ℹ️ It's recommended that those with severe depression or trauma avoid this practice.
Death meditation, also known as Maranasati, is a power contemplative practice commonly associated with the Theravada school of Buddhism. The term 'Maranasati' is derived from the Pali language where 'Marana' means 'death' and 'Sati' means 'mindfulness'. The purpose of this practice is to reflect on the inevitability of death to help diminish attachment and aversion, reduce fear of death, and promote a greater appreciation of life.
Here is a step-by-step guide on how to practice death meditation:
- Find a quiet and comfortable place: Start by finding a quiet place where you won't be disturbed. Sit in a comfortable position with your back straight.
- Begin with mindfulness: Start with a few minutes of mindfulness of breathing to settle your mind. Pay attention to your breath as it goes in and out. This helps to ground you in the present moment.
- Contemplate the certainty of death: Begin to contemplate the inevitability of death. Everyone, including you, will die someday. Reflect on this fact. This is not to create fear or sadness, but to acknowledge a fundamental truth of life.
- Reflect on the uncertainty of the timing: While death is certain, the timing of death is uncertain. It could happen at any time, at any age. Reflect on this unpredictability.
- Consider the preciousness of life: Reflect on the preciousness of life, given its transient nature. This can cultivate a greater appreciation for each moment and a desire to use your time wisely.
- Reflect on your actions: Consider the actions you've taken in your life. Reflect on whether your actions are contributing to your well-being and to the well-being of others. You can also reflect on the questions: “What am I doing with the limited time I have?” or “How am I treating others with the limited time they have?”
- Return to mindfulness: After contemplating death, return your focus to your breath. Notice any emotions or thoughts that have arisen during your meditation. Observe them without judgment, then let them go.
- Close the meditation: When you feel ready, gently end your meditation. Take a few moments to notice how you feel before getting up and continuing with your day.
Death meditation can be a powerful practice, but it can also bring up strong emotions. If you find this practice distressing, it may be helpful to speak with a mentor, advisor, or mental health professional.