I’m going to talk a little about shamatha meditation, and I thought it would be good to try and actually do the meditation as we go along. The actual technique is very simple. All the great meditators of the past advised us to sit up straight when we meditate. When we sit up straight, there is a sense of alertness, a sense of importance—it produces the right atmosphere. In this particular instruction, I’m going to suggest we don’t use an external object, such as a flower, but instead follow the standard Theravada tradition of using our breath as the object. So we concentrate on our breathing: we simply follow our breath in and out. That’s it. Our mind is focused on the breathing, our posture is straight, our eyes are open. That’s the essential technique: basically doing nothing.

Let’s do that for a while.

Short meditation session

We simply sit straight and we watch our breathing. We are not concerned with distractions, with all the thoughts that occupy our mind. We just sit—alone, by ourselves, no reference at all. Us, the breathing, and the concentration. That’s all we have.

Short meditation session

So we sit, we concentrate on the breathing, nothing else. Then some thoughts may come, and any number of distractions: things you talked about yesterday, movies you watched last week, a conversation you just had, things you need to do tomorrow, a sudden panic—did I switch off the gas in the kitchen this morning? All of this will come, and when it does, go back to the breathing. This is the slogan of shamatha instruction: just come back. Every time we notice that we’ve gotten distracted, we remember the instruction and we come back to the breath. Let’s do this for a while.

Short meditation session

If we have ambitions—even if our aim is enlightenment— then there is no meditation, because we are thinking about it, craving it, fantasizing, imagining things. That is not meditation. This is why an important characteristic of shamatha meditation is to let go of any goal and simply sit for the sake of sitting. We breathe in and out, and we just watch that. Nothing else. It doesn’t matter if we get enlightenment or not. It doesn’t matter if our friends get enlightened faster. Who cares? We are just breathing. We just sit straight and watch the breath in and out. Nothing else. We let go of our ambitions. This includes trying to do a perfect shamatha meditation. We should get rid of even that. Just sit.

The beautiful thing about having less obsessions and ambitions—and just sitting straight and watching the breathing—is that nothing will disturb us. Things only disturb us when we have an aim. When we have an aim, we become obsessed. Say our aim is to go somewhere, but somebody parks right in front of our car, blocking us. If something gets in the way of our aim, it becomes a terrible thing. If we don’t have an aim, though, it doesn’t matter.

Meditators often have a strong ambition to achieve something with their meditation. But when meditators get distracted, they go through all kinds of hell: they lose their confidence, they get frustrated, they condemn themselves, they condemn the technique. This is why, at least during the first few moments of meditation, it doesn’t matter whether we are getting enlightened or not, it doesn’t matter whether the hot water is boiling in the kettle, it doesn’t matter whether the telephone is ringing, and it doesn’t matter whether it’s one of our friends. For a few moments, things don’t matter.

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