Category: meditation

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Book Review: Integral Meditation by Ken Wilber

I’ve been making a conscious effort to be more mindful in various aspects of my life. Somehow, I stumbled upon this book (perhaps it was a Goodreads recommendation), and thought the blurb sounded interesting. Could this be what I need to take my mindfulness practice to the next level?

Uhhhhhhhhhhh. What?

First, the good news: I finished it!
The bad news: Seriously, what did I just read?

Okay, sure, maybe I should have been more familiar with “integral theory and practice” before I started reading this, (“more” meaning, any sort of familiarity at all). But come on, the blurb sold me: “a radical approach to mindfulness—combining an ancient meditation technique with leading-edge theory, resulting in a powerful new method of self-transformation.”

The 240ish something pages start off interesting. Ken Wilber makes an effort to explain what integral mediation is and how we can use it to grow up (not just wake up / achieve nirvana). This is the first I’d heard of “growing up” used in this context. Wilber uses various stages of human societal evolution as an analogy for the different aspects of growing up and becoming a better, more aware / awake person.

As the book goes on, it goes deeper down the rabbit hole of how awake you should be for given stages of your personal development and steps are needed to achieve the next level.

But as you progress through the book (and presumably through the levels), things seem to make a lot less sense and start to sound downright silly.

A random, out-of-context quote that highlights some of the word soup you’ll need to wade through:

“This, needless to say, was not an incentive to contemplative development, and the religious engagement of individuals increasingly focused on legalistic creeds, codes, and mythic-literal dogma of a particular stage of spiritual Growing Up, namely the mythic-literal. And so we ended up with the two major problems with religion in today’s Western world: no spiritual Waking Up, and rather low levels of spiritual Growing Up. Taken together, this is a cultural disaster of the first magnitude. I just can’t emphasize enough what a staggering nightmare this has been for Western civilization.”

Ultimately, it was a lot of random words jumbled together that I don’t entirely understand. There might be a time and place for reading it and getting something out of it, but I don’t think I will ever get there.

If you’re a Wilber fan, there’s probably a lot here you’ll like (it seems like others do). If you have no idea who this dude is and it’s your first time wading into one of his books (like me), I wish you the best of luck.

★★☆☆☆

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This might explain why I enjoy washing dishes

Fun fact: I like washing dishes.

In light of current events, I’ve found myself doing it much more than usual. However, I’ve never really been able to explain why I’ve enjoyed it so much but I’ve felt there is something relaxing and even meditative about it.

It turns out, I’m not alone in this line of thinking and it’s been mentioned by Thích Nhất Hạnh as a way to cultivate mindfulness.

Adam Hanley randomized two groups of college kids and had half read Thich Nhat Hanh’s instructions for mindful dish-washing while the others read simple, mechanical instructions.

After the students washed the dishes, members of the group that had read mindfulness teachings reported having a better experience, a joyful experience, and had lost track of time.

Hanley’s study was published in 2014. Some notes from the abstract are below:

This study sought to investigate whether washing dishes could be used as an informal contemplative practice, promoting the state of mindfulness along with attendant emotional and attentional phenomena. We hypothesized that, relative to a control condition, participants receiving mindful dishwashing instruction would evidence greater state mindfulness, attentional awareness, and positive affect, as well as reduce negative affect and lead to overestimations of time spent dishwashing. A sample of 51 college students engaged in either a mindful or control dishwashing practice before completing measures of mindfulness, affect, and experiential recall. Mindful dishwashers evidenced greater state mindfulness, increases in elements of positive affect (i.e., inspiration), decreases in elements of negative affect (i.e., nervousness), and overestimations of dishwashing time.