This is the second of a three-part series of posts about meditation. The first part can be found below, posted on January 5, called “Why Meditate?” The next two parts arise out of my view of the world of outcome-based meditation practice and research, and the contrast I find between that approach (in which I currently make part of my living) and something that is possibly deeper, purer, larger, and much more important: namely, the source of all this “mindfulness” hoopla, which is the teaching of the dharma, or the truth (also known as “the way things are”).
Here is Part II:
Are There Any Shortcuts?
By now, everyone has heard about the benefits of meditation; not only in the popular press, but in top-ranked scientific journals. Training in meditation has been linked (in some cases, very consistently) with: reductions in blood pressure; improvements in mood; reductions in compulsive or addictive behaviors; improvements in capacity to pay attention; and many other positive results.
Anyone who hears about these apparent benefits will be likely to say “I want that!” (After all, who doesn’t?) But then, having said this, that same person will be met with the realization that getting the benefits of meditation would seem to require that one actually engage in meditation. Oh. “Well, what if I don’t like meditation?” would be the next question, and it has been asked innumerable times. I have heard Jon Kabat-Zinn say that his rejoinder (at least sometimes) might be: “You don’t have to like it. You just have to do it.”
The question really can be stated as follows: “Is it necessary to engage in a meditation practice to gain the benefits of meditation?” Or, put more crassly: “Isn’t there a shortcut?”
My own response to this question is a bit difficult to articulate, because there are at least two related topics that arise out of the question.
1. The meaning of “mindfulness”: The scientific study of the benefits of meditation is chiefly centered on a type of meditation practice that is usually called “mindfulness meditation.” It is drawn from Buddhist tradition, secularized and adapted for health care settings by Jon Kabat-Zinn as “Mindfulness-Based Stress Reduction” (MBSR). The term “mindfulness” has come to be understood as synonymous with a particular type of meditation, sometimes also known as “insight meditation” or “Vipassana.” It is also often used as a term that describes the attentional, intentional, and attitudinal stance that is adopted by a person who engages in mindfulness meditation: in this sense, to be “mindful” is to intentionally, and non-judgmentally, pay attention to the present moment. The two senses of the term are closely linked; the idea is that one engages in “mindfulness” both in formal meditation practice, and also, as often and consistently as possible, in everyday life. Formal meditation practice is considered to be a foundation for improving one’s capacity to consistently bring the practice of mindfulness into daily living. There is a very significant and compelling body of scientific findings that demonstrates the benefits of engaging in formal mindfulness practice, or meditation.
The terms “mindfulness” and “mindful” are used in other contexts, as well, and not always in reference to the meditation tradition just described. Sometimes this contributes to the natural question: “Can’t I be mindful without engaging in meditation?” The answer to that question would seem to be “maybe.” It depends, in part, on what you mean by the term “mindful.” Perhaps what you mean by “mindful” is “being more attentive.” You might arrive at the desire and intention to be more attentive in your daily life, and strive to practice this (without engaging in any formal meditation practice). So far, there is not a body of scientific findings indicating that this kind of practice results in the same benefits as are associated with mindfulness meditation. This does not mean that it cannot be beneficial; only that any potential positive effects have not been well-demonstrated or scientifically supported.
2. The desire for shortcuts: Human beings love to look for short-cuts. One could easily speculate that there an evolutionary advantage to a capacity for finding more efficient, easier ways to arrive at desired ends. While this is entirely understandable, it can sometimes lead us astray. I tend to be skeptical about any path that is advertised as a “simple” or “easy” or “effortless” or “quick” way to do something that is generally understood to be time-consuming, and/or difficult. As a teacher, I find that I am often in the position of delivering to my students what is received, more or less, as the “bad news”: that is, that you can’t adequately learn complex concepts and advanced skills without putting in a lot of hard work. This is true across disciplines: for learning calculus; for learning a golf swing; and also for creating a new positive habit (consistent exercise; healthy food choices; meditation; etc.).
Is there a non-meditative shortcut, or alternate path, for attaining the benefits of meditation? That question has already been answered, of course, in several ways, depending on which of those “benefits” one is interested in. Here are some of the alternative paths that are also demonstrated to provide various of the benefits that are associated with meditation:
· Improved mood: medication; exercise; psychotherapy
· Improved attentional capacity/skills: medication; behavioral therapy
· Reduction or elimination of compulsive/addictive behaviors: medication; cognitive-behavioral therapy; 12-step programs
BUT: Is there a non-meditative mindfulness pathway, equivalent to meditation in its various beneficial effects? That question has not yet been answered.
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