I’ve been meditating for 25 years. I came to meditation as an actor battling stage anxiety, searching for something that actually worked. Meditation gave me that calm, but it wasn’t until I began exploring Buddhist philosophy that my practice deepened and my life shifted in ways I hadn’t expected.
If you meditate—even if you’re not Buddhist—there are parts of Buddhist thought that can change everything about how you relate to meditation and life. Not because you need to adopt a religion, but because these ideas speak directly to the struggles we all face.
Here’s what I’ve learned over decades of practice and research about the core aspects of Buddhist philosophy every meditator should know. I’ll explain what each idea is, why it matters, and how you can use it in your own meditation and daily life.
1. Dukkha (Suffering, Unsatisfactoriness)
What is it?
Dukkha means suffering, but it’s more than just pain or sadness. It’s the deep unease that comes from trying to hold onto things that change, wanting things to be different, or feeling incomplete inside.
Why does it matter?
Most of us try to avoid discomfort or force happiness. But dukkha reminds us that pain and dissatisfaction are universal. Recognizing this helps stop the endless cycle of frustration and self-judgment.
How to make use of it
When you sit in meditation and uncomfortable feelings arise, remember: this is the universal human condition. Instead of fighting or pushing away, try to meet it with curiosity. This softens your resistance and opens the door to real acceptance. I learned this the hard way — realizing my own mind’s imperfection meant I could finally stop judging myself so harshly.
2. Impermanence (Anicca)
What is it?
Everything changes. Nothing stays the same — feelings, thoughts, relationships, even our bodies. Impermanence is the raw truth of constant flux.
Why does it matter?
Holding tightly to the idea that something will last forever is a setup for suffering. When you accept impermanence, you let go of clinging and fear of loss.
How to make use of it
In meditation, watch how thoughts and sensations arise and pass away. Let this insight flow into your daily life. When something difficult shows up—a disappointment, a painful memory—remind yourself it’s temporary. This doesn’t mean you avoid feeling it, but you don’t get stuck there. I’ve found this especially freeing during moments of anxiety and grief.
3. Non-Self (Anatta)
What is it?
Non-self means there’s no permanent, unchanging “I” or “me” inside. What we call “self” is actually a collection of constantly shifting parts: body, feelings, thoughts, memories.
Why does it matter?
Most suffering comes from clinging to a fixed identity — the “me” that should be a certain way or hold certain roles. Understanding non-self loosens this grip.
How to make use of it
During meditation, explore the sense of “I.” (one way to do this is with Neti Neti). Notice how it changes moment to moment. Off the cushion, try to catch when you’re rigidly holding to self-images that cause pain or stress. Recognizing that “self” is fluid helps you be kinder and more flexible with yourself and others.
4. Karma (Cause and Effect)
What is it? Karma means action and its consequences—not as fate, but as natural cause and effect. Every choice we make influences our future experience. Why does it matter? Understanding karma helps you take responsibility without blame or guilt. It’s empowering because your present actions shape your future.
How to make use of it
Use this awareness to cultivate compassionate, ethical choices daily. I realized that small acts of kindness aren’t just “good deeds” — they plant seeds that shape who I become. This shifts meditation from “me vs. my problems” to “how do I grow into a better, more compassionate person?”
5. The Four Noble Truths
What is it?
These are Buddha’s foundational insights: life involves suffering; suffering has causes (like craving and ignorance); suffering can end; and there’s a path that leads to the end of suffering.
Why does it matter?
This framework is a map out of suffering, not a set of rules. It helps you understand what’s really going on inside your mind and offers a clear direction.
How to make use of it
Reflect on these truths when you sit in meditation or face hardship. Recognize what cravings or attachments fuel your discomfort. Instead of blaming yourself, see suffering as a problem with solutions. This brought me a sense of hope and practical clarity when anxiety felt overwhelming.
6. Buddhist Ethics (Sila)
What is it?
Ethics in Buddhism centers on living with kindness, honesty, and respect for all beings.
Why does it matter?
Ethics shapes the quality of your mind and relationships. Without ethical foundation, meditation can become detached or ungrounded.
How to make use of it
Practice small ethical commitments in daily life — like speaking truthfully or acting with compassion. This cultivates trust and peace, which support deeper meditation. For me, understanding karma as metaphor gave real meaning to everyday acts of kindness, seeing them as seeds for personal growth. –
Closing Summary
You don’t have to be Buddhist to benefit from these insights. They’re tools—time-tested ways to understand and work with your mind, your struggles, and your life. Over years of meditation, these truths transformed my practice and helped me face anxiety, self-judgment, and impermanence with more ease. If you’re ready to deepen your meditation beyond technique, exploring these ideas might just be the next step. Forget about religion for a moment. Let yourself take what helps and leave what doesn’t. Your practice—and your life—can grow in ways you never imagined.
Want to learn more? Book a private session with me today.
Paul Harrison is a meditation teacher with 20+ years of experience and a deep passion for helping others. Known for his empathy and authentic approach, he’s dedicated to guiding individuals and teams toward mindfulness, clarity, and well-being.