The term Samatha practice (also spelled Shamatha) refers to a type of Buddhist meditation focused on developing calmness, tranquility, and concentration. The Pāli word Samatha translates to "calm abiding" or "tranquility."
It is considered a foundation for Vipassanā (insight meditation). The general goal is to train the mind to rest peacefully on a single object, leading to a state of mental quietness and deep focus.
🧘 Key Elements of Samatha Practice
- Goal: To cultivate deep concentration (Samadhi) and mental stability by settling the mind and calming distracting thoughts.
- Focus Object: A single object is used as an anchor for attention. The most common is the breath (Anapanasati), but other objects may include:
- A repeated phrase or chant (like buddho)
- A visual image or colored circle (called a kasina)
- One's own bodily posture or sensations.
- Process:
- The meditator focuses intently on the chosen object.
- When the mind inevitably wanders (which it will), the meditator gently but firmly brings their attention back to the focus object. This is repeated patiently.
- Outcome: Regular practice helps reduce mental restlessness, develop inner strength, and create a clear, unified state of mind, which then provides a solid basis for developing Vipassanā (insight).
🌬️ How to Practice (Focusing on the Breath)
Here are the basic steps for a beginner focusing on the breath:
- Posture: Find a comfortable and stable position (sitting cross-legged on a cushion or on a chair with a straight back). The body should be relaxed but alert.
- Relax: Take a few deep breaths to settle the body and mind.
- The Anchor: Bring your full attention to the sensation of the breath at a single point—most commonly where the air enters and leaves your body, like the tip of the nostrils or the rise and fall of the abdomen.
- Sustained Attention: Simply observe the breath moving in and out. Do not try to control or change the breath; just let it be natural.
- Returning: When you notice your mind has wandered into thought, planning, or distraction, gently acknowledge the distraction, then deliberately and kindly bring your attention back to the sensation of the breath at your anchor point.