E.H. Shattock "An Experiment in Mindfulness" Book
Verdict: ⭐⭐⭐⭐⭐
This book is recommended for those who want to understand the mindfulness meditation method. It provides enough nuance without being overly complicated or overloaded with details. It is an easy read and easy to digest. The book is an older read, yet it remains highly valuable today.
“An Experiment in Mindfulness” by E. H. Shattock is a detailed account of the author’s personal experience with a specialized course of meditation at the Thathana Yeiktha in Rangoon. In his book Shattock delves into the subject of meditation, exploring its various aspects and implications for the modern society. He describes his journey to Rangoon, the living conditions at the meditation center, and the specific practices and disciplines involved in the Satipatthana method of mind training.
Visiting Rangoon for a Mindfulness Retreat
The book begins with Shattock’s observations on the nature of meditation and its relevance to contemporary life. He reflects on the fast-paced, tension-filled modern existence and the need for a method to find inner peace and mental strength. Shattock shares his initial skepticism about meditation and his journey towards understanding its significance.
The narrative then shifts to his experience in Rangoon, starting from his arrival and initial days at the meditation center. Shattock provides a vivid description of the center’s environment, his living quarters, and the daily routine he had to adapt to. He discusses the challenges he faced, including adapting to the physical demands of the training and the discipline required to maintain mindfulness.
Satipatthana Method
Central to his experience is the Satipatthana method, a technique of mind training that involves intense focus and awareness of bodily movements and sensations. Shattock details the exercises he practiced, such as mindful walking and sitting meditation, emphasizing the need for mental discipline and the separation of intention from action.
E. H. Shattock used the Satipatthana method of mind training during his meditation practice. This method was initiated by the Buddha and reintroduced into Burma by the Buddhist priest Mahasi Sayadaw, who ran the meditation center in Rangoon where Shattock trained. The Satipatthana technique is described as simple, yet its simplicity is noted as one of its main challenges. It does not require any philosophical understanding or specific religious beliefs. Shattock believed that significant benefits from meditation could only be derived from a concentrated period of practice under conducive conditions.
Breathing Meditation According To Shattock
E. H. Shattock did include breathing techniques in his meditation practice, specifically focusing on the rising and falling movement of the abdomen during breathing. Here’s a detailed how-to based on his description:
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Find a Comfortable Position: Sit in a comfortable and relaxed posture, either cross-legged on the floor, on a chair, or in any position that allows for relaxation.
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Focus on the Abdomen: Direct your attention to the slight rising and falling of the abdomen that accompanies breathing. This movement may be subtle, especially when the breathing is slow and shallow.
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Observe the Breathing Movement: The key is to observe this rising and falling movement persistently, allowing the mind to detect and hold onto it to the exclusion of all else. This focus helps in calming the mind and reducing its tendency to wander.
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Duration of the Exercise: Each session of this breathing exercise should last about twenty-five minutes to half an hour. These sessions are to be practiced successively throughout the day.
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Dealing with Distractions: If you find yourself becoming tired or distracted, it’s important to stop for a few minutes, let your mind idle, and then start again. The challenge lies in keeping the mind focused on this simple movement without letting it stray.
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Deepening Mindfulness: As the continuity of mindfulness improves, the mind becomes better at watching its activities, including the physical act of breathing. The act of keeping the mind focused on the movement caused by breathing can also have the effect of slowing the breathing itself.
This breathing technique is a part of the Satipatthana method’s broader practice of mindfulness, where the focus is on the physical sensations and movements of the body, including those caused by breathing.
Conclusion
Throughout the book, Shattock offers insights into the philosophical and practical aspects of mindfulness. He contemplates the effects of this training on his perception, mental processes, and overall well-being. The book concludes with Shattock reflecting on his experiences and the lessons learned, suggesting how these can be applied to everyday life to achieve greater mental clarity and peace.