Ye Man on Meditation: Finding Inner Peace in the Busy World
Ye Man discusses Chan meditation and life: how to cultivate in busy modern life, how to face troubles, and how to find true inner peace.
Ye Man on Meditation: Finding Inner Peace in the Busy World
Editor's Note
Ye Man (1914-2017) was a renowned cultural scholar and Chan meditation teacher, and a student of Master Nan Huai-Chin. Throughout her life, she dedicated herself to spreading Buddhist teachings and traditional Chinese culture, founding the "Wenxian Academy." This article is compiled from Ye Man's numerous teachings and dialogues.
I. What is Chan Meditation?
Q: Nowadays many people are learning meditation and Chan practice. What exactly is it?
Ye Man: Chan meditation is not something mysterious. It is simply calming the mind.
Your mind is like a cup of muddy water, with sediment swirling inside. The more you stir it, the murkier the water becomes.
Chan meditation is letting this cup of water settle, so the sediment sinks, and the water becomes clear. Only when the water is clear can you see your own mind clearly.
Chan Meditation is Not Zoning Out
Many people think Chan meditation is just sitting there blankly, thinking nothing at all. That's not it.
Chan meditation has awareness. Your mind is clear and bright, not drowsy or dull.
It's like a lamp that is lit, illuminating everything without being moved by anything.
Chan Meditation is Not Escapism
Some also think Chan meditation is escaping from reality. On the contrary, Chan meditation helps you face reality more truthfully.
Usually you are led around by various thoughts, never truly seeing reality clearly.
Chan meditation lets you calm down, so you can see clearly: what is real, what is false; what is important, what is secondary.
II. Why Practice Chan Meditation?
Q: Why should we practice Chan meditation? Can't we live without it?
Ye Man: Of course you can live without it, but you will live very wearily.
The Common Malady of Modern People
The biggest problem for modern people is that their minds are too chaotic.
The phone rings, you must check it immediately; a message comes, you must reply right away.
Your mind is pulled along by external things, never stopping for a moment.
When you go to sleep at night, your brain is still thinking: what to do tomorrow, what did that person mean by what they said earlier.
How can you not be tired living like this?
Benefits of Chan Meditation
Chan meditation can help you:
Calm your mind: No longer be led around by various thoughts.
Increase awareness: Have a clearer understanding of your emotions and thoughts.
Grow in wisdom: When the mind is calm, wisdom naturally arises.
Improve health: When the mind is calm and energy flows smoothly, the body naturally becomes healthy.
III. How to Begin Chan Meditation
Q: How should I start practicing Chan meditation?
Ye Man: It's very simple. Start with breathing.
Step One: Find a Quiet Place
You don't have to go deep into the mountains or forests. Finding a quiet corner at home is enough.
Turn off your phone, turn off the TV, let yourself settle down.
Step Two: Sit Properly
You don't necessarily have to sit cross-legged. Sitting in a chair is fine too.
The key points are: keep your back straight, head upright, shoulders relaxed.
Like a Buddha statue - dignified yet relaxed.
Step Three: Focus on Breathing
Place your attention on your breathing:
When inhaling, know that you are inhaling.
When exhaling, know that you are exhaling.
Don't control your breathing, just observe it.
Step Four: Count Breaths
If your mind is too chaotic, you can count your breaths:
Inhale - exhale - count one;
Inhale - exhale - count two;
Count to ten, then start again from one.
This is the simplest method, and also the most effective method.
Q: How long should I sit?
Ye Man: Beginners shouldn't be greedy. Ten minutes is enough.
What matters is persisting every day, not sitting for a long time once.
Ten minutes every day for a year is far better than sitting for an hour once and then giving up.
IV. Problems in Chan Meditation
Q: What should I do if my mind keeps wandering during meditation?
Ye Man: This is normal. Everyone experiences this.
Your mind is like a monkey, jumping up and down, never stopping for a moment.
Don't blame yourself, don't force yourself not to think.
Method One: Return to the Breath
When you notice your mind wandering, gently bring your attention back to your breathing.
Once, twice, a hundred times - it doesn't matter.
The process of Chan meditation is constantly bringing it back.
Method Two: Observe Your Thoughts
You can also look at what these thoughts are:
"What am I thinking about? Where does this thought come from? Where is it going?"
You will discover that thoughts are like clouds - they float over, then float away.
If you don't grab at them, they naturally dissipate.
Method Three: Let Go
Most importantly, don't fight against your thoughts.
The more you fight, the stronger the thoughts become.
You just watch them - "Oh, I'm thinking about this" - and then let go.
It's like a mirror reflecting things. Things come and it reflects; things go and it's empty. The mirror doesn't grab at things.
Q: What if my legs go numb?
Ye Man: If they're numb, move a bit. Don't endure it.
Chan meditation is not about torturing yourself; it's about calming the mind.
If the body is uncomfortable, how can the mind be calm?
For beginners, sitting for ten minutes is enough. If your legs go numb, change your posture or stand up and walk around.
V. Chan Meditation and Daily Life
Q: When I sit in meditation, my mind is very calm. But as soon as I return to daily life, it becomes chaotic again. What should I do?
Ye Man: This is a problem many people encounter.
Chan meditation is not just about sitting there. You can also practice Chan in daily life.
Meditation in Motion
When eating: Focus on eating. Don't look at your phone, don't think about other things. Feel the fragrance of the rice, the taste of the dishes.
When walking: Focus on walking. Feel the contact between your feet and the ground. Don't think about things while walking.
When working: Focus on your work. Finish one thing before starting the next. Don't multitask.
When washing dishes: Focus on washing dishes. Feel the temperature of the water, the texture of the bowls.
Awareness in Daily Life
Maintain awareness at all times:
What am I doing right now?
Where is my mind?
How are my emotions?
Being clearly aware at every moment - this is Chan.
Q: What should I do when troubles arise?
Ye Man: When troubles come, don't be afraid.
Step One: Acknowledge the Trouble
Don't escape, don't suppress. Admit: I am troubled right now.
Step Two: Observe the Trouble
What is this trouble? Where does it come from?
You will discover that many troubles are self-created.
The situation itself isn't that serious - you've made it serious in your mind.
Step Three: Let Go of the Trouble
Once you see it clearly, you let it go.
Trouble is like a mass of fog. When you see through it, it dissipates.
Of course, this can't be achieved in a day or two. It takes gradual practice.
VI. About Enlightenment
Q: Is the ultimate goal of Chan meditation enlightenment?
Ye Man: Don't think about enlightenment. The more you think about it, the less likely you are to become enlightened.
What is Enlightenment?
Enlightenment is not becoming an immortal or having supernatural powers.
Enlightenment is simply recognizing the truth: your mind is originally pure, originally wise.
It's just covered by delusions and attachments, so you don't recognize yourself.
Enlightenment is recognizing yourself, returning home.
Don't Pursue Experiences
During Chan meditation, you may have some experiences: seeing light, feeling bodily lightness and ease, feeling very comfortable.
These are all part of the process. Don't become attached to them.
Being attached to these can actually cause problems.
The Ordinary Mind is the Way
True cultivation is returning to the ordinary.
Eating is just eating. Sleeping is just sleeping.
When hungry, eat. When tired, sleep. Do what needs to be done.
But the mind is pure, awareness is clear.
This is true Chan.
VII. Women and Spiritual Practice
Q: Can women practice spiritual cultivation? Is there anything special to pay attention to?
Ye Man: Of course! Throughout history, many great practitioners have been women.
Women's Advantages
Women are naturally more sensitive and have strong awareness.
Women are also relatively easier at letting go, not as attached as men.
These are all advantages in spiritual practice.
Women's Challenges
But women also have challenges:
Emotional fluctuations tend to be greater, easily led by emotions.
There are more things to worry about - family, children, parents.
The Way of Balance
The key is balance:
Family and practice are not contradictory: Taking care of family is also practice, as long as you maintain awareness.
Emotions are objects of practice: Don't fear emotions. Emotions are what you observe.
Use feminine qualities: Sensitivity, compassion, tolerance - these are all resources for spiritual practice.
VIII. About Life and Death
Q: You are over a hundred years old. How do you view life and death?
Ye Man: Life and death are like day and night. It's a very natural thing.
Life and Death are Like Sleep
At night you sleep, and in the morning you wake up.
Death is like sleeping, the bardo state is like dreaming, and reincarnation is like waking up.
It's just one cycle after another.
Don't Fear Death
Fear of death comes from not understanding.
Once you understand, you won't be afraid.
And what's the use of being afraid? When it's time, no one can avoid it.
Better to accept it calmly and be prepared.
How to Prepare
Practice letting go daily: Let go of what should be let go. Resolve what needs to be resolved.
Keep your mind pure: When the mind is pure, the passing will be peaceful.
Do more good deeds: Good brings good returns. This is the law of the universe.
I am ready to leave at any time, with no regrets, no attachments.
IX. Final Admonitions
Q: Please give us your final teaching.
Ye Man: I've been speaking my whole life, and it really comes down to a few phrases:
First: A Calm Mind Naturally Brings Peace
Don't be led around by external things. Maintain inner tranquility.
A tranquil mind is the truly happy mind.
Second: Let Go and Be at Ease
Letting go doesn't mean giving up. It means not being attached.
You still do what needs to be done, but don't hold it in your mind after doing it.
Third: Live in the Present Moment
The past has already passed. The future hasn't come yet. You only have the present.
Seize the present. Living well in each moment is the best practice.
Fourth: Return to Your Original Mind
Your mind is originally pure, originally wise.
Don't search outside. Turn back and recognize your own mind.
Postscript
Ye Man passed away peacefully on February 15, 2017, at the age of 103. Throughout her life, she taught ceaselessly, influencing countless people to embark on the path of spiritual practice.
She often said: "Spiritual practice is not escaping reality, but facing reality better."
This statement reveals the true essence of spiritual practice.
May all readers find that inner peace in their busy modern lives.
This article is compiled from Ye Man's numerous teachings, preserving her gentle and warm tone to more authentically convey her guidance.
