直到最近，冥想对我来说还是个非常模糊的概念。我成长于东海岸一个相当单一的郊区，从来没见过谁冥想。我对冥想的理解仅限于一些抽象而令人费解的指导，比如“坐下，静下心来，什么都不想”。“什么都不想！为什么要什么都不想？！真是浪费时间！”我当时想。因此，冥想从来不在我的“想尝试”清单上。
但我感觉生活有些停滞不前。虽然生活中有很多快乐的时刻，但我却始终无法感受到一种基本的满足感。外界的种种琐事比我想象的更容易让我心烦意乱，负面情绪也常常悄悄潜入我的脑海。我不知道该如何才能持续地感到满足，但我相信一定有办法。我尝试了很多方法来寻求内心的平静——包括依靠强大的意志力、增加身边积极的体验或事物，以及其他一些自助方法。有些方法确实带来了一些小小的进步，但效果却转瞬即逝。
搬到加州后，我开始结识一些练习冥想的人。他们的气质与众不同。他们内心似乎很平静，充满一种脚踏实地的乐观精神。我意识到这或许正是我所缺失的，于是询问了他们冥想的经历。他们把发现冥想描述为人生中的一个重要转折点。“也许这并非浪费时间，”我心想。我发现，当人们把某些经历描述为改变人生时，即使我不理解其中的缘由，我也必须去了解更多。类似的求知欲促使我在大学期间出国留学，并在非洲做志愿者。人们说这些经历会改变我。或许他们甚至描述过这些经历是如何改变的，但我直到亲身经历后才真正理解。
尽管对冥想究竟是什么仍不太确定，我还是决定尝试一下。我报名参加了一个为期十天的静默冥想营。虽然离静默冥想营还有几个月的时间，但我意识到自己应该开始了解一下我报名参加的这个活动。冥想到底是什么？我向推荐我参加静默冥想营的朋友请教，并询问如何准备。她推荐了萨克永·米庞（Sakyong Mipham）的《化心为友》（Turning the Mind into an Ally， 2003年出版）。我没看多少就发现这本书对冥想的解释非常具体实用。书中把心比作一匹野马，而你骑在它的背上。如果没有意识到这种关系，更不用说训练，这匹野马/心就会随心所欲地驰骋，而你只能被动地跟随。我的心会引导我陷入消极的思维模式和有害的情绪中，即使面对一些相对较小的刺激，而我却只是一个浑然不觉的乘客，努力地想要抓住它。
正如书中解释的那样，冥想的精髓在于，通过持续练习，你可以学会驾驭桀骜不驯的野马。你可以与这匹马建立一种互惠互利的关系，但你必须耐心去了解它，并与它合作，克服根深蒂固的模式。就像一匹野马，我的思维会根据我常常意识不到的模式对环境做出反应，并体验各种想法和情绪。有时，我能在理智层面理解这些模式，但这种理解并不一定能为我提供改变自身反应的实用方法。例如，当有人对我表达愤怒时，我会感到害怕，将这种情况内化，从而形成负面的自我认知，或者出于防御心理进行反击。但这种模式，仅仅只是一种模式而已。我不必那样回应。我可以引导我的思维做出不同的反应。我不必只是无力地驾驭这匹野马。
我隔天就增加5分钟的练习时间。为了培养这些技能，增强驾驭马匹的能力，我必须定期练习。书中还用举重作了一个很贴切的比喻：你不能指望走进健身房就能举起最重的重量，然后训练就结束了。同样，你也不能指望冥想一周就能平静地应对自己最强烈的情绪。
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Nice explanation for beginner of meditation.
Perfection in the Lord....
Trust and believe.
I have been a student of Shambhala (Sakyong Mipham, the author of Turning the Mind into an Ally, is the current lineage holder of this branch of Buddhism) for about two years. I have seen how often my mind will follow well-worn neural pathways and patterns of reactive behavior but, as a direct result of the meditation practice Joanna describes here, I now have the awareness to change course, and do something different. I don't always catch myself in time, mind you, but this is a path of small victories, and learning from our imperfections as well. I think meditation does nothing less than rewire our brains over time. As a result, things that once might hurt me or set me off don't get to me like they once did, and how cool is that, to not be knocked around, or beset by irritation and anger at all the little annoyances that life throws our way? It has opened me up in ways I'm just beginning to understand, but my work, relationships and feeling of being engaged and really belonging in this life have all benefited from the practice.
[Hide Full Comment]To find true happiness, chant NAM-MYOHO-RENGE-KYO.
It is very good to know. I really like to do meditation.I think,it will support in many things.
over time i have somewhat replaced the word to describe my practice of meditation with 'mindfulness' Who is watchingthe caretaker of your thoughts? am I here in the 'now' or lost somewhere in a fantasy/daydream of the past.,or creating an anxiety/fear in a future fantasy?
Hi
You can meditate on concentrating on different sound.. simple thing , Early moring meditate between 2 A.M to 4 A.M, When the nature is cool, more cosmic energy is available abudent , sit on a comfortable space, listen to heart beat and meditate for 40 min... you can feel the cosmic energey flowing to you ....
manoj
In any given situation you can make a different choice. Your article points to the important issue of learning not to internalize upsetting experiences and then 'letting' them make you feel bad about yourself and the world. It really is not what happens to you, but how your respond to it. Thank you for this thoughtful article.
Dedicate yourself to being better every single day
Focus on making a difference, because if you’re not making someonelses life better, your wasting your time
Nice article. I meditate and train and ride horses. The analogy is perfect because you are never in control of a horse, just guiding it in partnership
Thanks so much for sharing. I have been trying to get into the habit of meditation (without much success) for a while now. But I persist hoping that one day I will "get it". Your article gave me renewed motivation to keep trying.
This is good stuff to be sure. Thanks so much for sharing, the daily guidance is very helpful. Makes me refocus on what is important. For those who also visit here and leave a comment, the following is a link to a book I recently finished writing and you can listen to the first chapter by visiting my blog: http://jamesanderson.author... Enjoy!