Enjoying Meditation
Savoring the deep contentment of resting in the present
Meditation should be enjoyable and something we look forward to. But there can be times when it may feel flat, boring, or more like a chore than a rewarding experience.
There can be several reasons for this.
First, some faint effort or control may have crept in.
In some meditation groups I have sat it in, when the bell rings to end a session, I’ve been surprised to hear sounds of shuffling and sighs of relief — almost as if to say “Thank God that is over.”
That may be an extreme way of putting it, and it’s not it’s not to imply that everyone in these groups felt that way. Nevertheless, that background sense of relief stood in stark contrast to what I’d been used to, which was more like: “OK, I should begin to finish now,” but wanting to do that slowly, savoring the peace and quiet of my meditation.
As I listened to the teachers leading these groups, I found myself in agreement with much of what they were saying. More interesting was what they were not saying. They didn’t place such a strong emphasis on complete effortlessness as I do. Without that emphasis as a fundamental aspect of the practice, I could see how slight effort might creep in. One might, for example, take an instruction such as “Rest your attention on the breath” to mean “Remain aware of…,” which could easily become “Focus on…,” leading unconsciously to a subtle concentration. If that were the case, I could understand why the sound of the bell was a relief for some.
Noticing the Inner Peace
The second reason why meditation may not seem rewarding is that you might be meditating fine, but not notice where the meditation has taken you. You might be in a quiet, relaxed state of mind, resting in the present moment, yet not be consciously aware of a deeper inner stillness. Nor of the calm, clarity, and contentment that can accompany it.
So, when you’re settled in meditation, it can be helpful to become aware of these more subtle feelings. Is there a sense of ease, an inner peace? Are you happy and content? Are you aware of how different it feels when your mind is quiet versus when you’re wrapped up in a thought?
The more aware we become of how we’re feeling in these quieter states, the more enjoyable they become.
Expectations of Bliss
Third, we may not notice these finer qualities if we are expecting something more spectacular. In Eastern teachings, the Sanskrit word ananda is often used to describe a state of deep meditation. The word is commonly translated as “bliss,” leading people to expect an ecstatic, rapturous happiness. But this can be misleading.
European scholars began exploring Sanskrit in the late eighteenth-century. Somewhere in their studies they would have encountered the word ananda. It is unlikely that many of them were personally acquainted with the deep stillness that can come in meditation, so they looked for a translation they could relate to. And bliss seemed to fit.
However, when we look to the root meaning of ananda, which is always important for understanding Sanskrit, we discover a different interpretation that fits better with most people’s experience of meditation. The root word is nanda, which means “contentment,” “satisfaction,” or “joy.” Here, the prefix ā (the long ā as in “part” rather than the short a as in “pat”) is used to denote strong emphasis. So ānanda can be translated as “great contentment” — the great contentment that comes from resting fully in the present moment, no longer perturbed by hopes and fears, and chattering thoughts.
When you discover this for yourself — as growing numbers of people are doing these days — you realize that bliss is indeed an appropriate term for the deep contentment meditation can bring. But it is a quiet, still bliss rather than the ecstatic happiness we usually associate with the term.
Savoring the Contentment
You can deepen the enjoyment of meditation even more by positively savoring how it feels.
Allow yourself to soak in the experience — like you might soak in a warm bath — enjoying the fruits of your practice.
As you do, allow an inner smile to be there. You don’t need to have a smile on your face — although that might happen. It’s more about letting your inner being smile. A simple recognition of “Ah yes, I like this.” “I’m happy here.”
As you savor the enjoyment, you might notice more letting go, and your mind sinking deeper into that delicious stillness.
There’s one further benefit of savoring these states. The more you enjoy your meditation, the greater motivation you’ll have to continue your practice in the future.
This essay was based on material in my latest book, How to Meditate Without Even Trying. You can read more about it here
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Thank you Peter for pointing the way.