Secular Meditation: A Practical Antidote to Anxiety and Depression

The perspectives of a Modern Hippie

The man who sat under a tree

Around 2500 years ago, a royal family in India raised a young prince named Siddhartha Gautama. Shielded from the suffering of the outside world, he enjoyed a life of luxury within the confines of the family palace.

Driven by curiosity, Siddhartha ventured beyond the palace walls and encountered four sights that forever altered his understanding of life: an old man, a sick person, a corpse, and a meditating ascetic. This confrontation with the realities of old age, sickness, death, and spiritual pursuit prompted a profound shift in his perspective.

At 29, deeply moved by the suffering he'd witnessed, Siddhartha renounced his privileged life to embark on a spiritual quest. He sought to understand the nature of suffering and the means to end it. After years of rigorous ascetic practices and studying under spiritual teachers, he found himself no closer to the truth. He nearly starved himself to death through extreme fasting, before recognizing the need for a middle way between indulgence and self-denial.

Determined, he sat under a Bodhi tree, resolving not to rise until he had discovered the truth. After 49 days of unbroken meditation, at the age of 35, Siddhartha achieved enlightenment. He spent the next 45 years teaching a path to liberation, establishing the foundations of what we now know as Buddhism.

This story underscores the transformative power of meditation. However, the term 'meditation' can often seem alien to those who don't identify as spiritual or religious. I believe meditation transcends these categories, serving as a universal tool for overcoming suffering.

This article aims to demystify meditation, based on my understanding and experience of the practice. What it is not meant to do, is preach or suggest that meditation is the one and only way to enlightenment or relief from suffering.

What is the aim of meditation?

Contrary to some misconceptions, meditation is not about idol worship or joining a cult. It's about cultivating awareness and equanimity. Let's break down the practice of meditation into its two core elements:

1. Cultivating awareness: This is about becoming more attentive and observant to the impermanent sensations that arise and pass within your body.

2. Achieving equanimity: This refers to maintaining a balanced mind, regardless of whether the experience is good, bad, or neutral.

It doesn't require years of practice to see benefits; improvements can be observed early on in the journey, making it a worthwhile experiment for anyone curious about enhancing their quality of life.

In essence, meditation is about being fully present and accepting reality as it is, being able to see past the story that your mind is telling you.

What happens when we meditate?

Your ego, influenced by past experiences, shapes your perceptions of the present and future. Meditation aids in quieting the mind and reducing the activity of the 'default mode network,' an area of the brain associated with the ego.

In the image above you can see how the beta waves (shown in bright colours on the left) are dramatically reduced during meditation (on the right).

Consider an actor who is so absorbed in their role that they forget their true identity. They feel every emotion of the character and identify with their struggles and victories. This is how the ego operates, completely identifying with its roles. If the actor steps back and remembers their true identity, they can still play the part, but they are no longer lost in it. They are free to enjoy the play without getting entangled in the drama. Through meditation, we can take a step back, realizing that we are not the characters in the drama of our lives, but are indeed separate from these constructed personas. This realization can infuse our lives with a sense of liberation, joy, and playfulness, freeing us from the illusion of self.

The practice of meditation:

The practice of meditation takes various forms, with some linked to specific religious traditions, requiring particular rituals or mantras. However, a form of meditation I practice is secular, called "Vipassana" (meaning "insight" or “seeing things as they actually are”), and can be performed without any religious affiliations. It is a simple yet challenging practice of self-observation.

Here's a basic guide to getting you started, adapted from Sam Harris:

1. Sit comfortably, with your spine erect, either in a chair or cross-legged on a cushion.

2. Close your eyes, take a few deep breaths, and notice the points of contact between your body and your seat or the floor.

3. Gradually shift your focus to your breath—either at the nostrils or the rising and falling of your abdomen.

4. If your mind wanders, gently bring it back to the sensation of breathing.

5. Whenever a sensation, emotion, or thought arises, simply observe it without judgement and return your focus to the breath.

6. The goal is to be able to observe all objects of consciousness—sights, sounds, sensations, emotions, and thoughts—as they come and go.

Meditation as a Tool for Life

Meditation doesn't offer a quick fix for life's tribulations, but if taken seriously equips you with a tool to master your own mind and acquire valuable experiential wisdom. Personally, it's helped me in alleviating episodes of anxiety and depression. For instance, I often feel a tingling sensation in my right hand and fingers when I'm anxious. By focusing on this painful sensation during meditation, I can distinguish the physical experience of anxiety from my essential self, realizing that I am not my anxiety. The anxiety is impermanent, much like the turbulent waves on the ocean's surface, stirred by external forces such as the pull of the moon or gusts of wind. My essential self, however, is akin to the deep, calm waters beneath the surface - undisturbed, constant, and quiet.

My personal journey with meditation started with just 10 minutes of daily practice. Today, five years and two ten-day silent retreats later, I dedicate an average of 30 minutes each day to this practice. Despite the time I have invested, I still perceive myself as a beginner on a lifelong journey.

So, just as Siddhartha Gautama found enlightenment through meditation, each of us has the potential for liberation from suffering. This practice isn't about building an identity solely around being a meditator—a pitfall I often observe among contemporary influencers—nor about joining a cult or adopting exotic beliefs. Its essence lies in offering a practical tool, a means to delve into the inner workings of your mind and enhance the quality of your everyday life experiences.

While I'm still learning to embody the spirit of a Modern Hippie, I extend an open invitation to you. Give yourself the gift of sitting quietly for a few minutes each day - and see what you discover.

Painting by Kamala Phonphibsvads (France)

A few resources to get you started:

Meditation apps:

1. Waking Up by Sam Harris (Beginner’s course)

2. Insight Timer (Good meditation timer)

Discourses:

1. S.N Goenka playlist (Vipassana Meditation)

Books:

1. The Untethered Soul

2. Siddartha

3. No Boundary: Eastern and Western Approaches to Personal Growth