Buddhist Spectrum

Meditation, an exercise to the mind

Premasara Epasinghe

Buddhism is a religion, philosophy, discipline of the mind and a way of life for success. Following the Buddhist Path, you can achieve long lasting happiness, gain wisdom and a mind free from Negative Emotions. How do you achieve this? You achieve this through practices. Meditation is essential to accomplish or achieve this state. It is not meant only for Buddhists, but to all who practice other religious belief. It helps you to keep fit.

Distractions are all over the place. They can be sounds, visions, physical sensations like pains, happy and unhappy memories relating to incidents, events or people. This is the “Nature of our Monkey Mind.” You can quieten these wandering thoughts with practical meditation with Buddhist Principles.

How are you going to handle it? These distractions appear in your mind. They disappears of their own accord.

I am penning these few lines on a chilly pleasant loop autumn evening from Canberra, Australia, at our son and daughter-in-laws residence. I can see our grandson Viraan, playing cricket with his father in the back-compound.

While writing or penning these lines, my mind travels to our residence at Nugegoda. Many memories flash across my mind. Of course, that's how the mind operates. You cannot stop it. If you follow a Buddhist way of life, I presume you will be successful. Compassion, kindness we have to follow.

I daily recite Pirith in the early hours of the morning. I recite loud the Tunsutra, Dhammachakka, Dhajagga, Mora, Bojjanga and Seevali.

This takes me about 40 minutes. Then, I meditate for about 10 minutes. At the inception it was a big challenge. I got into the groove and feel comfortable in meditating now.

There are six (6) steps to excellent meditation.

Exercise first to create energy and good circulation.

Sit with a comfortable balance posture. Your spine should be straight, muscles relaxed, chin in slightly.

If in a chair, distribute weight equally so hips are balanced.

Shift attention to your Breadth. Pay attention to In and Outflow. Mentally seen your body, as you become relaxed, still and full present.

Choose the meditation you will practice. Prepare to take on the posture, movement and breathing pattern or sounds you will use.

As you begin, let your flow of thoughts move to the background. Any thought that “Grabs” you, just watch it float away or focus and replace it.

Gradually increase the length of the time you meditate. Do not expect to gain Enlightenment during your first session.

I learnt my first lessons in meditation, from Sri Lanka's most scientific opening batsman, that great Batting Artist, an epitome of Elegance Sunil Wettimuny.

A couple of decades ago two of us, after commentating in a Test match at Asgiriya, Kandy travelled together to Colombo. Sunil was driving the vehicle as if he was piloting one of his “Flights” to Colombo. No turbulence. It was a pleasant drive all the way. He was enlightening me on the value of meditation. On the following day, he sent me some valuable books to read on meditation. I consider this “Gentleman Par Excellence” as my “Guru” in meditation. He really motivated me.

His elder brother Mitra and younger brother Sidath two of the best Sri Lankan cricketers and gentlemen of the highest order, also practice meditation. I presume, meditation helped them to be cricketers of international repute. Hailing from a highly respectable family their beloved father late Ramsey De S. Wettimuny, an engineer by profession, was a great Buddhist scholar, who wrote a number of very valuable books on Buddhism.

Later, I was greatly motivated by two of my past students who meditated. They are former Nalanda skipper (1971) Nandadeva Perera and the roly-poly left hander Daya Sirisena.

Another top cricketer of Ananda, a good Samaritan who brightened many lives at Seenigama and around the island, Kusil Gunasekera too encouraged and motivated me in the Art of Meditation. I am grateful to all of them.

They taught me the scientific approach in meditation.

Meditation practice is like an exercise to the mind. Its a soothing balm to the mind and you are relaxed.

One of the most popular forms of meditation is the Anapanasati Bhavana. Breathing meditation breadth provides oxygen through which mind function.

A calm sea is like a calm mind. Bring your mind to one point.

One way to bring your mind to present is Anapanasathi Bhavana, mindful or aware of the breathing going In and Out of your nostrils; our mind runs all over the place. To quieten the mind Buddha's technique was Samatha Bhavana.

What is Samatha – Vipasyana Meditation?

It is a meditational technique to calm the mind to a state of tranquillity and concentration. It is equivalent of Dhyana.

Vipasyana can be defined as insight, clear seeing intuitive cognition of three marks of existence, namely, impermanence, suffering and egolessness of all physical and mental phenomena. In Mahayana Buddhism – Vipasyana is seen as an analytical examination of the nature of the things that leads to insight into the true nature of the world emptiness. Such Vipasyana is one of the two factors essential for the attainment of Enlightenment (Bodhi). The other is Samatha (calming the mind) concentration.

The sea or ocean is like a “Mind in Turmoil”. The Japanese artist Hokusai's work “The waves at Kangawas Piece of art, is a good example to depict a turmoil or rough ocean.

One of the most popular forms of meditation practice is Mettabhavana -wish compassion and kindness to all beings. You can perform this in five (5) stages. This is cultivating the goodwill – Metta.

Metta for yourself

To a friend

To neutral persons

Someone you have Antipathy

The whole world of the living Beings, whatever beings feeble, strong, long, stout, medium, short, small, large, seen-unseen, dwelling far or never born, yet to be born – May all living beings be happy.

You need not necessarily be a Buddhist to practice meditation. The purpose of meditation is not to create a system of beliefs, but rather it gives you some kind of guidance on how to see very clearly into the nature of the mind.

To meditate and focus your mind on the body, first find a place and time which affords you calm and freedom away from disturbance to sustain attention.

It is better to sit, use a posture that will keep your back straight without strain. Use an upright chair or sit on ground in Lotus posture. If the chin is tilted very slightly down will help you. Remember, do not allow the head to loll forward as this might encourage Drowsiness. Place hands on your lap, palms upward, one gently resting on the other with thumb-tips touching. Do not rush. Relax your tension.

In Japan, Zen Buddhism, teaches you silent meditation. In Theravada Buddhism, a popular and much loved practice is Metta Meditation – Loving Kindness. Sutta Nipata Pali text mentions that just as a mother would protect her only child even at the risk of his life, let him cultivate a “Boundless Heart” towards all beings. Let thought of boundless love, pervade the whole world (Sutta Nipata – 149-150) May All Beings Be Happy.

The Metta meditation is an antidote for Hatred and Ill-will. The Metta meditation in Theravada Buddhism – Metta, is the first Brahamavihara or Divine Abiding.

Meditation on compassion always leads you to compassionate action. This is a popular concept among the Tibetan Buddhists in Vajrayana Buddhism. Meditation is a method of exercising your mind.

The ultimate aim of Buddhists is to attain the Bliss of Nibbana. In poetic terms Nirvana is a harbour of refuge, cool cave, home of ease, a place of Bliss. Nirvana entails the cessation of everything. He who realised the truth is the happiest, because he is free from all complexes, obsessions, worries, troubles and torments free from all defilements with Metta.

May all living beings be happy!

Book Review:

Outstanding work on lay Buddhism

Title: ‘Gihi Diwiye Daham Maga’
(Doctrinal Path for Laymen)
Author: Dr Dharmasena Hettiarachchi
Publisher: Sarasavi Publishers, Nugegoda

‘Gihi Diwiye Daham Maga’ translated as Doctrinal Path for Laymen for this review in English is an extraordinary publication. Dr Dharmasena Hettiarachchi is one of Sri Lanka's outstanding Buddhist scholars who had gained the respect from the readers regarding his talents to present the orthodox version of Buddhism on any subject selected for discussion.

In the present volume he had focused his attention to deal with topics mainly for the benefit of lay Buddhists. He had discussed very clearly 55 subjects on Buddhism focusing on the doctrinal references to arrive at illuminating conclusions to benefit the reader. The pattern of presentation is very similar for all the themes. Having quoted a passage from the scriptures he gives a translation in simple Sinhala. The context of each such quotation is given with a brief discussion to convince the reader on the area covered. He had very cleverly avoided personal impressions and interpretation in order to retain the spirit of the Dhamma.

The end notes would provide the textual references as occurring in the Pali Suttas and other scholarly writings.

The Summum Bonum of Buddhism is to reach Nibbana, the final emancipation. A Bhikkhu is in an advantageous position in the realization as he is fully dedicated to follow the path. From the examples quoted it is evident that a lay follower can attain the stage of stream entrant Sotapanna and once return Sakadagami.

A layman following the path to purity Sotapanna magga is assured of reaching Sotapanna phala which will guarantee a safe passage to Nibbana later avoiding risk of being born in woeful states. Hence the author has clearly defined the path to follow and has served as a noble teacher to the readers. This is in keeping with the spirit of Buddha's admonition: Tumhehi kiccam atappam, akkhatarova tathagata – You have to accomplish the tasks, the Tathagata is only defining the path.

Each of the 55 sections covered has a message to convey to the intelligent reader who will be able to absorb the spirit of the Dhamma as explained leading to a virtuous life and spiritual attainments.

I see a great relevance between the topics and conventional Buddhist sermons delivered by pious Bhikkhus for the spiritual uplift of thoughts and aspirations of the listeners.

In dealing with the doctrinal path for laymen it is incumbent to quote the shining examples of famous lay devotees during the days of the Buddha. The references made to renowned royal personalities such as King Pasenadi Kosala and lay patrons like Anathapindika and devoted followers like Nakula Mata and Nakula Pita – the Nakula husband and wife) provide inspiration to the readers to emulate their conduct. For a beginner the discussion on the Sakyan Prince Mahanama would provide guidelines to become an Upasaka by taking refuge in the Buddha, Dhamma and Sangha and to attain piety by adopting the five precepts to qualify as an Silawanta upasaka (pious devotee). With this humble first step he could assimilate other qualities in a gradual process and be protected by a life of restraint – Ayati Sanvara

The four Noble truths ending up with the path leading to realization by the understanding of the Noble eight fold path is dealt with in very simple language to provide a grasp of the intricacies.

The development of mental culture by following meditation – Bhavana – is explained as a pre requisite to realize Nibbana.

Some themes contain interesting anecdotes to promote an uninitiated follower to grasp the three fold character of existence which is the essence of Buddha's teachings. They are anicca, dukkha and anatta. Impermanence, unsatisfactory nature and soulessness explained as Vipassana, after attaining tranquility of mind – Samadhi. The story of Kala, son of Anathapindika the great lay patron of the Buddha provides an illuminating example of a success story of an un initiated son to absorb the spirit of the Dhamma resulting in his attainment of the state of Sotapanna – stream entrant. The fathers directions and the Buddha's thoughtful insight were responsible for Kala's attainments. The Buddha had summed up this situation by his gatha which is quoted as follows:

Pathya eka rajjena – Saggasa gamanena va

Sabba lokadhi paccena – Sotapatti phalam varam

“Attainment of Sotapatti phala far exceeds all other attainments such as being a ruler of the earth, entering the realm of the gods and being the lord of the entire world.”

Dr Hettiarachchi points out the attainment of Sotapanna as gaining eye of the Dhamma. Although it is considered as the first step in the path of a noble follower he explains that the attainment of Sotapanna would definitely lead to the realization of Nibbana. He substantiates this statement quoting from the scriptures the terms used to explain the nature of the attainments. In the penultimate section the author emphasizes the value of close links that should be established between laymen and ordained for the protection of the Buddha dispensation.

In a short review it is not possible to do justice to the laudable contribution made by Dr Hettiarachchi in this large volume running to 450 pages.

Having known the author his character and capabilities, I would like to end up quoting from the Dhammapada which among other canonical references has the following on the qualities of a Sappurisa (noble human being)

Na puppha gandho pativata meti
Na candanam, tagara mallikava
Satamva gandho pativata meti
Sabbadisa Sappuriso pavati

“The fragrance of the flowers would not spread in the opposite direction of the wind; Similarly the smell of sandalwood and the flowers such as tagara, mallika (jasmine). But the fragrance of the pious would spread against the direction of the wind and will spread in all directions.”

I like to pay a tribute to the author Dr Dharmasena Hettiarachchi for his publication ‘Gihi Diwiye Daham Maga’ Doctrinal Path for the quality of his presentation illustrating a deep understanding of the Dhamma and above all his qualifications as a Sappurusa.

Dr H A P Abeywardana

Kumara Kasyapa Boys’ Home serving as a strong pillar

In 1970, the Kumara Kasyapa Boys’ Home was inaugurated to provide with a home-away-home, with five orphans under the purview of the Mathika Matha Samithiya (a group of philanthropic ladies) of Gothama Thapowanaya (means solitary forest hermitage) which is a charity approved by the government.

Kumara Kasyapa is located at Kalapaluwawa, Mulleriyawa Newtown and has earned an prominent name where orphans of the Sri Lanka is concerned.

Vincent Chia

Irene Png Ai Leng

This home accommodate children in the range of five-sixteen years and at the moment the total number of children is 40. All of them are school-going children. They study at Sri Siddhartha Vidyalaya and MDH Jayawardene College, Koswatte.

The administration of this Boys’ Home is done by three wardens and a manager. All these functions of the orphanage is under the direct supervision of Ven T Mithabani Maha thera and he handles them efficiently and skillfully. Gothama Thapowanaya Medical Centre was established by late Most Venerable Kudawelle Vangeesa Maha Thera and it paved the way for Mathika Matha Samithiya and then the orphanage was brought forth.

This orphanage has produced considerable number of good citizens and it serves as a strong pillar in the Boys's society. At present Ven T Mithabani Maha Thera is the Director of this orphanage and performs an exemplary service to the society through his Children's Development Home.

In order to fulfill the assigned tasks of the orphanage Ven T Mithabani thera was fully supported by the current Maha Nayake thera, Rev Dodampahala Chandrasiri Maha Thera.

Ven T Mithabani Maha Thera had not taken anything in return of his service except the praises of all who knows his good work in Sri Lanka and abroad being a savior of these orphans. Demands of the Probation & Childcare Dept and Juvenile Court have compelled them to increase the number of children to the orphanage. In spite of this, Ven Mithabani Maha thera has done his best to cope up with the demanding situation utilizing the limited resources. His efforts in facing these difficulties are commendable. He utilized his all attempts by way of his all connection with his pious devotees and friends, to provide them with food, clothes, education and entertainment as well.

He extended the area of the orphanage building from time to time utilizing the limited resources with the unstinted support of his local well-wishers and abroad as well. His service was highly acclaimed by all his friends and well-wishers and extolled by all benefactors. The improvements and progress achieved through the maximum ways of support made.

They are very pleased to announce that they manage to erect a new building with an extent of 23,000 sq ft with the financial support of some Singaporean affluent family and this new building can easily accommodate about 150 children. This also provides facilities such as classrooms, library, computer room, dining hall, store rooms, kitchen, play area including the bed rooms and rooms for admin staff. They have provided these facilities, with the sole intention of producing good citizens to Sri Lanka in all social, cultural and allied spheres.

They have focused their attention exclusively for the improvement of language skills and the knowledge in information technology for the children.

In additional to these, vocational training facilities for the children have also been arranged for their future development careers in order to make valuable and decent citizen of the country.

At this point of advancement, whole-hearted gratitude is being expressed to the affluent, virtuous family of Vincent Chia know Meng and Irene Png Ai Leng. They are playing a leading role and the kingpin of this prominent projects foundation.

A humble courtesy being offered with gratefulness for all the generous fiscal supports extended towards the Bryan Viriya Medical Clinic which is serving an invaluable humanitarian service to the poor people of Kataragama area.

The memory of these humanitarian services, lingers on their minds as long as they survive during throughout the phase of sojourn in this world.