Meditation 101

[shaman sun]

In ancient times, the greatest lesson you may receive for a good part of your monastic life is:

Sit, breathe.

Though practically a literal statement, it is not far off from what it implies. Simplicity of mind and body are something that is cultivated. For new students, the practice is this:

Sit down, back straight, legs crossed or tucked under you.

Breathe in, breathe out.

Follow your breath in and out. If you wish, count 1-10.

When your mind wanders from the breath, calmly start over again.

This practice alone is fundamental in Buddhism. I recommend trying it for 10-15 minutes a day. It makes all of the difference. On a side note, many teachers often tell their students: "Breathe in from your belly." This creates a deep, rich inhalation. Try this, and then move onto the next part.

[shaman sun]

This form of meditation is similar to the last. You just go deeper.

After following your breath for a few minutes:

Bring your awareness to your body. Feel yourself resting on the chair, bed or floor.

Bring awareness to your legs, feet.
Bring awareness to your stomach, chest,
Follow that awareness up to your neck, head, arms, legs, fingers....
Calmly bring your awareness over each part of your body.

Notice your heart beat, feel the blood pumping through your body. Feel your lungs inhale and exhale.

Return to your breath. Do not count, just breathe, be aware of your entire being in this relaxed state.

You may feel the subtle sensations of "energy," around your third eye. This is also called "Self-Contraction" point. Let it be. Continue to breathe.

[ImaginaShan]

very helpful


thank you very very much..

best wishes
sparkles

[Delfynasa]

Wow! Easier said than done! Mine mind never settles down!
peace,
Delfynasa
who will try again

[cataclysmic cognition]

breathe in...... zoom out
breathe out........ zoom in

[shaman sun]

Wow! Easier said than done! Mine mind never settles down!
peace,
Delfynasa
who will try again

Just return to the breath. Are you relaxed? If so, simply continue. If not, watch your thoughts, as you watched your breath.

Key is not to get wound up---take it easy! Don't try to control your breath. Sometimes that can be a really good way to naturally relax one's mind. Breath as if you were asleep, don't try to find any one rhythm or another.

Let your body breath. :)