Waterfall Meditation

Waterfall meditation is a form of shugyo, or austere training. It is a test of your concentration. Traditionally in Japan the practice involves the meditator standing beneath a waterfall while the cold water crashes down on him. In such circumstances, as well as a mental test, it is also a physical test of staying balanced. Most, if not all, readers will not have easy access to a waterfall and therefore instead I recommend you simulate this approach simply by using a cold shower. This doesn’t provide quite the same challenge, but it will test your ability to focus on a single thing – namely, your breathing - at one time.

Waterfall meditation is somewhat different from both mirror meditation and candle meditation first because it is much more demanding and second because your focus is directed to your self and the relaxed rhythm of your breathing (rather than directed externally to a candle or a mirror). Waterfall meditation then is better suited for building levels of concentration than for quietening the conscious mind. However, if you are using a cold shower then as you become more adept at the exercise you can combine it with either candle or mirror meditation by placing the relevant object within sight.

Before proceeding, with regard to your personal health and safety, be careful that you do not stay under a cold shower for too long. The length of time will vary by season but in colder winter months, no more than 20 seconds. It is up to you to determine the appropriate length of time. Certainly if you are shivering for more than a few seconds and are unable to control your breathing you should stop the exercise and gently reheat yourself. Shivering is the first sign of the onset of hypothermia and at extremes this condition can be fatal. Try again the next day with warmer water that you are comfortable with and then begin to gradually cool the water. Take responsibility for yourself and enjoy the process. Stay healthy.

Waterfall meditation involves simply standing, sitting or kneeling beneath a waterfall or shower and letting the cold water fall over you. What you will notice immediately is that the cold water causes your teeth to begin chattering and your breathing will become constricted as your chest involuntarily spasms and prevents air being breathed in and out smoothly. The test here is to be able to control your breathing so as to withstand the shock of the coldness of the water and continue to breathe normally. This requires focus and willpower and a mind clear of all other distractions.

To achieve this you need to keep your attention focused on breathing from your abdomen. If your consciousness is raised to your chest area you will find yourself spasming again. Breathing in this manner requires tremendous concentration and force of will. Given time and practice however the benefits of improved concentration and the ability to not be flustered by events happening around you will become ever more apparent. While always remembering to stay safe, you will be able to withstand cold water for increasing periods of time until your concentration is at such a level you are able to immediately relax your body, maintain your breathing pattern and barely notice the chill.

When your meditation has finished make sure you warm yourself and clench and unclench your fingers and toes, move your wrists and ankles in small circles, followed by rotating your elbows and knees too. This will bring your blood circulation back to normal. Remember, stay healthy and stay within your limits.

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