Being Present

With any skill we want to master it is important to lay a strong foundation for that skill. The same holds true with the practice of mindful meditation.

To become an excellent basketball player, we must practice the basics of running, catching and throwing the ball, guarding our opponents, etc.

Becoming a good cook or chef requires that we learn the basic skills that lead to developing wonderful tastes. These skills include knowing how ingredients work together, how recipes work, what is needed to develop specific tastes, and learning good knife skills.

If we wish to play the piano well, we learn basic fingerings, how to read music, how to play the right hand, then the left, then the two together.

The skill of mindfulness is developed by doing formal meditation using foundational practices. Formal meditation is sitting regularly for a specified time. Foundational practices use mindfulness of the body and mindfulness of breath. Using these two main practices repeatedly cultivates the skills of attention and concentration, which are integral to developing the skill of mindfulness.

Establishing a strong foundation in mindfulness meditation is like setting the foundation for a house or building. If the foundation is weak or unstable, the building will likely be damaged in some way over time.

Without a strong foundation in basic mindful meditation practices, we can wander through many meditation experiences and wonder why we do not achieve the same benefits other practitioners describe. We can become easily confused and misdirected, further undermining the goals we have set for ourselves.

I have heard from many students who tell me they have tried many different practices. They report that they don’t see much change and wonder what is happening. I suggest that instead of trying to reach across many things, dive deep into one thing and master it well. Build that solid foundation before trying something else. Sometimes focusing on one or two practices can be helpful, especially if they are complementary, like sitting meditation and a movement practice such as yoga, QiGong, or Tai Chi.

Whenever I struggle with meditation practices, I remember the basics and return to them to stabilize my mind. For instance, if I get lost in some past or future event, I realize I am stuck somewhere other than the present. Then I remind myself that my practice is to pay attention to the in and out of my breath. Thus, returning to the basic foundational practice and calming and quieting the mind once again.

Building foundational skills in mindfulness meditation keeps our practice strong. It helps us navigate unusual or difficult experiences and leads us to being able to stabilize the mind at any time.

Having a strong foundation in basic practices also serves us well as we move through our daily lives. For instance, if I notice that something someone said triggered my anxiety, my mindfulness skills help me notice the discomfort that has arisen. Then I can bring my breath practice to bear on the discomfort by becoming mindful of the sensations of breathing. Once the discomfort has passed, or I feel calm enough, I can choose to tackle the trigger in a skillful way.

Sometimes we get triggered without understanding exactly what the trigger is. At those times, we know we are uncomfortable and distressed. Using our foundational practice of mindfulness of the body, we come into the sensations in the body, the location, the intensity, and the changing nature of the sensations. By paying attention, the discomfort is likely to lessen, and we may have insight into the trigger.

Establishing a strong foundational practice is essential to developing our mindfulness skills and living in the present. Without a strong foundation, we will likely flounder, wander, and reap little benefit. Developing a strong basic practice permeates our daily lives, and mindfulness skills become available to use at any moment to manage discomfort, distress, and other challenging situations.