Death is something we don’t like to think or talk about, but some cultures believe we must do those very things in order to live fully. Maranasati Meditation brings urgency to life by remembering that death can strike at any time.
Most of us just go through the motions, because we think we have all the time in the world. We take our life for granted, because we forget it will come to an end.
It might not be clear when that end is exactly, but one thing’s for sure, it’s coming.
Death isn’t something we like to think about because it evokes feelings of fear and anxiety. It stirs up images and memories that make us feel sad, depressed, clingy, sentimental. Death is an uncomfortable reality that we don’t want to face.
But a few problems arise when we shy away from death.
The first one is, we increase the fear and anxiety it evokes within us. When we ignore death and try to push it off into the distance, we don’t acquire the tools to deal with it. The pain, the anxiety and the suffering can be overwhelming when the time comes because we have no concept or perspective of death.
The second one is, we don’t value life. At least not in full. By ignoring the impermanence of human existence, we have no urgency about the time we have. We don’t see the magic in each moment, because we think it’s going to last.
What is Maranasati Meditation?
Maranasati (mindfulness of death) is a buddhist meditation practice of remembering death can strike at any time, and we should maintain great awareness and urgency in every moment.
The practice of Maranasati is said to be conducive to right effort and helps in developing a sense of spiritual quickening, to escape the suffering of an aimless, or mundane existence.
By keeping death in mind we deepen our appreciation of our mortality. The realisation that death is ever present, is thought to lessen our fear of dying while enhancing our enthusiasm for living. We learn to tune into the delight of every breath, every sensation and every moment.
Maranasati has evolved over the years to include various visualisations and contemplations to meditate on death. A few of which are outlined below.
The Benefits of Maranasati Meditation
Mindfulness meditation has a number of benefits to our health and quality of life that are well documented. For example, a 2013 review, in which researchers analyzed more than 200 studies of mindfulness meditation among healthy people found meditation to be an effective way to reduce stress.
Maranasati Meditation has some unique benefits that include:
- Increased awareness of death and impermanence.
- Enhanced urgency and vigour in living.
- Reduced fear and anxiety surrounding death.
- Heightened sense of gratitude for life. Appreciation of the little things.
- Greater appreciation of the natural cycle of life and death.
- Increased capacity to deal with loss of a loved one.
- Increased capacity to face our own mortality.
Research shows that coming to terms with death is essential to living life fully, so it’s important to sit with death, contemplate it and build up a healthy appreciation for it.
This practice not only helps you face your own mortality, but also support others who are grieving, or dying.
How to Practice Maranasati
Maranasati has evolved over the years to include various visualisations and contemplations to meditate on death. Each fosters mindfulness of our own mortality and draws our attention to the continuous cycle of birth and death.
If you’re new to Maranasati, take your time and start with a short, gentle practice. Here are a few steps to follow while you are learning:
- Assess your readiness. Mindfulness of death is not suitable for everyone and should be avoided by those with severe anxiety, depression or trauma. Make sure that you feel ready to practice Maranasati and approach it slowly and progressively.
- Be gentle. It’s vital that you are gentle with yourself while contemplating your own death and the death of your loved ones.
- Observe death in nature. Begin by paying closer attention to the many little deaths that occur each day, including leaves falling from the trees in Autumn, a field mouse laying cold at the edge the garden, and the gentle shedding of skin, hair and nail cells from your body.
- Contemplate Death. Once you are comfortable with observation you can deepen your practice with contemplation. Read some quotes on death, or sit with a question on death. You can also study Atiśas Contemplations on Death.
- Guided Meditation. You can further develop Maranasati with the aid of a guided meditation, like the one below. All you have to do is set aside some time for yourself, where you won’t be disturbed and relax into comfortable position. If you follow the instructions carefully you will find yourself immersed in the experience.
- Share your thoughts and experience. Keeping everything bottled up is not a healthy way to process or manage emotions, especially ones as powerful as those evoked by death and loss. Share your thoughts and feelings with someone you trust, or consider working with a therapist if you need that extra help.
Beginners Maranasati: Guided Meditation
Maransati brings awareness to death and vibrance to life. It’s a difficult meditation for a lot of people so begin with a short, gentle practice then slowly progress in line with how you feel and any changes you experience.
Here’s a simple Maranasati meditation for you to follow:
- Lie comfortably, in the corpse pose, either on a soft rug or mat.
- Close your eyes, take a few deep breaths, and feel the life in each breath.
- Now, imagine you are holding a picture of yourself and those you love the most. It could be your parents, your children, your entire family, a very special friend, or a pet who you love dearly.
- Notice the life in their eyes, the smiles on their faces. Think of the seasons of their lives and all the wonderful experiences they’ve had.
- As you look lovingly at them, they each slowly disappear. First the hands, then the arms. The feet and legs follow. The torso slowly fades as does the head. One by one these people you love simply fade away until you are the only one left. Take a slow, deep breath.
- Now, it is you who is disappearing. First the hands, then the arms. The feet and legs follow. Your torso slowly fades as does your head. Notice how empty the picture is.
- But then the picture starts to fade, as does the arm holding it. You, the observer, are also fading away until there is nothing. Take a slow, deep breath.
- Notice the peace, tranquility and beauty of this moment. This is the end.
- Stay in this space for a few moments, or until you feel ready to finish.
- Open your eyes, take a few deep breaths, and return to your life anew.
We don’t need to lose someone, or be faced with a terminal diagnosis before we become mindful of death. We can prepare long before through meditation and contemplation.
This gives us a healthy perspective on death and the ability to approach both our own mortality and that of our loved ones with gratitude and dignity.
It also puts the wind in our sales to make the most of our time here on earth. Practice this meditation whenever you feel like you’re coasting, and failing to live as vigorously as you could be.
Disclaimer: Deep contemplation of death and meditating on death is not suitable for everyone, and should be avoided by those with severe anxiety, depression or trauma. Please consult your healthcare or mental health practitioner before attempting this exercise.