Train Your Brain With Meditation

April 22, 2014    BY Jack Kornfield

A story is told of the Buddha when he was wandering in India shortly after his enlightenment. He was encountered by several men who recognized something quite extraordinary about this handsome prince now robed as a monk. Stopping to inquire, they asked, “Are you a god?” “No,” he answered. “Well, are you a deva or an angel?” “No,” he replied. “Well, are you some kind of wizard or magician?” “No.” “Are you a man?” “No.” They were perplexed. Finally they asked, “Then what are you?” He replied simply, “I am awake.” The word buddha means to awaken. How to awaken is all he taught. 

Meditation can be thought of as the art of awakening. Through the mastering of this art we can learn new ways to approach our difficulties and bring wisdom and joy alive in our life. Through developing meditation’s tools and practices, we can awaken the best of our spiritual, human capacities. The key to this art is the steadiness of our attention. When the fullness of our attention is cultivated together with a grateful and tender heart, our spiritual life will naturally grow.

Some healing of mind and body must take place for many of us before we can sit quietly and concentrate. Yet even to begin our healing, to begin understanding ourselves, we must have some basic level of attention. To deepen our practice further, we must choose a way to develop our attention systematically and give ourselves to it quite fully. Otherwise we will drift like a boat without a rudder. To learn to concentrate we must choose a prayer or meditation and follow this path with commitment and steadiness, a willingness to work with our practice day after day, no matter what arises. This is not easy for most people. They would like their spiritual life to show immediate and cosmic results. But what great art is ever learned quickly? Any deep training opens in direct proportion to how much we give ourselves to it. 

Consider the other arts. Music, for example. How long would it take to learn to play the piano well? Suppose we take months or years of lessons once a week, practicing diligently every day. Initially, almost everyone struggles to learn which fingers go for which notes and how to read basic lines of music. After some weeks or months, we could play simple tunes, and perhaps after a year or two we could play a chosen type of music. However, to master the art so that we could play music well, alone or in a group, or join a band or an orchestra, we would have to give ourselves to this discipline over and over, time and again. If we wanted to learn computer programming, oil painting, tennis, architecture, any of the thousand arts, we would have to give ourselves to it fully and wholeheartedly over a long period of time—a training, an apprenticeship, a cultivation. 

Nothing less is required in the spiritual arts. Perhaps even more is asked. Yet through this mastery we master ourselves and our lives. We learn the most human art, how to connect with our truest self. Trungpa Rinpoche called spiritual practice manual labor. It is a labor of love in which we bring a wholehearted attention to our own situation over and over again. In all sorts of weather, we steady and deepen our prayer, meditation, and discipline, learning how to see with honesty and compassion, how to let go, how to love more deeply. 

If we were able to sit quietly for an hour and fully observe all the places our mind went, what a script would be revealed.

However, this is not how we begin. Suppose we begin with a period of solitude in the midst of our daily life. What happens when we actually try to meditate? The most frequent first experience—whether in prayer or chanting, meditation or visualization—is that we encounter the disconnected and scattered mind that dashes from thought to memory, from sight to sound, from plan to regret without ceasing. If we were able to sit quietly for an hour and fully observe all the places our mind went, what a script would be revealed. 

When we first undertake the art of meditation, it is indeed frustrating. Inevitably, as our mind wanders and our body feels the tension it has accumulated and the speed to which it is addicted, we often see how little inner discipline, patience, or compassion we actually have. It doesn’t take much time with a spiritual task to see how scattered and unsteady our attention remains even when we try to direct and focus it. While we usually think of it as “our mind,” if we look honestly, we see that the mind follows its own nature, conditions, and laws. Seeing this, we also see that we must gradually discover a wise relationship to the mind that connects it to the body and heart, and steadies and calms our inner life. 

The essence of this connecting is the bringing back of our attention again and again to the practice we have chosen. Prayer, meditation, repeating sacred phrases, or visualization gives us a systematic way to focus and steady our concentration. All the traditional realms and states of consciousness described in mystical and spiritual literature worldwide are arrived at through the art of concentration. These arts of concentration, of returning to the task at hand, also bring the clarity, strength of mind, peacefulness, and profound connectedness that we seek. This steadiness and connection in turn gives rise to even deeper levels of understanding and insight. 

Whether a practice calls for visualization, question, prayer, sacred words, or simple meditation on feelings or breath, it always involves the steadying and conscious return, again and again, to some focus. As we learn to do this with a deeper and fuller attention, it is like learning to steady a canoe in waters that have waves. Repeating our meditation, we relax and sink into the moment, deeply connecting with what is present. We let ourselves settle into a spiritual ground; we train ourselves to come back to this moment. This is a patient process. St. Francis de Sales said, “What we need is a cup of understanding, a barrel of love, and an ocean of patience.” 

For some, this task of coming back a thousand or ten thousand times in meditation may seem boring or even of questionable importance. But how many times have we gone away from the reality of our life?—perhaps a million or ten million times! If we wish to awaken, we have to find our way back here with our full being, our full attention. 

Even if you do nothing during the whole of your hour but bring your heart back a thousand times, though it went away every time you brought it back, your hour would be very well employed.

St. Francis de Sales continued by saying: “Bring yourself back to the point quite gently. And even if you do nothing during the whole of your hour but bring your heart back a thousand times, though it went away every time you brought it back, your hour would be very well employed.” 

In this way, meditation is very much like training a puppy. You put the puppy down and say, “Stay.” Does the puppy listen? It gets up and it runs away. You sit the puppy back down again. “Stay.” And the puppy runs away over and over again. Sometimes the puppy jumps up, runs over, and pees in the corner or makes some other mess. Our minds are much the same as the puppy, only they create even bigger messes. In training the mind, or the puppy, we have to start over and over again. When you undertake a spiritual discipline, frustration comes with the territory. Nothing in our culture or our schooling has taught us to steady and calm our attention. One psychologist has called us a society of attentional spastics. Finding it difficult to concentrate, many people respond by forcing their attention on their breath or mantra or prayer with tense irritation and self-judgment, or worse. Is this the way you would train a puppy? Does it really help to beat it? Concentration is never a matter of force or coercion. You simply pick up the puppy again and return to reconnect with the here and now.

One psychologist has called us a society of attentional spastics.

Developing a deep quality of interest in your spiritual practice is one of the keys to the whole art of concentration. Steadiness is nourished by the degree of interest with which we focus our meditation. Yet, to the beginning student, many meditation subjects appear plain and uninteresting. There is a traditional story about a student who complained to his master that following the breath was boring. The master grabbed this student and held his head under water for quite a long time while the student struggled to come up. When he finally let the student up, the master asked him whether he had found breath boring in those moments under water. 

Concentration combines full interest with delicacy of attention. This attention should not be confused with being removed or detached. Awareness does not mean separating ourselves from experience; it means allowing it and sensing it fully. Awareness can vary like a zoom lens. Sometimes we are in the middle of our experience. Sometimes it is as if we sit on our own shoulder and notice what is present, and sometimes we can be aware with a great spacious distance. All of these are useful aspects of awareness. They each can help us sense and touch and see our life more clearly from moment to moment. As we learn to steady the quality of our attention, it is accompanied by a deeper and deeper sense of stillness—poised, exquisite, and subtle. 

The art of subtle attention was learned by one meditation student while she and her husband lived in a remote community in the mountains of British Columbia. She had studied yoga in India, and some years later she, with the help of her husband, gave birth to a baby boy, alone, without a doctor or midwife. Unfortunately, it was a long and complicated breech delivery, with the baby delivered feet first and the umbilical cord wrapped around his neck. The baby was born quite blue, and he could not start to breathe on his own. His parents gave him infant artificial respiration as best they could. Then they would pause for a moment between their breathing into his lungs to see if he would begin to breathe by himself. During these excruciating moments, they watched for the tiniest movement of his breath to see if he would live or die. Finally, he started to breathe on his own. His mother smiled at me when she told this story, and said, “It was at that time that I learned what it meant to be truly aware of the breath. And it wasn’t even my own breath!” 

The focusing of attention on the breath is perhaps the most universal of the many hundreds of meditation subjects used worldwide. Steadying attention on the movement of the life breath is central to yoga, to Buddhist and Hindu practices, to Sufi, Christian, and Jewish traditions. While other meditation subjects are also beneficial, and each has its unique qualities, we will continue to elaborate on the practice of breath meditation as an illustration for developing any of these practices. Breathing meditation can quiet the mind, open the body, and develop a great power of concentration. The breath is available to us at any time of day and in any circumstance. When we have learned to use it, the breath becomes a support for awareness throughout our life. 

But awareness of breathing does not come right away. At first we must sit quietly, letting our body be relaxed and alert, and simply practice finding the breath in the body. Where do we actually feel it—as a coolness in the nose, a tingling in the back of the throat, as a movement in the chest, as a rise and fall of the belly? The place of strongest feeling is the first place to establish our attention. If the breath is apparent in several places, we can feel its whole movement of the body. If the breath is too soft and difficult to find, we can place our palm on our belly and feel the expansion and contraction in our hand. We must learn to focus our attention carefully. As we feel each breath we can sense how it moves in our body. Do not try to control the breath, only notice its natural movement, as a gatekeeper notices what passes by. What are its rhythms? Is it shallow or long and deep? Does it become fast or slow? Is there a temperature to the breath? The breath can become a great teacher because it is always moving and changing. In this simple breathing, we can learn about contraction and resistance, about opening and letting go. Here we can feel what it means to live gracefully, to sense the truth of the river of energy and change that we are. 

Yet even with interest and a strong desire to steady our attention, distractions will arise. Distractions are the natural movement of the mind. Distractions arise because our mind and heart are not initially clear or pure. The mind is more like muddy or turbulent water. Each time an enticing image or an interesting memory floats by, it is our habit to react, to get entangled, or to get lost. When painful images or feelings arise, it is our habit to avoid them and unknowingly distract ourselves. We can feel the power of these habits of desire, of distracting ourselves, of fear and reaction. In many of us these forces are so great that after a few unfamiliar moments of calm, our mind rebels. Again and again restlessness, busyness, plans, unfelt feelings, all interrupt our focus. Working with these distractions, steadying the canoe, letting the waves pass by, and coming back again and again in a quiet and collected way, is at the heart of meditation. 

After your initial trial, you will begin to recognize that certain external conditions are particularly helpful in developing concentration. Finding or creating a quiet and undistracting place for your practice is necessary. Select regular and suitable times that best fit your temperament and schedule. You may wish to begin with a short period of inspiring reading before sitting, or do some stretching or yoga before sitting. Some people find it extremely helpful to sit in a regular group with others or to go off to periodic retreats. Experiment with these external factors until you discover which are most helpful for your own inner peace. Then make them a regular part of your life. Creating suitable conditions means living wisely, providing the best soil for our spiritual hearts to be nourished and to grow. 

As we give ourselves to the art of concentration over the weeks and months, we discover that our concentration slowly begins to settle by itself. Initially we may have struggled to focus, trying to hold on to the object of our meditation. Then gradually the mind and the heart become eased from distractions, and periodically we sense them as purer, more workable and malleable. We feel our breath more often and more clearly, or we recite our prayers or mantra with greater wholeness. This is like beginning to read a book. When we start, we will often be interrupted by any distractions around us. But if it is a good book, perhaps a mystery novel, by the last chapter we will be so absorbed in the plot that people can walk right by us and we will not notice them. In meditation, at first, thoughts carry us away and we think them for a long time. Then, as concentration grows, we remember our breath in the middle of a thought. Later we can notice thoughts just as they arise or allow them to pass in the background, so focused on the breath that we are undisturbed by their movement.

As we continue, the development of concentration brings us closer to life, like the focusing of a lens. When we look at pond water in a cup, it appears clear and still. But under the simplest microscope it shows itself to be alive with creatures and movement. In the same way, the more deeply we pay attention, the less solid our breath and body become. Every place we feel breath in our body can come alive with subtle vibrations, movement, tingles, flow. The steady power of our concentration shows each part of our life to be in change and flux, like a river, even as we feel it. 

As we learn to let go into the present, the breath breathes itself, allowing the flow of sensations in the body to move and open. There can come an openness and ease. Like a skilled dancer, we allow the breath and body to float and move unhindered, yet all the while being present to enjoy the opening. 

As we become more skillful we also discover that concentration has its own seasons. Sometimes we sit and settle easily. At other times the conditions of the mind and body are turbulent or tense. We can learn to navigate all these waters. When conditions show the mind is tight, we learn to soften and relax, to open the attention. When the mind is sleepy or flabby, we learn to sit up and focus with more energy. The Buddha compared this with the tuning of a lute, sensing when we are out of tune and gently strengthening or loosening our energy to come into balance. 

{Establishing a Daily Meditation}

First select a suitable space for your regular meditation. It can be wherever you can sit easily with minimal disturbance: a corner of your bedroom or any other quiet spot in your home. Place a meditation cushion or chair there for your use. Arrange what is around so that you are reminded of your meditative purpose, so that it feels like a sacred and peaceful space. You may wish to make a simple altar with a flower or sacred image, or place your favorite spiritual books there for a few moments of inspiring reading. Let yourself enjoy creating this space for yourself.


Then select a regular time for practice that suits your schedule and temperament. If you are a morning person, experiment with sitting before breakfast. If evening fits your temperament or schedule better, try that first. Begin with sitting 10 or 20 minutes at a time. Later you can sit longer or more frequently. Daily meditation can become like bathing or toothbrushing. It can bring a regular cleansing and calming to your heart and mind.


Find a posture on the chair or cushion in which you can easily sit erect without being rigid. Let your body be firmly planted on the earth, your hands resting easily, your heart soft, your eyes closed gently. At first feel your body and consciously soften any obvious tension. Let go of any habitual thoughts or plans. Bring your attention to feel the sensations of your breathing. Take a few deep breaths to sense where you can feel the breath most easily, as coolness or tingling in the nostrils or throat, as movement of the chest, or rise and fall of the belly. Then let your breath be natural. Feel the sensations of your natural breathing very carefully, relaxing into each breath as you feel it, noticing how the soft sensations of breathing come and go with the changing breath.


After a few breaths your mind will probably wander. When you notice this, no matter how long or short a time you have been away, simply come back to the next breath. Before you return, you can mindfully acknowledge where you have gone with a soft word in back of your mind, such as “thinking,” “wandering,” “hearing.” After softly and silently naming to yourself where your mind has been, gently and directly return to feel the next breath. Later on in your meditation you will be able to work with the places your mind wanders to, but for initial training, one word of acknowledgment and a simple return to the breath is best.


As you sit, let the breath change rhythms naturally, allowing it to be short, long, fast, slow, rough, or easy. Calm yourself by relaxing into the breath. When your breath becomes soft, let your attention become gentle and careful, as soft as the breath itself.


Like training a puppy, gently bring yourself back a thousand times. Over weeks and months of this practice you will gradually learn to calm and center yourself using the breath. There will be many cycles in this process, stormy days alternating with clear days. Just stay with it. As you do, listening deeply, you will find the breath helping to connect and quiet your whole body and mind.

In learning concentration, we feel as if we are always starting over, always losing our focus. But where have we actually gone? It is only that a mood or a thought or a doubt has swept through our mind. As soon as we recognize this, we canlet go and settle back again in this next moment. We can always begin again. Gradually as our interest grows and our capacity to sense deepens, new layers of our meditation open. We will find ourselves alternating, discovering periods of deep peace like an undisturbed child and strength like a great ship on a true course, only to be distracted or lost, sometime later. Concentration grows in a deepening spiral, as we return to our meditation subject again and again, each time learning more of the art of inner listening. When we are listening carefully, we can sense new aspects of our breath all the time. One Burmese meditation teacher requires his students each day to tell him something new about the breath, even if they have been meditating for years.

Here, notice if you can, is there a pause between your breaths? How does it feel when your breath just starts? What is the end of the breath like? What is that space when the breathing has stopped? What does the impulse to breathe feel like before the breath even begins? How is the breath a reflection of your moods? 

At first when we feel the breath, it seems like only one small movement, but as we develop the art of concentration, we can feel a hundred things in the breath: the subtlest sensations, the variations in its length, the temperature, the swirl, the expansion, the contraction, the tingles that come along with it, the echoes of the breath in different parts of our body, and so much more. 

Sticking with a spiritual training requires an ocean of patience because our habit of wanting to be somewhere else is so strong. We’ve distracted ourselves from the present for so many moments, for so many years, even lifetimes. Here is an accomplishment in The Guinness Book of World Records that I like to note at meditation retreats when people are feeling frustrated. It indicates that the record for persistence in taking and failing a driving test is held by Mrs. Miriam Hargrave of Wakefield, England. Mrs. Hargrave failed her 39th driving test in April 1970, when she crashed, driving through a set of red lights. In August of the following year she finally passed her 40th test. Unfortunately, she could no longer afford to buy a car because she had spent so much on driving lessons. In the same spirit, Mrs. Fanny Turner of Little Rock, Arkansas, passed her written test for a driver’s license on her 104th attempt in October 1978. If we can bring such persistence to passing a driving test or mastering the art of skateboarding or any one of a hundred other endeavors, surely we can also master the art of connecting with ourselves. As human beings we can dedicate ourselves to almost anything, and this heartfelt perseverance and dedication brings spiritual practice alive. 

It takes a gentleness and a kindhearted understanding to deepen the art of concentration.

Always remember that in training a puppy we want to end up with the puppy as our friend. In the same way, we must practice seeing our mind and body as “friend.” Even its wanderings can be included in our meditation with a friendly interest and curiosity. Right away we can notice how it moves. The mind produces waves. Our breath is a wave, the sensations of our body are a wave. We don’t have to fight the waves. Simply acknowledge, “Surf’s up.” “Here’s the wave of memories from three years old.” “Here’s the planning wave.” Then it’s time to reconnect with the wave of the breath. It takes a gentleness and a kindhearted understanding to deepen the art of concentration. We can’t be present for a long period without actually softening, dropping into our body, coming to rest. Any other kind of concentration, achieved by force and tension, will only be short-lived. Our task is to train the puppy to become our lifelong friend. 

The attitude or spirit with which we do our meditation helps us perhaps more than any other aspect. What is called for is a sense of perseverance and dedication combined with a basic friendliness. We need a willingness to directly relate again and again to what is actually here, with a lightness of heart and a sense of humor. We do not want the training of our puppy to become too serious a matter.

Treat even the wanderings of your mind with a friendly interest and curiosity.

The Christian Desert Fathers tell of a new student who was commanded by his master that for three years he must give money to everyone who insulted him. When this period of trial was over, the master said, “Now you can go to Alexandria and truly learn wisdom.” When the student entered Alexandria, he met a certain wise man whose way of teaching was to sit at the city gate insulting everyone who came and went. He naturally insulted the student also, who immediately burst out laughing. “Why do you laugh when I insult you?” said the wise man. “Because,” said the student, “for years I’ve been paying for this kind of thing, and now you give it to me for free!” “Enter the city,” said the wise man. “It is all yours.” 

Meditation is a practice that can teach us to enter each moment with wisdom, lightness, and a sense of humor. It is an art of opening and letting go, rather than accumulation or struggle. Then, even within our frustrations and difficulties, a remarkable inner sense of support and perspective can grow. Breathing in, “Wow, this experience is interesting, isn’t it? Let me take another breath. Ah, this one is difficult, even terrifying, isn’t it?” Breathing out, “Ah.” It is an amazing process we have entered when we can train our heart and mind to be open and steady and awake through it all. 

From A Path with Heart by Jack Kornfield, copyright ©1993 by Jack Kornfield. Used by permission of Bantam Books, a division of Random House, Inc.