During seated meditation, we can use the approach of “letting go” to avoid tension. Tension doesn’t mean fear, but rather it’s the worry of not being able to use the method correctly or losing the method, leading to a tight grasp on it. When we have a tight grasp on the method, our mind becomes tense, and subsequently our body, resulting in physical reactions such as chest tightness, headaches, or controlling the breathing. Because we’re holding on tightly, we even try to force our breathing to become the way we want it to be, thus leading to a series of problems.
When some people try to use the method more diligently, they may encounter similar issues. For example, meditation should be calming, but some may experience increased heart rate, chest tightness, headaches, head pressure, or various physical symptoms when they start using the method. If you experience such symptoms while using a method, it’s very likely due to controlling your breathing. Why do we control our breathing? Because we’re tense; we’re not using the method in a relaxed way. At this point, we should apply the method with an attitude of “letting go.”
The “letting go” approach means not worrying about losing the method. If you lose it, just pick it up and focus on using it again to continue. Losing the method isn’t a big deal. While we aim to maintain focus, we shouldn’t use the method with a mindset of fearing we may lose it. Some people strive for perfection and can’t accept any flaws in their practice, which can lead to tension. This pursuit of perfection might extend beyond meditation to their entire approach to learning Buddhism.
Some people have a personality where they feel they must do everything perfectly, showing very high self-expectation, which is fine. However, in learning Buddhism, it’s important not to aim for perfection before continuing. For example, some may think they need to hold up to all precepts perfectly and decide not to take any if they can’t. We shouldn’t wait for the perfect conditions to practice or meditate. If we adopt this approach, we might never start.
In terms of meditation, some people may think, “My body aches here and there, so I should first adjust my body.” They might recall that Shifu mentioned the “five adjustments” in meditation so they decide to regulate their diet and sleep before starting to meditate or practice. Additionally, the environment is important, such as ensuring proper ventilation and a suitable temperature. While these conditions are beneficial, we should attend to the causes and conditions in the moment, and should not wait for everything to be perfect before we start practicing or meditating.
For example, some people are disturbed by noises and feel they can’t meditate or practice with any sound around. This mindset is problematic! Where can you find a place with no noise at all? You might think, “I live in the city, there are too many car noises, so I’ll move to the suburbs.” But the suburbs are not completely quiet, either. Then you move to the mountains where there are no people, thinking it will be quiet. However, there are still bird calls, insects, and animal sounds. What can you do then? Where can you go?
I used to live at Tiannan Temple in Sanxia, Taiwan, where we often held meditation retreats. Occasionally, I’d receive complaints such as: “The frogs are too loud; I can’t sleep well at night.” This issue cannot be resolved by changing the environment but by adjusting our mind. I was never disturbed by the frogs or affected during meditation because it’s just a kind of background music. The key is to adjust our mind rather than wait for the perfect environment, health, or mood to start practicing, studying Buddhism, or meditating.
We know that Master Sheng Yen had poor health since childhood and grew up in a harsh environment. Did he still practice? Of course! Despite his frail physical condition, he continued his practice. Therefore, we should not use numerous excuses to avoid practice. Some people think they’ll start practicing Buddhism diligently once they’ve made enough money. But how much is enough? The mindset we need is: life is short and full of suffering, so we must seize opportunities to practice whenever we can. Don’t wait for the perfect conditions — practice diligently now!
