Praise for Meditation: “Meditation: Coming to Know Your Mind offers a wonderful guide for anyone aiming to practice mindfulness leading to wisdom and a more meaningful, happier life Matteo’s direct approach makes the book easy to read, while his thoroughness gives the reader a clear understanding of the various techniques and methods available It’s an excellent resource for anyone wishing to learn the practice of meditation or for a more experienced practitioner seeking renewed inspiration and understanding.” SHARON SALZBERG, AUTHOR OF REAL HAPPINESS AND REAL LOVE “Meditation: Coming to Know Your Mind is a wonderfully refreshing, well-informed, and practical guide to a rich array of meditative practices drawn from the Tibetan Buddhist tradition The practices explained here, interspersed with illuminating personal narratives, are central to Buddhism and are at the same time relevant to everyone seeking a more mindful, empathetic, meaningful way of life I recommend it to beginners and seasoned meditators alike.” B ALAN WALLACE, PRESIDENT, SANTA BARBARA INSTITUTE FOR CONSCIOUSNESS STUDIES “A clear, accessible, reliable, and inspiring guide to meditation that will prove very helpful for those who aspire to train their mind and become a better person.” MATTHIEU RICARD, AUTHOR OF WHY MEDITATE? AND ALTRUISM “I have long been searching for a clear, compassionate guide to meditation that I can recommend to people from all walks of life Matteo Pistono’s Meditation: Coming to Know Your Mind is the clearest and most insightful guide anybody could wish for, whether beginner or seasoned practitioner While grounded in the Buddhist tradition, Meditation is a real treasure for anybody who seeks to explore this ancient wisdom practice in a modern setting A brilliant beacon of light on the path to mindfulness!” MICHAELA HAAS, PHD, AUTHOR OF DAKINI POWER AND BOUNCING FORWARD Also by Matteo Pistono In the Shadow of the Buddha: One Man’s Journey of Discovery in Tibet (Dutton Penguin, 2011) Fearless in Tibet: The Life of the Mystic Tertön Sogyal (Hay House, 2014) Also in the Hay House Basics series Crystals Mindfulness Past Lives Angels Lucid Dreaming Tarot Energy Healing NLP Self-Hypnosis Reiki Numerology Feng Shui Shamanism Chakras The Akashic Records Tantra Astrology Mediumship Qabalah Goddess Wisdom First published and distributed in the United Kingdom by: Hay House UK Ltd, Astley House, 33 Notting Hill Gate, London W11 3JQ Tel: +44 (0)20 3675 2450; Fax: +44 (0)20 3675 2451; www.hayhouse.co.uk Published and distributed in the United States of America by: Hay House Inc., PO Box 5100, Carlsbad, CA 92018-5100 Tel: (1) 760 431 7695 or (800) 654 5126; Fax: (1) 760 431 6948 or (800) 650 5115 www.hayhouse.com Published and distributed in Australia by: Hay House Australia Ltd, 18/36 Ralph St, Alexandria NSW 2015 Tel: (61) 9669 4299; Fax: (61) 9669 4144; www.hayhouse.com.au Published and distributed in the Republic of South Africa by: Hay House SA (Pty) Ltd, PO Box 990, Witkoppen 2068 info@hayhouse.co.za; www.hayhouse.co.za Published and distributed in India by: Hay House Publishers India, Muskaan Complex, Plot No.3, B-2, Vasant Kunj, New Delhi 110 070 Tel: (91) 11 4176 1620; Fax: (91) 11 4176 1630; www.hayhouse.co.in Distributed in Canada by: Raincoast Books, 2440 Viking Way, Richmond, B.C V6V 1N2 Tel: (1) 604 448 7100; Fax: (1) 604 270 7161; www.raincoast.com Text © Matteo Pistono, 2017 The moral rights of the author have been asserted All rights reserved No part of this book may be reproduced by any mechanical, photographic or electronic process, or in the form of a phonographic recording; nor may it be stored in a retrieval system, transmitted or otherwise be copied for public or private use, other than for ‘fair use’ as brief quotations embodied in articles and reviews, without prior written permission of the publisher The information given in this book should not be treated as a substitute for professional medical advice; always consult a medical practitioner Any use of information in this book is at the reader’s discretion and risk Neither the author nor the publisher can be held responsible for any loss, claim or damage arising out of the use, or misuse, of the suggestions made, the failure to take medical advice or for any material on third party websites A catalogue record for this book is available from the British Library ISBN 978-1-78180-862-7 in print ISBN 978-1-78180-961-7 in ePub format ISBN 978-1-78180-960-0 in Kindle format Interior illustrations: lotus flower, Minette Mangahas; all other images Matteo Pistono For my brother, and community of meditators in Washington, DC, London, Goa, and beyond May our journey of meditation reveal the teacher within each of us Contents List of practices and guided meditations Introduction Chapter 1: An auspicious beginning Why meditate? Cultivating the mind A meditator’s toolbox Where to begin? “Good in the beginning” Chapter 2: Cultivating stillness and comfort Connecting body and mind through body scanning Alertness in our meditation posture The breath, our companion on the path of meditation What to with all of these thoughts? Being kind to ourselves Eight tips for establishing a daily meditation practice Chapter 3: Discerning reality Focusing on the present moment Stillness, silence, and awareness Attention, vigilance, and spaciousness Mindfulness is only part of the story Chapter 4: Opening completely to our world The objects of our five senses What is awareness? Transforming distraction into meditation How to deal with strong emotions and ‘experiences’ during meditation “What if I feel bodily pain when I meditate?” Caution! How not to become an escape artist from your life Chapter 5: Integrating meditation into everyday life Develop an interest in meditation The spontaneous and informal session Walking meditation Falling asleep Drinking and eating like the Buddha Chapter 6: Working within our mind A map of distraction: the Eight Consciousnesses The Dalai Lama’s sandals Advice on gaining flexibility, stability, and ease in your meditation posture Chapter 7: Meditation, contemplation, and thinking Complementary practices Expanding into the ever-changing present Go outside! Finding space in life Chapter 8: Focus, friends, and teachers Focus Spiritual friends Teachers Make a plan for your meditation practice Consistency is the key The ripple effect Further reading Index About the author Join the Hay House Family List of practices and guided meditations Practices Motivation and dedication Letting go before sleeping Guided meditations Body scanning Discovering the breath The breath as our companion Relaxed and alert with the breath Sound All five senses Walking Drinking tea Eating Mind Spacious out-breath Resting in the space between thoughts Introduction Twenty-five years ago I traveled to northern India It was the first of many pilgrimages I would undertake in the Himalayas On my initial sojourn I met a meditation master who lived as a hermit in a cave He’d been meditating there for over 40 years His eyes were filled with kindness and a vast spaciousness like the sky above the mountains I was a frustrated activist at the time I didn’t have the patience to remain in America and work within the political system I blamed the power structure for the many injustices I saw around me But I was angrier with myself for not being able to enact the change that I wanted to see in politics and in society I was seeking some kind of refuge in the Himalayas, if only from the tightly bound tension in my own heart and mind When I met the meditation master, I asked him, “How can I help change the world for the better?” He told me, “First, you need to learn to meditate—only then will you know yourself.” I wasn’t sure how that would help “Only after truly knowing yourself,” he said, “will you really be able to help others.” I didn’t know how to start meditating But that day I vowed to learn The last thing the meditation master told me before I left his cave was, “You have to taste meditation You have to it It’s not enough to know about it You can have lots of knowledge and read many books about meditation but unless you practice it, it won’t be of any use to you.” I began studying with various Tibetan Buddhist meditation masters and then lived in Tibet and Nepal for about a decade It was during this period that I met my principal meditation teacher just outside Kathmandu Valley He was an accomplished scholar-meditator and served as the abbot of a small hermitage He lived a very simple life and felt my gifts of maple syrup from America and Swiss cough drops were decadent! I entered into the traditional teacher–student relationship with him and for years he guided me through various meditation texts and commentaries He continually checked my learning and experience, oftentimes pointing out my misunderstandings When I wanted to jump ahead in the step-by-step meditation instructions, he would say something like, “Enthusiasm is as strong as a horse, but as short as a sheep’s tail,” and then counsel me to be steadfast and consistent To this day I continue to follow his meditation instructions and study his teachings During this time in Nepal I also practiced intensively S.N Goenka’s Vipassana meditation teachings, first in group retreats and thereafter as a daily practice In between living in Asia and America, I received a master’s in Indian philosophy from the University of London and trained in modern yoga postures and especially pranayama—yogic breathing practices I wrote several books about my travels among meditation masters in Asia, including In the Shadow of the Buddha: One Man’s Journey of Spiritual Discovery in Tibet , Fearless in Tibet: The Life of the Mystic Tertön Sogyal , and Roar: Sulak Sivaraksa and the Path of Socially Engaged Buddhism While I’ve had the great fortune of training and practicing different techniques with great yogis and masters from various spiritual traditions, I’ve always returned to the fundamental practice of meditation as my rock, my refuge, my daily sustenance Meditation nourishes contentment in my life This is why I’ve written this book: to share the essence of meditation practice, with the aspiration that you and others may be empowered and find refuge within yourself—find solace within your own heart and mind This life we have is precious And indeed, it goes by so quickly Let’s not miss the chance to find the true source of contentment within ourselves—within our mind, for it is through coming to know our mind that we can come to know ourselves And in coming to know ourselves, we can live a life full of joy and contentment, and be able to benefit others at the same time Meditation has been one of the greatest gifts I have been given I bow down in appreciation to my teachers and the spiritual friends who have taught me Coming to know my mind has been the most fulfilling and profound path I’ve taken in my life I look forward to sharing it with you ... searching for a clear, compassionate guide to meditation that I can recommend to people from all walks of life Matteo Pistono s Meditation: Coming to Know Your Mind is the clearest and most insightful... your body on the cushion; now bring your mind into your body Join your body and mind Then bring your awareness to whatever part of your body is touching the floor—feel the sides or soles of your. .. ourselves—within our mind, for it is through coming to know our mind that we can come to know ourselves And in coming to know ourselves, we can live a life full of joy and contentment, and be able to benefit