Shamatha Meditation is a mindfulness practice that helps practitioners stabilize their mind by maintaining a steady awareness of the object of meditation(1).

Breath is the bridge which connects life to consciousness, which unites your body to your thoughts. Whenever your mind becomes scattered, use your breath as the means to take hold of your mind again.
-Thich Nhat Hanh

Shamatha is a key introductory method that leads to the practice of Vipassana or Insight Meditation(1). During the early stages, the technique involves using different forms of anchors or supports to focus on. But, once the meditators advance in their practice, they are able to cultivate an open awareness of the presence of emptiness(1). The most traditional object of meditation used in Shamatha is the breath. Through this technique, the practitioners can experience their own mind just as it is(1).  

As we know, our minds are filled with thoughts and emotions. The purpose of Mind Calmness (Shamatha) Meditation is to calm those thoughts and emotions and make the mind more tranquil(1). The Vajrayana tradition of Buddhism instructs that the path to understanding the real nature of mind is practicing Shamatha and Vipassana meditations together(1). This is the first step on that path as it helps to calm the mind and attain stable awareness. Only then can a meditator practice Vipassana to develop insight into the true nature of the mind(1).

History/Origins

Shamatha Meditation is a Buddhist practice(1). ‘Shamatha’ is a Sanskrit word that means “calm” or “calm abiding.” The name is derived from one of the primary benefits of the practice, which is calming of the mind(2). The Mahamudra tradition offers detailed descriptions of this Meditation(3). It presents the technique in three primary classifications: with focal support, without focal support, and Shamatha of essence(3). 

Benefits of Shamatha Meditation

According to a research paper published in Applied Psychophysiology and Biofeedback(4), practicing Shamatha Meditation for at least six weeks can significantly increase attention focus, while also lowering stress levels. Another study(5) also suggests that the technique can improve attention in addition to self-compassion and awareness levels. 

 

References

  1.   Lion’s Roar | The Essential Guide to How to Meditate | Shamatha Meditation by Lama Rod Owens
  2. Rowman & Littlefield Publishers | Mindful Leadership: An Insight-Based Approach to College Administration by Jeffrey L. Buller
  3. Shambhala | Wild Awakening: The Heart of Mahamudra and Dzogchen by Rinpoche Dzogchen Ponlop
  4. Applied Psychophysiology and Biofeedback | Volume 44 | 2019 | Page 331–342 | Heart Rate Variability, Cortisol and Attention Focus During Shamatha Quiescence Meditation by Kees L. Blase and Adeline van Waning
  5. Mindfulness | Volume 6 | 2015 |  Effects of a 9-Day Shamatha Buddhist Meditation Retreat on Attention, Mindfulness and Self-Compassion in Participants with a Broad Range of Meditation Experience by Elisa H. Kozasa, Shirley S. Lacerda, Carolina Menezes, B. Alan Wallace, João Radvany, Luiz E. A. M. Mello and João R. Sato