In our fast-paced world, we often treat meditation as just another task to complete on our long to-do lists. However, true meditation is the opposite: it is a dedicated space for your mind to rest. By following the “4 S’s,” you can move away from intense pressure and toward a more effortless, gentle practice.
Note: You may have heard the teaching monk talk about the “4C” before. Now this is “4S.” In fact, they both refer to the core pillars of meditation practice. The difference is that 4C is an English abbreviation, while 4S is a Thai abbreviation.
1. Sati: A Gentle Reminder to Stay at Home
Many people believe meditation requires intense, unwavering focus, but Sati is simply about “coming home”. Your mind’s true home is at the center of your body. When your thoughts inevitably wander, there is no need for force or frustration. Simply whisper to yourself, “Let’s go home,” and rest your awareness at the center as light as a feather touching the surface of water.
2. Sabai: The Pure Joy of Doing Nothing
We are constantly “doing” something in the outside world, but meditation offers a rare opportunity to do nothing at all. Sabai is the comfort that arises when you drop all expectations2. By letting your body and mind rest completely, you realize that sitting still with no tasks to complete is actually the greatest reward of your day.
3. Samam-Samer: A Steady Flow of Peace
Peace is not a race to a finish line; it is a commitment to maintaining a “calm and easy” state of mind. Like a stream that flows softly or a candle flame in a windless room, Samam-Samer is about keeping the peace flowing steadily. Whether your mind feels clear or busy, simply keep returning to that light, effortless feeling.
4. Sang-Ket: Softly Noticing the Comfort
The final pillar is observation without judgment. Sang-Ket is “noticing with kindness” to see if your heart is still light or if you have become tense. If you feel distracted or pressured, simply relax and return to the center. The goal is to find the “sweet spot” of balance without ever using force.
Stillness is the Key
Ultimately, stillness is the key to success. When we allow the mind to stop and rest within these four pillars, we find that everything is fulfilled.
