There are numerous meditation techniques. Some use mantras, some use Zen koans, some, like vippasana, monitor thoughts. But the core meditation taught by the Buddha is Tranquil Wisdom meditation. It’s a sixteen step meditation but the steps flow naturally so it’s not a memory test.
The sixteen steps are found in Intermediate Zen at www.howtopracticezen.com, and expertly explained by Venerable Ajahn Brahm in Mindfulness, Bliss and Beyond. The original text is the Anapanasati Sutta, found in the Majjima Nikaya.
Here is a quick summary of the steps, offered in the hope that the reader will be inspired to learn more at the website and the book:
Mindfulness of the body:
1. Establish mindfulness.
2. Watch the breaths, both long and short.
3. Experience the whole body of the breath.
4. Experience the breath of the moment.
Mindfulness of feelings:
5. Experiencing joy.
6. Experiencing happiness.
7. Cessation of breath.
8. The still forest pool.
Mindfulness of the mind
9. Seeing the mind itself, the nimitta.
10. Polishing the nimitta.
11. Sustaining the nimitta.
12. Liberating the mind.
Mindfulness of mind objects
13. Contemplating impermanence.
14. Contemplating fading away.
15. Contemplating cessation.
16. Contemplating relinquishment.
As the Buddha pointed out, this was the meditation he followed when he woke up and uncovered his true nature. He also noted that these sixteen steps include all four foundations of the four foundations of mindfulness, and the seven factors of enlightenment as well.
Many teachers, especially those from Burma, say that no nimittta appears at any time and that the nimitta is an intrusion of Hinduism into Buddhism. Well, some people “see” a nimitta and some don’t. We use the term “Zen” in its broad meaning of meditation but one of the central teachings of the Zen school is to just practice without preconceived notions of what should happen.
If this meditation was good enough for the Buddha, it may meet our high standards as well.
And in view of the fact that that this was the meditation that enlightened the Buddha, it seems strange that so many other meditation techniques are in use. Perhaps a few more of us should give this one a try.
