Mindfulness Meditation: A Path to Elevating Life

“The Bodhi tree does not exist, nor does the mirror. Since there is nothing at all, where could dust settle?” Life is inherently difficult. Everything comes and goes due to cause and effect. Life is a journey of spiritual cultivation.

Why is life full of suffering?

Buddha said, “Everyone suffers.” But what exactly is suffering? The three main sources of human suffering are:

• Greed: The desire and craving for pleasure.
• Hatred: Aversion and loathing of displeasure.
• Delusion: The illusion formed from greed and hatred.

Greed, hatred, and delusion are the results of people chasing after and yearning for things they desire, hoping to possess more for themselves, yet often failing to attain them. Pleasure is fleeting, a design of natural selection that causes feelings of pleasure to fade quickly, driving us to seek more. Natural selection doesn’t “want” us to be happy; it “wants” us to be productive. It ensures that the anticipation of pleasure is intense, but the pleasure itself is short-lived.

To verify this, scientists studied dopamine secretion (a neurotransmitter related to pleasure and anticipation of pleasure) in an experiment with monkeys. When sweet juice was dropped onto the monkeys’ tongues, dopamine was released. As the monkeys learned that a light meant juice was coming, dopamine was released in anticipation of the juice rather than when they actually tasted it. This shows that the anticipation of pleasure is stronger than the pleasure itself—leading to the illusion we chase.

This illusion is called the “Darwinian Light.” From a natural selection perspective, we can see why this illusion is embedded in the human mind. However, understanding the truth of our situation may not always improve our lives; in fact, it can sometimes make life worse. For example, you may strive hard for a promotion, but when you succeed, the increased pressure makes you realize you aren’t any happier.

In daily life, we are deeply attached to sensory pleasures, which are fleeting. Once the pleasure we seek quickly fades, we crave more, like running on a “hedonic treadmill.”

What is the “hedonic treadmill”?

The hedonic treadmill is the idea that we constantly run toward desires, but never stop or reach an endpoint. For instance, you buy a bigger house, thinking it will satisfy you, but then you want beautiful decor, followed by luxurious furniture, and so on. This endless desire keeps you running on the treadmill, never allowing you to escape suffering.

What is “no-self”?

Our brains generate two common illusions:

1. The illusion that we have more control over our lives than we actually do, believing we can shape our world when, in reality, fate often plays a large role.
2. The illusion of who we think we are, which is also false. You may believe you’re noble, excellent, or powerful, but these are merely self-defined illusions.

Ajahn Chah, a renowned Thai monk, taught the concept of “no-self” (anatta). It’s difficult to understand. Buddha first introduced “no-self” in the Anatta-lakkhana Sutta, explaining that humans are made up of the “five aggregates” (skandhas), which form human experience. Buddha said:

• “The body is not-self.”
• “Feelings are not-self.”
• “Perceptions are not-self.”
• “Mental formations are not-self.”
• “Consciousness is not-self.”

Since the self cannot control these aggregates, they cannot be considered a true self. They are impermanent and constantly changing, so there is no fixed self.

Buddha often said “no-self” would benefit sentient beings. But if there is no self, then where is the “you”? This concept is hard to grasp. Here’s an analogy to understand: You only feel pain in your tooth because you view it as part of you. When you stop identifying with the tooth, the pain no longer affects “you.” Applying “no-self” to life can fundamentally change your perspective.

This perception was designed by natural selection to influence our evaluations and experiences. Buddha believed that the less we evaluate—including our own thoughts—the more clearly we can see things, and the less we are deceived. This ties back to Ajahn Chah’s advice on “no-self”: Don’t overthink, just act.

How can we reach the state of “no-self” and Nirvana?

Buddha said, “To be liberated, you must be stable. To be stable, you must find satisfaction. Satisfaction leads to calm, and calm leads to Nirvana.” How can we achieve this?

1. Recognize Cause and Effect: All things arise and cease based on conditions, known as the “Twelve Links of Dependent Origination.” Our sensory organs interact with the material world, creating experiences that drive our emotions and actions. For example, in real life, we may envy those with sports cars and mansions. But when we break it down, a car is just steel, wires, and rubber. By not attaching false ideas of luxury and success to such objects, we reduce envy and live a simpler, happier life.
2. Pursue Enlightenment: In Buddhism, enlightenment means breaking free from the illusions that cause suffering. By understanding impermanence, suffering, and no-self, we can transcend the illusions that bind us and accept life’s transient nature. When we see the world as inherently empty, we stop clinging.
3. Practice Mindfulness Meditation: Meditation helps us reach a state of mindfulness and deep tranquility. Mindfulness meditation trains the brain to observe sensations without being overwhelmed by them. Through insight meditation, we can cultivate sustainable happiness. Material things like luxury watches or cars offer fleeting happiness, but true fulfillment comes from increasing our awareness and understanding. As Morpheus said to Neo, “I can only show you the door. You have to walk through it yourself.”