Meditation - It's Not What You Think

Coming to Our Senses: Healing Ourselves and the World Through Mindfulness
by Jon Kabat-Zinn, Ph.D.

It might be good to clarify a few common misunderstandings about meditation right off the bat. First, meditation is best thought of as a way of being, rather than a technique or a collection of techniques.

I'll say it again.

Meditation is a way of being, not a technique.

This doesn't mean that there aren't methods and techniques associated with meditation practice. There are. In fact, there are hundreds of them, and we will be making good use of some of them. But without understanding that all techniques are orienting vehicles pointing at ways of being, ways of being in relationship to the present moment and to one's own mind and one's own experience, we can easily get lost in techniques and in our misguided but entirely understandable attempts to use them to get somewhere else and experience some special result or state that we think is the goal of it all. As we shall see, such an orientation can seriously impede our understanding of the full richness of meditation practice and what it offers us. So it is helpful to just keep in mind that above all, meditation is a way of being, or, you could say, a way of seeing, a way of knowing, even a way of loving.

Second, meditation is not relaxation spelled differently. Perhaps I should say that again as well: Meditation is not relaxation spelled differently.

That doesn't mean that meditation is not frequently accompanied by profound states of relaxation and by deep feelings of well-being. Of course it is, or can be, sometimes. But mindfulness meditation is the embrace of any and all mind states in awareness, without preferring one to another. From the point of view of mindfulness practice, pain or anguish, or for that matter boredom or impatience or frustration or anxiety or tension in the body are all equally valid objects of our attention if we find them arising in the present moment, each a rich opportunity for insight and learning, and potentially, for liberation, rather than signs that our meditation practice is not “succeeding” because we are not feeling relaxed or experiencing bliss in some moment.

We might say that meditation is really a way of being appropriate to the circumstances one finds oneself in, in any and every moment. If we are caught up in the preoccupations of our own mind, in that moment we cannot be present in an appropriate way or perhaps at all. We will bring an agenda of some kind to whatever we say or do or think, even if we don't know it.

This doesn't mean that there won't be various things going on in our minds, many of them chaotic, turbulent, painful, and confusing, if we start training to become more mindful. It is only natural that there will be. That is the nature of the mind and of our lives at times. But we do not have to be caught by those things, or so caught up in them that they color our capacity to perceive the full extent of what is going on and what is called for (or color our capacity to perceive that we have no idea what is really going on or what might be called for). It is the non-clinging, and therefore the clear perceiving, and the willingness to act appropriately within whatever circumstances are arising that constitute this way of being that we are calling meditation.

It is not uncommon for people who know little of meditation except what they have gleaned from the media to harbor the notion that meditation is basically a willful inward manipulation, akin to throwing a switch in your brain, that results in your mind going completely blank. No more thought, no more worry. You are catapulted into the “meditative” state, which is always one of deep relaxation, peace, calm, and insight, often associated with concepts of “nirvana” in the public's mind.

This notion is a serious, if totally understandable, misperception. Meditation practice can be fraught with thought and worry and desire, and every other mental state and affliction known to frequent human beings. It is not the content of your experience that is important. What is important is our ability to be aware of that content, and even more, of the factors that drive its unfolding and the ways in which those factors either liberate us or imprison us moment by moment and year in, year out.

While there is no question that meditation can lead to deep relaxation, peace, calm, insight, wisdom, and compassion, and that the term “nirvana” actually refers to an important and verifiable dimension of human experience and is not merely the name of an aftershave lotion or a fancy yacht, it is never what one thinks, and what one thinks is never the whole story. That is one of the mysteries and attractions of meditation. Yet sometimes even seasoned meditators forget that meditation is not about trying to get anywhere special, and can long for or strive for a certain result that will fulfill our desires and expectations. Even when we “know better,” it can still come up at times, and we have to “re-mind” ourselves in those moments to let go of such concepts and desires, to treat them just like any other thoughts arising in the mind, to remember to cling to nothing, and maybe even to see that they are intrinsically empty, mere fabrications, however understandable, of what we might call the wanting mind.

Another common misconception is that meditation is a certain way of controlling one's thoughts, or having specific thoughts. While this notion, too, has a degree of truth to it, in that there are specific forms of discursive meditation that are aimed at cultivating specific qualities of being such as lovingkindness and equanimity, and positive emotions such as joy and compassion, and equanimity, our ways of thinking about meditation often make practicing more difficult than it needs to be, and prevent us from coming to our experience of the present moment as it actually is rather than the way we might want it to be, and with an open heart and an open mind.

Copyright © 2005 Jon Kabat-Zinn, Ph.D.

About the Author

Jon Kabat-Zinn, Ph.D., is the founding director of the Stress Reduction Clinic and the Center for Mindfulness in Medicine, Health Care, and Society at the University of Massachusetts Medical School, as well as Professor of Medicine emeritus. He leads workshops on stress reduction and mindfulness for doctors and other health professionals and for lay audiences worldwide. He is the bestselling author of Wherever You Go, There You Are and Full Catastrophe Living, and, with his wife, Myla Kabat-Zinn, of a book on mindful parenting, Everyday Blessings. He was featured in the PBS series Healing and the Mind with Bill Moyers, as well as on Oprah. He lives in Massachusetts.