Meditation: Coming to Know Your Mind

148 Pages·2017·1.35 MB·English

by  Matteo Pistono

Praise for Meditation:
“Meditation: Coming to Know Your Mind offers a wonderful guide for anyone
aiming to practice mindfulness leading to wisdom and a more meaningful,
happier life. Matteo’s direct approach makes the book easy to read, while his
thoroughness gives the reader a clear understanding of the various techniques
and methods available. It’s an excellent resource for anyone wishing to learn the
practice of meditation or for a more experienced practitioner seeking renewed
inspiration and understanding.”
SHARON SALZBERG, AUTHOR OF REAL HAPPINESS AND REAL LOVE
“Meditation: Coming to Know Your Mind is a wonderfully refreshing, well-
informed, and practical guide to a rich array of meditative practices drawn from
the Tibetan Buddhist tradition. The practices explained here, interspersed with
illuminating personal narratives, are central to Buddhism and are at the same
time relevant to everyone seeking a more mindful, empathetic, meaningful way
of life. I recommend it to beginners and seasoned meditators alike.”
B. ALAN WALLACE, PRESIDENT, SANTA BARBARA INSTITUTE FOR CONSCIOUSNESS
STUDIES
“A clear, accessible, reliable, and inspiring guide to meditation that will prove
very helpful for those who aspire to train their mind and become a better
person.”
MATTHIEU RICARD, AUTHOR OF WHY MEDITATE? AND ALTRUISM
“I have long been searching for a clear, compassionate guide to meditation that
I can recommend to people from all walks of life. Matteo Pistono’s Meditation:
Coming to Know Your Mind is the clearest and most insightful guide anybody
could wish for, whether beginner or seasoned practitioner. While grounded in
the Buddhist tradition, Meditation is a real treasure for anybody who seeks to
explore this ancient wisdom practice in a modern setting. A brilliant beacon of
light on the path to mindfulness!”
MICHAELA HAAS, PHD, AUTHOR OF DAKINI POWER AND BOUNCING FORWARD
Also by Matteo Pistono
In the Shadow of the Buddha: One Man’s Journey of Discovery in Tibet (Dutton
Penguin, 2011) Fearless in Tibet: The Life of the Mystic Tertön Sogyal (Hay
House, 2014)
Also in the Hay House Basics series
Crystals
Mindfulness Past Lives Angels
Lucid Dreaming Tarot
Energy Healing NLP
Self-Hypnosis Reiki
Numerology Feng Shui
Shamanism
Chakras
The Akashic Records Tantra
Astrology
Mediumship Qabalah
Goddess Wisdom
First published and distributed in the United Kingdom by:
Hay House UK Ltd, Astley House, 33 Notting Hill Gate, London W11 3JQ
Tel: [phone]; Fax: [phone]; www.hayhouse.co.uk
Published and distributed in the United States of America by:
Hay House Inc., PO Box 5100, Carlsbad, CA 92018-5100
Tel: [phone] or [phone]; Fax: [phone] or [phone]
www.hayhouse.com
Published and distributed in Australia by:
Hay House Australia Ltd, 18/36 Ralph St, Alexandria NSW 2015
Tel: [phone]; Fax: [phone]; www.hayhouse.com.au
Published and distributed in the Republic of South Africa by:
Hay House SA (Pty) Ltd, PO Box 990, Witkoppen 2068
[email protected]; www.hayhouse.co.za
Published and distributed in India by:
Hay House Publishers India, Muskaan Complex, Plot No.3, B-2,
Vasant Kunj, New Delhi 110 070
Tel: [phone]; Fax: [phone]; www.hayhouse.co.in
Distributed in Canada by:
Raincoast Books, 2440 Viking Way, Richmond, B.C. V6V 1N2
Tel: [phone]; Fax: [phone]; www.raincoast.com
Text © Matteo Pistono, 2017
The moral rights of the author have been asserted.
All rights reserved. No part of this book may be reproduced by any mechanical, photographic or electronic
process, or in the form of a phonographic recording; nor may it be stored in a retrieval system, transmitted
or otherwise be copied for public or private use, other than for ‘fair use’ as brief quotations embodied in
articles and reviews, without prior written permission of the publisher.
The information given in this book should not be treated as a substitute for professional medical advice;
always consult a medical practitioner. Any use of information in this book is at the reader’s discretion and
risk. Neither the author nor the publisher can be held responsible for any loss, claim or damage arising out
of the use, or misuse, of the suggestions made, the failure to take medical advice or for any material on third
party websites.
A catalogue record for this book is available from the British Library.
ISBN 978-1-78180-862-7 in print
ISBN 978-1-78180961-7 in ePub format
ISBN 978-1-78180-960-0 in Kindle format
Interior illustrations: lotus flower, Minette Mangahas;
all other images Matteo Pistono
For my brother, and community of meditators in Washington,
DC, London, Goa, and beyond.
May our journey of meditation reveal the teacher within
each of us.
Contents
List of practices and guided meditations
Introduction
Chapter 1: An auspicious beginning
Why meditate?
Cultivating the mind
A meditator’s toolbox
Where to begin?
“Good in the beginning”
Chapter 2: Cultivating stillness and comfort
Connecting body and mind through body scanning
Alertness in our meditation posture
The breath, our companion on the path of meditation
What to do with all of these thoughts?
Being kind to ourselves
Eight tips for establishing a daily meditation practice
Chapter 3: Discerning reality
Focusing on the present moment
Stillness, silence, and awareness
Attention, vigilance, and spaciousness
Mindfulness is only part of the story
Chapter 4: Opening completely to our world
The objects of our five senses
What is awareness?
Transforming distraction into meditation
How to deal with strong emotions and ‘experiences’ during meditation
“What if I feel bodily pain when I meditate?”
Caution! How not to become an escape artist from your life
Chapter 5: Integrating meditation into everyday life
Develop an interest in meditation
The spontaneous and informal session
Walking meditation
Falling asleep
Drinking and eating like the Buddha
Chapter 6: Working within our mind
A map of distraction: the Eight Consciousnesses
The Dalai Lama’s sandals
Advice on gaining flexibility, stability, and ease in your meditation posture
Chapter 7: Meditation, contemplation, and thinking
Complementary practices
Expanding into the ever-changing present
Go outside!
Finding space in life
Chapter 8: Focus, friends, and teachers
Focus
Spiritual friends
Teachers
Make a plan for your meditation practice
Consistency is the key
The ripple effect
Further reading
Index
About the author
Join the Hay House Family
List of practices and guided meditations
Practices
Motivation and dedication
Letting go before sleeping
Guided meditations
Body scanning
Discovering the breath
The breath as our companion
Relaxed and alert with the breath
Sound
All five senses
Walking
Drinking tea
Eating
Mind
Spacious out-breath
Resting in the space between thoughts