happens. Your mind becomes increasingly focused and stable, but in a way that is relaxing. It is like balancing a bicycle on easy terrain. With enough practice, it becomes almost effortless and you get the experience of moving forward and being relaxed at the same time. You get where you need to be, and you actually enjoy the experience of getting there because it is relaxing.

      With enough practice, you may even become able to bring your mind to that state on demand and stay in it for a prolonged period of time. When the mind becomes highly relaxed and alert at the same time, three wonderful qualities of mind naturally emerge: calmness, clarity, and happiness.

      Here is the analogy. Imagine you have a pot of water full of sediments, and imagine that pot is constantly shaken and agitated. The water appears cloudy. Imagine that you stop agitating the pot and just let it rest on the floor. The water will become calm and, after a while, all the sediments will settle and the water will appear clear. This is the classical analogy of the mind in the alert and relaxed state. In this state, we temporarily stop agitating the mind the same way we stop agitating the pot. Eventually, our mind becomes calm and clear, the same way the water appears calm and clear.

      Happiness Is the Default State of Mind

      There is an extremely important quality of mind in the calm and clear state that is not captured by the above analogy. That quality is happiness. When the mind is calm and clear at the same time, happiness spontaneously arises. The mind becomes spontaneously and naturally joyful!

      But why? Even after I found myself able to access that mind on demand, it did not make a lot of sense to me. Why should a calm and clear mind automatically be happy? I put that question to my friend Alan Wallace, one of the Western world’s top experts in the practice of relaxed concentration (a practice known as shamatha).

      Alan said the reason is very simple: happiness is the default state of mind. So when the mind becomes calm and clear, it returns to its default, and that default is happiness. That is it. There is no magic; we are simply returning the mind to its natural state.

      Alan, in his deep wisdom, said that in his usual calm, joyful, and understated manner. But to me, that statement represents a simple yet deeply profound, life-changing insight. It implies that happiness is not something that you pursue; it is something you allow. Happiness is just being. That insight changed my life.

      To me, the biggest joke is that after all that has been done in the history of the world in the pursuit of happiness, it turns out that sustainable happiness is achievable simply by bringing attention to one’s breath. Life is funny. At least my life is.

      Meditation Is like Exercise

      The traditional analogy of the pot of water filled with sediments is at least 2,600 years old. There is another analogy for meditation, which modern people may understand better, and that is the analogy of physical exercise. Meditation is exercise for the mind.

      When you go to the gym, you are training your body so that it can gain more physical abilities. If you lift weights, you will eventually become stronger. If you regularly jog, your times will be faster and you will be able to run farther. In the same way, meditation is like training your mind so that it can gain more mental abilities. For example, if you do a lot of meditation exercises, your mind becomes calmer and more perceptive, you can focus your attention more strongly and for longer, and so on.

      I joke that meditation is like sweating at the gym, minus the sweating, and the gym.

      One important similarity between exercise and meditation is that, in both cases, growth comes from overcoming resistance. For example, when you are weight training, every time you flex your biceps in resistance to the weight of dumbbells, your bicep muscles grow a little bit stronger. The same process happens during meditation. Every time your attention wanders away from your breath and you bring it back, it is like flexing your biceps—your “muscle” of attention grows a bit stronger.

      The implication of this insight is that there is no such thing as a bad meditation. For many of us, when we meditate, we find our attention wanders away from our breath a lot, and we keep having to bring it back, and then we think we’re doing it all wrong. In fact, this is a good exercise because every time we bring a wandering attention back, we are giving our muscles of attention an opportunity for growth.

      A second similarity between exercise and meditation is they can both significantly change the quality of your life. If you never exercise and you put yourself on a regular exercise regime, a few weeks or months later, you may find many significant changes in yourself. You will have more energy, you can get more stuff done,