By: Suzanne Hoffman, Psy.D.
Over 2500 years ago, the Buddha said, "I teach one thing and one thing only, suffering and the transformation of suffering". Simply put, the Buddhist path out of suffering involves becoming fully awake to the present moment, seeing simply and deeply into what is, and letting go of judgments and beliefs about what should or shouldn't be. Meditation is the means to letting go. In deepening our concentration and awareness of mind and body, in ceasing to be reactive to whatever it is that just "is", and in "dropping the content" and the attachment to our never-ending proliferation of thoughts we can develop a deep acceptance of ourselves, of others, and of what Jon Kabat-Zinn calls the "full catastrophe" - the panoply of stresses and conditions, past and present, that impede our abilities to live our lives in the ways we would wish to.
The wisdom of the early Buddhist teachings is very much alive and well in the psychotherapy of the 21st century. From DBT1 and cognitive-behavioral therapies (cf., Segal, et.al.)2 to psychoanalytic ones (cf., Mark Epstein)3, clinicians are bringing the principles of Buddhist psychology and the practices of present moment awareness and mindfulness meditation into their offices as important tools in the transformation of suffering. These tools are especially useful to trauma survivors, for the more they can practice and experience their thoughts, feelings, and bodily sensations with moment to moment present day awareness, the more their brains will get the needed information that the past is really over.
There are dozens of wonderful books that teach meditation practices and mindfulness of daily living. Below are some favorites. Reading these books quiets the mind and strengthens a connection to the heart. All of the writers are very knowledgeable and deeply compassionate. Most of the books listed are also available on tape, and all are accessible to a general population. Enjoy.
Kabat-Zinn, Jon (1990). Full catastrophe living: Using the wisdom of your body to face stress, pain, and illness. New York, Delta Books.
In this groundbreaking book, Jon Kabat-Zinn, founder of the Stress Reduction Clinic at the University of Massachusetts Medical Center and an innovator in the field of behavioral medicine, takes any hint of religion or spirituality out of his presentation of mindfulness meditation, making the practice fully secular and accessible to the general public. With extensive, clear meditation instructions and poignant case examples of transformations made by patients in the stress reduction program, Kabat-Zinn beautifully synthesizes Eastern and Western approaches to healing and self-care. This book is especially relevant for people with medical illness and chronic pain - and for all of those who somaticize and/or have difficulties seeing the always present interactions between mind and body.
Kabat-Zinn, Jon (1994). Wherever you go there you are: Mindfulness meditation in everyday life. New York: Hyperion Press.
This is a beautifully written and immensely practical little book consisting of a series of vignettes, stories, and instructions that get to the heart of mindfulness meditation and to the practice of present moment awareness in daily life. With short chapters like "You Can't Stop the Waves But You Can Learn to Surf", "Doing Non-Doing", "Meditation Not to be Confused with Positive Thinking", and "Cleaning the Stove while Listening to Bobby McFerrin", this book can serve as an easy-to-use self-guided daily practice tool for people who want to bring mindfulness into their lives in simple ways. And, again, the focus is not on Buddhism per se, but on the practice.
Kornfield, Jack (1993). A Path with heart: A guide through the perils and promises of spiritual life. New York: Bantam Books.
Jack Kornfield, the director of Spirit Rock Meditation Center in California, is a Buddhist monk, a clinical psychologist, and a very funny man. This book is a classic, a gentle, warm, and wise introduction into the essence of Buddhist psychology elucidated with very practical guided meditations, heartfelt and universal stories, and poetry. Especially helpful is Kornfield's attention to the loving kindness meditation practice and its potential for healing wounded hearts and wounded relationships. A book to be read over and over.
Chodron, Pema (2000). When things fall apart: Heart advice for difficult times. Cambridge, MA: Shambhala Press.
Chodron, Pema (2001). The places that scare you: A guide to fearlessness in difficult times. Cambridge, MA: Shambhala Press.
Pema Chodron is a Tibetan Buddhist nun who, until her mid-30's and prior to a difficult divorce, was a housewife raising young children. She is proof and inspiration that change is possible, and the teachings that she offers on fearlessness and freedom are profound. Again, witty, compassionate, and filled with psychological insight, Chodron offers teachings that allow us to gently open our hearts and minds to our own suffering and to the suffering of others. Her basic stance is that in order to free ourselves, we need to take the "warrior's path" and to look courageously into our deepest fears and anxieties and into the places where our hearts close down. It is only this that brings us peace and allows us to be happy no matter what the conditions. Her writings stem from and help move us toward the words of the Buddhist loving kindness chant, "May all beings be free of suffering and the roots of suffering. May all beings dwell in happiness and the roots of happiness”.
Thich Nhat Hanh (1991). Peace is every step: The path of mindfulness in everyday life. New York: Bantam Books.
The beloved Vietnamese Zen master and peace activist, Thich Nhat Hanh is a prolific writer and teacher. In this beautifully written book - deceptive in its simplicity, profound in its impact - he demonstrates how to transform daily activities into moments of mindfulness and deep peace. Meditations on dirty dishes, traffic jams, the ring of the telephone, or on non-blame or working with anger all provide opportunities to go inside—to find peace and connection, to our own bodies and our own intrinsic nature and to the world around us. World peace starts within each individual, says Nhat Hanh, and reading this book, one believes that to be true.
References
1. Linehan, Marsha (1993). Cognitive-behavioral treatment of borderline personality disorder. NY:Guilford Press.
2. Segal, Zindel, et.al. (2001). Mindfulness-based cognitive therapy for depression: A new approach to preventing relapse. NY:Guilford Press.
3. Epstein, Mark (1996&1999). Thoughts without a thinker: Psychotherapy from a buddhist perspective and Going to pieces without falling apart. NY:Basic Books