As I write this feature, I have been meditating for 989 consecutive days using the MUSE system. For much of that time, I have used a mixture of Mindfulness, Insight, and Shamata Meditation practices. In this feature, I will focus on Shamatha, explaining what it is, discussing its history, and describing some of the mental and physical benefits it brings according to scientific and medical studies.
When I started my meditation journey, friends and family would often ask me if I noticed any changes. Nowadays, with what I estimate to be a couple of thousand hours of practice ‘under my belt’, most don’t feel the need to ask as it is clear to them that I have.
I mentioned at the start of this feature that I am close to reaching a thousand consecutive days meditating with the MUSE headband system, which for those that don’t know is a headset with electroencephalography (EEG) sensors and phone app that monitors and records the electrical activity in the brain. My wife and I each have a few variations of the headsets, and she, too, is closing in on a thousand consecutive days using MUSE.
The upshot of all this meditation has been that people often remark that my wife and I seem to exude a calm, serene manner and come across as genuinely kind and empathetic—all traits that many would deem favourable. I don’t believe this would’ve been possible without experiencing Shamatha Meditation.
Before we move on, I should explain how to pronounce Shamatha, as neither of us wants you to mispronounce it in your head as you read this. The most common way to pronounce it is Sha-mah-tha (Sha” as in shawl, Mah as in moment, Tha as in thaw, with a soft “th” sound.
What is Shamatha Meditation?
Shamatha meditation is a foundational Buddhist practice focused on cultivating a calm, clear, and focused mind. The term “Shamatha” (sometimes spelt “Śamatha”) comes from Sanskrit and means “calm abiding” or “tranquillity.”
Meditation generally involves training the mind to rest on a single focus point. Most people practising Shamatha will focus on their breath, a mantra, or an object while gently acknowledging and releasing distractions.
The goal of Shamatha Meditation is to develop concentration, mental stability, and a sense of inner peace. It is known for its ability to stabilise attention and quiet the busyness of the mind, which is often referred to as the ‘Monkey Mind’.
The earliest written references to Shamatha-like practices appear in the Pali Canon (c. 3rd century BCE) and reflect the Buddha’s teachings from the 5th century BCE. However, its conceptual origins are almost certainly older, possibly reaching as far back as the pre-Buddhist Indian traditions (c. 1200–700 BCE).
The Benefits According to Science
Scientific studies, particularly from the fields of psychology and neuroscience, have been excellent in exploring the effects of focused attention practices like Shamatha. Below, I’ve listed what the primary benefits are according to the research:
Improved Attention and Concentration
Studies show that Shamatha enhances sustained attention and reduces mind-wandering. A 2007 study by Lutz et al. found that regular practitioners had better performance on attention tasks, likely due to strengthened neural networks in the prefrontal cortex (Journal of Neuroscience).
A Reduction in Stress and Anxiety
Research indicates that Shamatha lowers cortisol levels, which is also known as the stress hormone). A 2018 study in Psychoneuroendocrinology showed that mindfulness-based practices, including focused attention like Shamatha, were able to decrease anxiety and improve emotional regulation in around eight weeks.
Enhanced Emotional Well-Being
Another benefit of Shamatha Meditation is its ability to calm the mind and boost positive emotions. A 2012 study in Emotion found that participants who practised focused meditation reported feeling happier and having fewer down moments.
Better Cognitive Function
Shamatha improves working memory and executive functioning. A 2010 study in Psychological Science demonstrated that just ten days of intensive Shamatha-like meditation led to measurable gains in memory capacity and focus.
Physical Health Benefits
Shamatha mediation benefits not only the mind but the body, too! Research has found that it can lower blood pressure and, equally important in this day and age, improve one’s immune response. The positive news continues with a 2016 meta-analysis in Frontiers in Immunology, which noted that mindfulness practices, including Shamatha, can reduce inflammation markers, possibly due to stress reduction.
Neuroplasticity
Although consistent meditation reduces the ego, practitioners have something they can brag about, should they want to. Brain imaging studies show that Shamatha practitioners benefit from increased grey matter density in areas like the anterior cingulate cortex, which handles attention and emotion regulation (NeuroImage, 2011).
In previous features on meditation, I mentioned that during my younger years, the practice was considered ‘woo-woo’ and reserved for the community’s long-haired, tie-dyed clothes wearers. Fortunately, science has come to the rescue and proves that it’s a practical tool for rewiring the brain in a positive way.
Now that you have a better understanding of Shamatha Meditation and its incredible benefits, the best way to conclude this feature is to explain how to get started with it.
The good news for those new to meditation is that practising Shamatha Meditation is more straightforward than you think. All you need to do is create the right conditions to help calm the mind and build focus, and as with many things in life, practice and consistency are key!
Getting Started
Choose a Quiet Space: Find a spot with minimal distractions, a quiet place where you are unlikely to be interrupted by people.
Set a Time: Although many documentaries often show people meditating for pretty much every hour of their waking day, the good news is that science shows that as little as 13 minutes a day can rewire your brain and start thickening the grey matter.
For those new to meditation, start with a 5-10 minute practice and work your way up to 20-30 minutes. Try meditating first thing in the morning. It works best for me as my mind is less cluttered.
Posture: Regarding posture, the most important thing is comfort. Although teachers suggest sitting cross-legged on a cushion, I prefer to sit on a bed leaning back against a headboard. My ongoing study of my brain wave data shows me that posture is irrelevant. Just choose a place/position where you will be stable and can release tension.
Mindset: Shamatha is about calming, not wrestling your mind into submission. Approach it with curiosity and without expectation, and don’t try too hard.
How to Practice
Settle In: Close your eyes fully or keep them half-open with a soft gaze downward (about 3-4 feet ahead). Take a few deep breaths to relax, then let your breathing return to normal.
Pick Your Focus: The most obvious thing to focus on is your breath. As you breathe, focus on the sensation at your nostrils or the rise and fall of your belly.
Focus the Mind: Focus on your breathing, feeling each inhale and exhale fully. Don’t try to control it; just observe and stay with this. If you’re new to meditation, you will almost certainly find your mind wandering with fleeting thoughts, feeling itches, and other distractions. When you notice these, it’s okay to acknowledge them; just let them pass and return to your focus. Your aim should be calm but not drowsy, and with practice, you’ll soon find your groove.
Consistency is key if you want to get the full benefits from your Shamatha Meditation practices. Regular short practices will be more beneficial than infrequent long ones; think of it like training muscles.
At first, you ‘will’ experience what we call ‘Monkey Mind’ (thoughts and chatter), which you shouldn’t view as a negative as it makes it easier to monitor your progress. With consistent practice, you’ll start to notice how much quieter your mind becomes, and with this, the stress will begin to melt away.
What Experienced Meditators Can Expect from Shamatha
Although I have focused this feature on those who are new to Shamatha mediation, it would be unfair to exclude existing meditators. I have called upon Vasyl Vernyhora’s incredible knowledge to balance the scales. Vasyl is the author of “Meditation in Raja Yoga, Buddhism and According to Neurophysiology: A Practical Guide” and has studied meditation in India in its classical Hindu and Buddhist sense.
I asked him what experienced meditators can expect from Shamatha, and he told me, “Any conscious action performed by a person implies the achievement of a certain goal. Shamatha meditation is no exception. Despite all its intangibility, this is a very effective exercise, the observance of the requirements, which, over time, leads to those consistent goals that are described in Buddhist texts. Shamatha is the key method of the Buddha’s teaching.
“It is also necessary to distinguish between what the meditator is actually required to do—maintain the absence of thoughts and the collectedness of a clear mind—and the results of such practice, which manifest themselves in the form of improved self-control, spontaneous insights, the development of wisdom, and, as a result, kindness and compassion. Fulfilling the requirements of Shamatha during a meditation session leads to a natural significant increase in a person’s energy potential, which is why spiritual transformation occurs.
“Without going into details about the stages of development of consciousness, which require long expanded descriptions like the “path of shamata”, then, in short, they can be described as follows. In the traditions of yoga and Vedanta, there is a concept of pancha-kosha or five sheaths of a human being. The first of these is the physical body. Mind (manas in Sanskrit) is the third sheath, and it is developed by thinking and logic. The supramental fourth and fifth sheaths can only be developed by the practice of Shamatha and not by thinking.
“The development of the fourth shell, which in Vedanta is called Vijnanamaya-Kosha, or the shell of insightful (intuitive) wisdom, and in Buddhism – buddhi (however, this term is also used in Hinduism) leads to the development of intuition, the emergence of insights and, ultimately, clairvoyance.
“Progress depends not only on the duration of the Shamatha practice but also on the initial level of development with which a person comes into this world. Initial results are achievable after several years of daily practice, but the development of clairvoyance will require a “professional” monastic approach – a solitary retreat for many decades, provided that the essence of Shamatha and its practice is correctly understood.
“The highest goal of the Buddha’s teaching, which Buddha and other saints of the past achieved, is the development of superconsciousness, or the highest shell of a human being. In Vedanta, this is called “Anandamaya-Kosha,” and in Buddhism, the term “Sambhogakaya” is used to denote such an achievement. Both of these Sanskrit terms are translated as “sheath of bliss.”
“Its development requires decades of daily, multi-hour practice of real Shamatha, although, in the case of the Buddha, it took only 5-6 years.
“It should be noted separately that with the help of meditation practice, you will not soon begin to travel through the astral worlds, nor will you achieve quick or instant enlightenment. While a person’s cognitive abilities are limited to the level of the mind-manas, all activity of consciousness will occur precisely at this level, and going beyond it will be possible only after the development of new, supramental structures of consciousness.”
In conclusion, Shamatha is a fantastic, non-pharmaceutical way to achieve a peaceful mind. There are many types of meditation practice, and the choice is yours. With regular practice, you can rest assured that you’ll start to feel like you’re becoming a better person, and your body will show its gratitude in its own way.
You can learn more about Shamata Meditation at https://samatha.org/.