How to Meditate

Basic Instructions

1. The standard sitting posture for meditation is the half-lotus position, which is sitting cross-legged with your right leg over the left one, however you are free to meditate in any position you feel most comfortable with. You can sit on a cushion or pillow to make your position more comfortable.

2. You should sit upright with your back straight yet relaxed. Your hands should rest palms-up on your lap, with the tip of your right index finger touching your left thumb.

3. Gently close your eyes as if you are about to fall asleep. Relax every part of your body.

4. Let go of any thoughts or worries. Feel as if you were sitting alone; around you is nothing and no one. Create a feeling of happiness and spaciousness.

5. Feel that your body is an empty space. Take a calm and deep breath and feel your breath as it goes down to the deepest point in your abdomen.

6. Gently rest your attention at the deepest point of the breath in the abdomen, which is your center. Whatever experience arises in the mind, simply observe without attempting to interfere. If you are unsure about the location of the center, anywhere in the area of your abdomen will do. The mind will gravitate to the center on its own when it's ready.

7. If you need help keeping your attention at the center, gently imagine a bright crystal sphere to focus your attention.

8. If you find that your mind still wanders from your meditation object, you can bring the mind back to a standstill by silently repeating the mantra, “Samma-arahang”, as if the sound of the mantra is coming from the center of the crystal sphere. Repeat the mantra over and over until your mind becomes calm

9. Don’t entertain thoughts in your mind or try to force them to stop. Simply let your thoughts fade on their own and allow the mind to come to a standstill.