How to meditate
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How to meditate
Lawrence LeShan’s "How to Meditate" offers a refreshingly direct approach to a practice often shrouded in mystique. Its primary strength lies in its unpretentious, step-by-step guidance, particularly LeShan's advice on how to handle the "monkey mind" – the incessant stream of thoughts that plague beginners. He doesn't shy away from the difficulty but presents it as a natural part of the process. However, the book's very accessibility might be its limitation for those seeking deeper philosophical or spiritual explorations beyond the mechanics of sitting. The section detailing the "four-part breathing" technique, for instance, is exceptionally clear, providing a concrete action for readers. For its clarity and practical focus, it serves as an excellent entry point, though more seasoned practitioners might find it lacking in advanced theoretical depth.
📝 Description
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Lawrence LeShan published "How to Meditate" in 1984, offering a clear guide to meditation.
Published in 1984, Lawrence LeShan's "How to Meditate" provides a straightforward approach to meditation for those new to the practice. LeShan avoids complex spiritual language, instead presenting meditation as a practical tool for self-discovery and inner calm. The book is designed for anyone seeking stress reduction, better focus, or a general sense of peace, regardless of their religious or philosophical beliefs. It offers a secular path to a regular meditation habit.
LeShan breaks down the meditation process into simple steps, focusing on posture, breathing, and attention. He acknowledges common beginner challenges, like distracting thoughts and physical discomfort, and suggests ways to manage them. The book's core idea is that consistent, simple practice can lead to noticeable changes in awareness and emotional balance. It aims to make meditation accessible to the everyday person.
LeShan's 1984 book emerged as Western interest in Eastern spiritual practices grew. While Transcendental Meditation gained popularity, LeShan's work offered a more secular and widely applicable method. This period saw many attempts to simplify complex spiritual disciplines for a Western audience, moving meditation from niche spiritual groups into broader self-help contexts.
💡 Why Read This Book?
• You will learn a concrete method for managing distracting thoughts, a common hurdle, by understanding LeShan's approach to the "monkey mind," a concept he addresses directly. • You will gain a practical understanding of posture and breathing techniques, as detailed in chapters discussing the foundational elements of a meditation session, enabling immediate application. • You will discover how to approach meditation with realistic expectations, moving beyond spiritual dogma to focus on tangible benefits like increased calm, as outlined in the book's practical advice for beginners.
⭐ Reader Reviews
Honest opinions from readers who have explored this book.
❓ Frequently Asked Questions
When was Lawrence L. LeShan's 'How to Meditate' first published?
Lawrence L. LeShan's 'How to Meditate' was first published in 1984, positioning it within a growing wave of accessible self-help and mindfulness literature in the late 20th century.
Is 'How to Meditate' suitable for absolute beginners?
Yes, the book is specifically designed for individuals new to meditation. LeShan breaks down techniques into simple, actionable steps, addressing common beginner challenges.
What are the core techniques taught in 'How to Meditate'?
The book focuses on fundamental techniques including proper posture, controlled breathing (like the four-part breath), and methods for developing focused attention amidst mental distractions.
Does 'How to Meditate' require adherence to any specific religion?
No, LeShan's approach is secular and practical, aiming to provide tools for self-understanding and stress reduction applicable to anyone, regardless of their religious beliefs.
What benefits can one expect from practicing the methods in 'How to Meditate'?
Readers can expect benefits such as reduced stress, improved concentration, greater emotional calm, and enhanced self-awareness through consistent practice of the techniques presented.
How does LeShan address common meditation difficulties?
LeShan directly tackles issues like distracting thoughts and physical discomfort, offering practical strategies to work with these challenges rather than viewing them as failures.
🔮 Key Themes & Symbolism
Clarifying Contemplation
LeShan's work actively strips away the mystique often associated with meditation. He presents it not as an esoteric art reserved for the spiritually elite, but as a learnable skill. By focusing on practical elements like posture and breath control, he makes the practice accessible to anyone. This approach aligns with a broader trend in the late 20th century to translate complex spiritual disciplines into secular, benefit-driven techniques for personal development.
The Nature of Thought
A central theme is LeShan's pragmatic understanding of the human mind's tendency to wander. He doesn't advocate for stopping thoughts, but for observing them without judgment and gently redirecting attention. This perspective is crucial for beginners who often feel discouraged by incessant mental chatter. His methods provide tools to work *with* the mind's nature, rather than against it, fostering patience and self-compassion.
Accessible Practice
The book's core is its emphasis on creating a sustainable, accessible meditation practice. LeShan provides clear, actionable instructions that can be integrated into daily life. He addresses common obstacles like time constraints and physical discomfort, offering simple solutions. This focus on practicality ensures that the techniques are not just theoretical but can be readily implemented by individuals from all walks of life seeking inner calm.
Mindfulness as a Skill
LeShan frames mindfulness and focused attention not as innate gifts but as skills to be cultivated through regular effort. The book serves as a training manual, guiding the reader through exercises designed to build mental discipline. This perspective is empowering, suggesting that anyone can develop greater control over their attention and, by extension, their emotional responses and overall well-being.
💬 Memorable Quotes
Direct passages from the work, attributed to the author.
“The most important thing in meditation is to have a willingness to do it.”
— This highlights the foundational role of intention and commitment. LeShan suggests that the desire to practice is the primary prerequisite, more so than any specific aptitude or prior knowledge.
“You are not trying to stop your thoughts; you are trying to notice when you have wandered.”
— This interpretation reframes the goal of meditation away from thought suppression, a common misconception, towards gentle awareness and redirection of attention.
“Find a comfortable posture that you can maintain without strain.”
— This emphasizes the practical, body-centered aspect of meditation. LeShan prioritizes physical ease as crucial for sustained practice, avoiding unnecessary discomfort that could become a distraction.
“The breath is a natural anchor for the mind.”
— This points to the breath as a primary tool for focusing attention. Its constant, rhythmic nature provides a readily available point of concentration for the meditator.
“Meditation is a process, not a destination.”
— This encourages patience and acceptance of the ongoing nature of practice. It suggests that progress is gradual and that the journey itself holds value, rather than focusing solely on an ultimate state.
🌙 Esoteric Significance
Tradition
While LeShan's work is presented secularly, its roots draw from contemplative traditions that have long been part of esoteric practice across various cultures. The emphasis on focused attention, breath control, and cultivating inner stillness echoes techniques found in Buddhist Vipassanā, yogic practices, and even certain forms of Western Christian contemplative prayer. It secularizes these ancient methods, making the core principles of mind-training accessible without requiring adherence to a specific lineage or belief system.
Symbolism
The book primarily employs functional symbolism rather than overt mystical imagery. The 'anchor' of the breath serves as a symbol of grounding and present moment awareness – a constant, tangible point to return to amidst mental flux. The concept of the 'monkey mind' functions symbolically to represent the uncultivated, restless state of consciousness, a universal human experience that meditation aims to bring under gentle guidance.
Modern Relevance
LeShan's accessible methodology continues to resonate strongly today, particularly within the mindfulness-based stress reduction (MBSR) movement pioneered by Jon Kabat-Zinn, which similarly emphasizes secular, practical application of contemplative techniques. His clear, non-dogmatic approach informs countless modern meditation apps and introductory courses that aim to bring the benefits of mindfulness to a broad audience seeking mental well-being and emotional regulation.
👥 Who Should Read This Book
• Absolute beginners to meditation seeking a clear, step-by-step introduction without complex spiritual or philosophical prerequisites. • Individuals experiencing stress or seeking enhanced focus who want practical, secular techniques for mental clarity and emotional calm. • Those interested in the history of modern self-help and wellness movements, understanding how contemplative practices were secularized in the late 20th century.
📜 Historical Context
Lawrence L. LeShan's "How to Meditate," published in 1984, arrived during a significant cultural moment in the West. The preceding decades had seen a burgeoning interest in Eastern philosophies and practices, fueled by figures like Alan Watts and the widespread popularity of Transcendental Meditation (TM) introduced by Maharishi Mahesh Yogi in the 1960s. LeShan’s work distinguished itself by offering a secular, pragmatic, and step-by-step approach, moving meditation from a predominantly spiritual or counter-cultural pursuit into the area of accessible self-improvement. While TM focused on mantra-based techniques, LeShan's book provided instruction on breath awareness and focused attention, catering to a growing audience seeking stress reduction and mental clarity without necessarily adopting religious frameworks. The book’s reception reflected the era's increasing embrace of mind-body disciplines, positioning it as a practical guide amidst a broader intellectual current exploring consciousness and well-being.
📔 Journal Prompts
The nature of the 'monkey mind' as described by LeShan.
Your experience with the four-part breathing technique.
Developing a consistent meditation posture.
Noticing moments of distraction during practice.
The role of patience in cultivating a meditation habit.
🗂️ Glossary
Monkey Mind
A Buddhist term, adopted by LeShan, referring to the restless, easily distracted, and constantly chattering nature of the untrained human mind. It signifies the stream of thoughts that often prevents focus.
Four-Part Breathing
A specific breathing technique often taught in meditation, involving distinct phases of inhalation, pause, exhalation, and pause. LeShan likely details a variation to aid in focus and relaxation.
Anchor
In meditation, an object or sensation, such as the breath, used as a focal point to train attention and return the mind to the present moment when it wanders.
Posture
The physical position adopted during meditation. LeShan emphasizes finding a stable, comfortable posture that allows for alertness without strain, facilitating sustained practice.
Distraction
Any thought, sensation, or external stimulus that pulls the meditator's attention away from the intended object of focus. LeShan provides methods for working with distractions.
Observation
The practice of non-judgmentally noticing thoughts, feelings, or sensations as they arise and pass. LeShan encourages this as a key component of meditation practice.
Secular Meditation
Meditation practices that are stripped of religious dogma or spiritual beliefs, focusing instead on psychological and physiological benefits like stress reduction and improved focus.
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