Buddhism's Place in Psychology

"Believe nothing, no matter where you read it, or who said it, no matter if I have said it, unless it agrees with your own reason and your own common sense."—The Buddha

Buddhism is most widely known as a religion. But it has also been called a philosophy and a science. Because these terms—religion, philosophy, science—originated and evolved in the West, and Buddhism did not, it is perhaps not surprising that Buddhism defies easy categorization. In this article, I offer a preliminary discussion of the scientific nature of Buddhism and its contribution to psychological science.

For all its seeming mysticism (think: karma and reincarnation) Buddhism is grounded in observable phenomena and experiences available to any one of us. It teaches practitioners to adopt an impartial, investigative, even scientific method-like mindset for understanding the world and ourselves. As with any science, the insights derived from Buddhist practice can be tested and updated again and again as new experiences arise. Though different Buddhist traditions vary in the secularity of their practices and emphases, the rational and non-dogmatic teachings of the Buddha are a common thread holding Buddhism together.

The Buddhist Path

In Buddhist scripture, the Buddha is often referred to as “The Great Healer” or “The Great Physician.” In fact, his most fundamental teachings (The Four Noble Truths) offer what might be expected of a physician or psychologist: The truth lays out the nature of the disease (in this case, human suffering), the second truth offers an etiology, the third a prognosis, and the fourth a remedy.

The remedy described by the Buddha is an accurate insight into our own nature and the nature of humankind. Buddhism teaches that the path to such insight and freedom from suffering is available to each of us, not just Buddhists. One simply needs to be willing to look deeply and carefully inside and notice our patterns of thinking and behavior with fresh eyes. This is the path of mindfulness.

Meditation is the core practice of Buddhism because meditation helps us to live more mindfully. Mindfulness and meditation create a capacity for connecting with the present moment and foster a clear, open mindset. For example, practice with meditation allows us to perceive our emotions as sensations, rather than as “real” events, enabling us to analyze our feelings, rather than getting caught up in them. Such enhanced accuracy in our perception frees us from unwittingly behaving in habitual ways that cause suffering. For example, through mindful awareness, we learn to notice the urge to eat that second cupcake when we're bored or shop excessively when we're anxious. Such awareness enables us to pause and decide whether or not to follow through on the urge based on our long-term goals, rather than on our immediate impulses.

Psychological Healing Through Buddhism

Buddha

Source: Photo by Alex Azabache from Pexels

Philosopher Alan Watts once wrote, “If we look deeply into such ways of life as Buddhism, we do not find either philosophy or religion as these are understood in the West. We find something more nearly resembling psychotherapy.” Indeed, Buddhism and modern psychology both seek to understand the nature of consciousness and strive to benefit humankind through increased understanding and insight. Buddhism offers a path to achieving the types of insights one might expect to gain through psychotherapy, such as increased self-awareness, enhanced acceptance of life as it is, and an improved capacity to live with meaning and gratitude.

Modern psychological research validates the solutions proposed by Buddhist teachings. Meditation, for example, has been shown helpful for reducing stress and anxiety, improving attention span, improving sleep, helping with chronic pain, and benefitting emotional health overall. Buddhism has also inspired a number of evidence-based treatments, including Mindfulness-Based Stress Reduction, Mindfulness-Based Cognitive Therapy, and Dialectic Behavior Therapy.

An Introductory Buddhist Practice for Anyone (That’s Not Meditation)

Without further study, you can benefit from the Buddha’s teachings with one simple practice: adopt a “beginner's mind.”

We all fall prey to routines and habits, which help simplify our lives but can dull us to the world all around. You can adopt a fresh set of eyes by practicing what’s called “the beginner’s mind.” To do this, set aside five to 10 minutes each day to see things as if it were for the first time. For example, notice something new about your partner, examine what you've accumulated in your living space, or pause to mindfully take in the sensory pleasures of daily life: fresh air, hot coffee, etc. As you do this, you may notice a tendency to evaluate some newfound details as "good" or "bad"; see if instead, you can strive to examine with curiosity, rather than judgment. Basically, think like a 4-year-old might. Ask yourself those 4-year-old questions: Why do your jeans have holes in them? Why are you checking your phone again? Why are you grumpy until you have coffee in the morning? It's not about having the answers but about being inspired to ask the questions because your eyes are truly open. When we do this, we start seeing what we have been ignoring and the world opens in a magical way.