Meditation and Pain Relief

Meditation and pain Relief  is an article on the Wild Mind site.  Being mindful of chronic pain can help make it bearable.  Read the article for more.

Ponder

All beings tremble before violence.
All fear death.
All love life.

See yourself in others.
Then whom can you hurt?
What harm can you do?

-Dhammapada

Quotation to Ponder

Actually, this practice just about the mind and its feelings.  It's not something that you have to run after or struggle for. Breathing continues while working.  Nature takes care of the natural processes--all we have to do is try to be aware.  Just to keep trying, going inwards to see clearly. Meditation is like this.  Ajahn Chah: Taste of Freedom, day 128 from Daily Buddha, Jeff  Schmidt.

A Subject for Meditation

Here is a meditation I like to do.  See a snowflake in your mind's eye and trace it's origin back into the cloud, as the cloud, and before that, water vapor rising up into the atmosphere. See it evaporate from standing water, transpire out of plants, respire out of animals, or the mundane act of urination.  The plants and the animals drank water that previously came from standing water or precipitation.  This endless cycle goes around and around and we are all connected by and are mostly made up of water. We share this interconnectedness with all life that depends on water, it makes up our bodies, and it is constantly recycled through the planet. We are the waves on the ocean.  We last our time and then go back to the mother ocean to become another wave or a pretty snowflake. 

Meditation, Anyone Can Reap The Benefits

There is no doubt we live in a stressful society.  We are always running here and there, worrying about this, and worrying about that.  Even in our time off, we fill it up with things to do.  Run here, run there, and even vacations are exhausting.  We just don't know how to really just sit and do nothing. Sadly, we don't even know how to just rest.  Our minds and bodies need rest and we need to make time for this necessary healing to avoid emotional problems and physical illness. Those who have mastered meditation reap the benefits of this healing practice.  By resting the mind, one is more in control of it, and not likely to dwell on disturbing things in our life that may or may not be actually something to concern ourselves with.  Totally calming and relaxing the body is restorative.  The fact  one is bringing both mind and body together means one is coming to their true home. The safe place of refuge that is our birthright that we need to be taught to connect with even though it has been there all the time. We are the owners of our minds and bodies yet we let them control us.  Minds race from one negative thing to another, jumping around like hyperactive monkeys. Our body reacts by raising blood pressure, we can't concentrate, focus, and we get anxious and touchy.  Meditation is a practice that gives us control over the mind.


The "science" behind meditation shows it can calm anxiety, lower blood pressure, and one can experience true relief from stress.  When trained minds are observed with equipment, we see changes to brain waves and the brain actually becomes rewired.  Because the mind is plastic and malleable, we can effect positive changes to encourage good health and happiness.


At first, I didn't think I could meditate.  I've always had severe monkey mind...leaping from one thing to another, always grasping after this thought, then that one.  I also did not have a good concept of what meditation is.  I thought one had to totally empty the mind.  Yes, some forms of meditation try to achieve this but there are many ways to meditate.  I will mention a few which are simple and effective which anyone can do. 


First, before you think  you can't do it, or you tried before and couldn't do it, please think again.  Years of habit is responsible for having no control over your thoughts and it will take time to break this habit. At first, all I got was a fleeting glimpse of what could be achieved. It was tantalizing because those fleeting moments felt very good. The fleeting moments turned into a minute, and that turned into minutes at a stretch.  As control is gained, one could theoretically maintain meditative states for ever.  So, remember, this is a practice and practice you must before you gain dexterity...as with anything learned.  Then, this new practice becomes the habit.


The Buddha gave a teaching on how to meditate.  It is as valid now as it was 2500 years ago.  He taught one should sit with the legs crossed, the body erect and straight, as this makes one stable on the earth. If one experiences too much pain sitting this way, one can sit comfortably in a chair with back straight and feet flat on the floor. Close the eyes to block out sensory stimulation as a distraction. Smile slightly and begin thus: be totally and fully aware of the breath. Say to yourself: I am fully aware of my breathing. When I breathe in, I am aware I am breathing in, breathing out, I am aware I am breathing out.  Say those phrases while you breathe.  The goal is to focus on the breath, in and out.  If this is all one can muster for meditation this is great!  If the monkey starts jumping around or thoughts come to your mind, do not get upset.  Remember, this is an old habit and it will intrude, most likely frequently when you first start.  Recognize what is happening, your mind isn't paying attention, and you are thinking.  Acknowledge this with gentleness, perhaps say to yourself ah, I know you. You are back Well, it's not time for you, this is time for mind and body to come together and go back to focusing on the breath. Breathing in, I know I am breathing in, breathing out, I know I am breathing out. It helps to focus on the rise and fall of your stomach so you see, whether or not you have your eyes open or it's in your mind's eye, the effects of the breath on your body.  After a bit, you can start saying to yourself, breathe in, breath out.  Or, breathing in calm, breathing out peace. One can also count how long it takes to breathe in, how long it takes to breathe out.  What will be noticed is that the breathing becomes slower, more regular and your body becomes relaxed.  Then just the words in and out while breathing or calm and peace.  A richer experience may be gotten if one visualizes the path of the oxygen as it passes into the nostrils, down to the lungs, into the blood, through the heart, and to all the organs and cells of the body.  Visualize the carbon dioxide getting into the blood from the cells, being pumped by the heart to the lungs and back out. The next form of meditation is a total relaxation of the body and involves visualization.


This next meditation should last at least a half hour and I found easier to do than concentrating on the breath.  The result is  relaxation of the body and the mind is focused on the body so mind and body are brought back together. Zen Master Thich Nhat Hahn says not to worry if you fall asleep. Your mind and body needed it or you wouldn't have fallen asleep. Try again when you are less tired.  Lay comfortably on your back. Focus on the breath for a bit and then proceed by focusing on your feet.  Express your gratitude for all the hard work they have done for years.  You depend on them, they do your bidding, you need to appreciate them.  Think about them relaxing.  They deserve it, they need it and tell them you appreciate them and want them to be happy and healthy.  Next, move up to your lower legs.  Do the same thing, be grateful, feel the feeling of gratefulness for them.  Thank them for their years of service. Then working your way up through the body, concentrate and thank each body part in turn.  The more one knows about anatomy, the richer the experience. Internal organs, how they work, etc. gives much to meditate upon. If you have a body part that is unwell, diseased, or hurting spend extra time with it. Let it know you know of its suffering and you will take care of it the best you are able and urge the other parts of the body too lend their strength and health to the ailing member. Comfort it like you would an ailing child. Show it you care. Say loving, caring things to it.  A new study shows people who practice meditation can change the way their bodies perceive pain. They can gain some measure of relief from chronic pain just with their minds.


The third type I will mention is walking meditation.  I have seen many, many suggestions on how to do walking meditation.  I will explain the one I do because that is what I am familiar with.  Pick a path either indoors or out that you are familiar with.  Begin walking at a very leisurely pace. Focus on the breath and each step you take.  Here the sound of the step, feel the step, feel the muscles work, take the next step and focus totally on that. Of course, you can't have your eyes closed for this because you need to see where you are going and there are lots of opportunities to get distracted by what you see, but keep coming back to the steps. I also like to carry a hand mala with me to do mantras. Hand malas are unobtrusive and one can recite mantras while walking.

One can also meditate, walking or sitting, on the interconnectedness of things. The Buddha taught nothing arises out of nothing, this is, because that is.  Meditate on this. See the tree, see the sunshine, rain, and nutrients that made the tree.  See a park bench and if it is made of wood, really see what it is made of.  It is made out of sunshine, rain, nutrients from the soil, the logger who logged the tree, his parents, all of his ancestors, what he had for breakfast, the sunshine and rain in the food he ate, which is the same sunshine and rain in the tree and you, the carpenter that made the bench, etc.  See the truth in  how we are all connected even with inanimate things.  There are a multitude of paths to see this inter-being and you can explore them all. One of my favorites is Thich Nhat Hahn's suggestion of seeing the flower in the compost pile. Or all your ancestors in the palm of the hand.  You are not distinctly you in the sense that you are here because of many circumstances and they are all apart of you. Parents, ancestors, the farmers who feed you, the sunshine, etc.   Nothing arises from nothing, something always was there before and many things come together in order for something to manifest.


So, this was the briefest of introductions on meditation and it really can be done by anyone.  It gives you back control over your mind, it makes one calmer, more able to deal with problems in life by being able to focus and not be scattered, blood pressure usually goes down if it is stress related, pain is easier to tolerate, and when the negative monkey is removed from your life, you become happier, less anxious, and less angry. If enough people practice meditation in a society, the society becomes a less stressful one.  Anxiety, fear, and anger are contagious but so is calm, serenity, kindness, and patience.
The choice is actually ours.

Human Garden

Every person is a beautiful flower in the garden of humanity. Thich Nhat Hahn

Thought to Ponder

Can you look into the palm of your hand and see everything that contributed to making you? Your parents, ancestors, the food to nourish you, the farmer who grew the food, the sun and rain that nourished the food, and see how your life is connected to every living on the planet? Try it and you will see.

Point to Ponder and Meditate On

This is because that is.  Everything inter-is, we all inter-are. Something never just arises, it comes about because something was there before it.

Malas, Buddhist Prayer Beads

Malas, Buddhist Prayer Beads

Prayer beads have been used for centuries as a form of devotion and meditation.  A prayer or mantra is recited for each of the beads.  Many religions have some sort of prayer bead, Christianity-rosary, Hindu-jappa, Islam-subhah, and Buddhist-mala.  The ones I am most familiar with are Buddhist malas.  I am a Buddhist and use them in my practice. 

There are many traditions surrounding the use of prayer beads.  The type of material the beads are made from, symbols carved or painted on them, the number of beads, how they are actually used, and what religion they are from.   I have seen references state that Buddhism was the first to use beads as a form of meditation and devotion.  Here in the West, western Buddhists are forming their own traditions as many of the Eastern traditions are not relative to our cultures.  The importance of practices are kept, the way they are done may be done from a different perspective.  So, this article will reflect how I use the mala on my path.  A search of articles will produce traditional uses in each of the major branches of Buddhism if the reader is interested in traditional uses.

Exactly what is a mala?

Making a mala is like composing haiku, sonnets, or limericks.  There is a prescribed framework that must be worked within.  This framework can be number of beads, in some cases patterns of beads (where markers go), always a guru bead that ties the whole into one and usually a tassel, though the last is personal preference.  The guru bead has three holes.  The guru bead represents the guru or spiritual teacher. 

The categories of malas are as follows.  

Full Mala 108 beads, 3 markers spaced every 27 beads, and the guru bead. 

Hand Mala : 27 beads, 2 makers, and guru.  

Jappa: 36 beads, including the guru and there are no marker beads.  

Wrist mala: 18 beads, no guru or markers and is usually, on a cord made adjustable by a Chinese slip knot.  

The astute reader will notice a pattern in the number of beads…they are all divisible by 3 or 9.  These are considered holy numbers.  Stay with me while I explain some math concerning these numbers.  108 is divisible by both 3 and 9.  If we take the individual components that make up the number 108 and add them together, 1+0+8=9, and there is 9 again.  27 is divisible by 3 and 9.  It is the interval between the marker beads 2+7=9. There is 9 again and 27 is divisible by 3 and 9.  There are 3 marker beads which marks 4 groups of 27 beads. The first mark is 27 beads, as explained it adds up to 9.  The second set of 27 beads makes the total counted 54...adds up to 9.  The third set of beads makes the count 81, it adds up to 9.  And at the guru bead it is the 108.   A 27 bead mala may be self explanatory, but to stay consistent, 2+7=9 and 27 is divisible by 3 and 9.  36 beads, yes, you see it, 3+6=9 and 36 is divisible by 3 and 9.  An 18 bead wrist mala, 1+8=9 and 18 is divisible by 3 and 9.  In Hinduism, the number 108 is a holy number and many devotional practices must be repeated 108 times. Both Buddhism and Hinduism took this numerology from earlier Indian religion. 

The choice of materials may or may not have significance. They can be made from wood, bone, carved bone in the shape of a human skull, semi-precious gemstones, sandalwood, red sandalwood, bodhi seed, rosewood, precious metals, lotus seed in the sun and moon pattern…white with black speckles for the stars and a small hole drilled for the moon, resins which are called amber in Tibetan malas, glass, and can be embellished with metal spacers, focal beads between the guru and the tassel, with the tassel being real silk or imitation.  Carnelian, a natural stone that is often dyed to make it a consistent carnelian cherry red, is the stone associated with the historical Shakyamuni Buddha, Gotama.  Quartz crystal is the stone associated with Quan Yin, the boddisattva of compassion.  Lapis lazuli is the stone of the Medicine Buddha Basaijaya Guru whose skin is the color of lapis.  The bodhi seed is wood from the bodhi tree, Ficus religiosa, under which the Buddha gained enlightenment.  Sandalwood is a scented wood which helps the user to reach a higher purpose.  Red sandalwood is not fragrant but is a naturally red wood.  Rosewood is endangered and it is difficult to find and is expensive.  Red sandalwood is substituted for it and often sold as it. The lotus seed is representative of purity.  Up from the muck and decay at the bottom of the pond, it rises to the surface to open pure, brilliantly white… a metaphor of a journey through the cycles of birth and suffering to finally gain the purity of enlightenment. The carved bone human skulls are the reminder of impermanence.  All things are impermanent including us and as a point of meditation, it is an aid to realizing the truth of impermanence and an end to the suffering caused by the misperception that things are permanent. 

The actual usage of the beads depends on the tradition or the practitioner.  Tibetans believe if a mantra (a prayer) is recited 100,000 times, the practitioner will gain the wisdom of the mantra.  A mala for this purpose also has counters to keep track of each round of recitation and one for groups of 10, and others can be added to keep track of thousands. For many other Buddhists, the recitation of a mantra, in addition to receiving merit that is then dedicated to all beings, is a form of meditation, a focusing or sharpening of the mind.  It also brings calmness and stilling to the body.  Hindus, when telling the beads, never cross the guru bead, but reverse the beads at the guru bead and go back the way they came.  Buddhists generally do not have that rule and will cross the guru. The beads are counted, one for each recitation of the prayer with the mala held in one hand and the beads counted with the thumb which advances the mala one more bead and makes the next ready for the count over the forefinger.  I’ve often seen it referenced that the goal is telling 100 recitations with the extras just in case one did some of them imperfectly.  I do not agree with that as the merit is gained from the telling of mantras no matter how imperfectly said. I think it is the importance of the number 108 to the ancient numerology.  Ask other Buddhists and there will be other answers.

Mantras are prayers of sorts.  Nearly all of them are associated with a Buddha or bodhisattva.  They are also shorthand. The mantras have syllables that have meanings but not necessarily a sentence or phrase that is translatable literally.  I have specific malas for certain mantras, bodhi seed for the Buddha’s mantra: Om muni muni mahamunyea soha.  I have also seen it as Om muni muni Shakyamunyea soha.  Om is the sound of the universe, it is the vibration that all beings are part of.  Muni roughly means great and soha is like amen. So it is something like “connect me to the universe, great Shakya (the clan Buddha belonged to) amen.  This mantra is a prayer for attaining wisdom and understanding.  I have another mala for Quan Yin, the bodhisattva of compassion.  It is black onyx, not particularly related to Quan Yin, but I like it.  Her mantra is probably the best known even by non-Buddhists.  Om mani padme hum (or hung).  Mani is a jewel and padme is lotus so all together it is the jewel in the lotus.  This is a prayer for attaining compassion.  I have a lapis lazuli mala for the Medicine Buddha.  His prayer is for healing.  Tagatha, Om bekendza, bekendza, maha bekendza rodza samugatha soha.  It actually goes on for about a paragraph, this is the shortened form.  It is asking the great enlightened one Basaijaya guru for healing. 

There are also many other bodhisattvas mantras that are just repetitions of the name over and over.  Green Tara and White Tara are examples. See the link to the right for Wild Mind,  a link to a site that gives and explains many more mantras as well as a different take on the mantras and their meanings along with pronunciation.

Full malas are often worn as a sign of devotion around the neck, tassel to the back of the head or as a wrist mala, wrapping the full mala around the wrist.  I don’t recommend this because it shortens the life of the cord and the mala will break easily.  Hand malas are often held during prostrations and I like to use them during walking meditation as an unobtrusive method of counting.  Of course, wrist malas are worn as a bracelet. 

Malas are useful for anyone with a desire to escape from worries or cares.  Prayer beads are also known as worry beads.  I know of one person that used their mala to help them stop smoking.  It gave their mind and hands something to do when the urge to smoke came upon them.  They made their own personal mantra that helped them to meditate. It is a practice that can benefit everyone, a space of time where one is fully absorbed in something other than worries.  It gives the mind and body a chance to relax and that in itself is healing.