Meditation for Beginner
something which we already do in everyday life allowing us to focus on the task at hand but the depth of meditation is superficial.
The events around us in the world soon rob
us of our attention and our concentration is gone. The mind that wanders outside our own
body is the source of all types of suffering.
By deepening our meditation
until our mind comes to a standstill we can unlock the potential and unused ability
We maintain a balance of
mindfulness and happiness for ourselves bringing contentment and direction to life in a
way not possible through any other technique.
Step-by-Step Instructions for the Meditation Technique
The sitting posture, which has been found to be the most conducive for meditation, is the half-lotus
position. Sit upright with your back and spine straight cross-legged with
your right leg over the left one.
You can sit on a cushion or pillow to make your position more comfortable.
Nothing should impede your breathing or circulation. Your hands should rest palms-up on
your lap, and the tip of your right index finger should touch your left thumb. Feel as if
you are one with the ground on which you sit. Feel that you could sit happily for as long
as you like.
2. Softly close your eyes as if you were falling asleep. Relax every part of your body,
beginning the muscles of your face, then relax your face, neck shoulders, arms, chest,
trunk and legs. Make sure there are no signs of tension on your forehead or across your
3. Close your eyes and stop thinking about the things of the world. Feel as if you are
sitting alone around you is nothing and no-one. Create a feeling of happiness and
spaciousness in your mind. Before starting, it is necessary to acquaint yourself with the
various resting points or bases of the mind inside the body.
- The first base is
at the rim of the nostril, on the right side for men and on the left side for women.
- The second base
is at the bridge of the nose at the corner of the eye on the right side for men and
on the left side for women.
- The third base is
at the center of the head.
- The fourth is at
the roof of the mouth.
- The fifth is at
the center of the throat above the Adams apple.
- The sixth base is
at a point in the center of the body at the meeting point of an imaginary line between the
navel through the back and the line between the two sides.
- The seventh base
of the mind is two fingers breadths above the sixth base. This base is the most
important point in the body. It is the very center of the body and the point where the
mind can come to a standstill.
Feel that your body is empty space, without organs, muscles or tissues. Gently and
contentedly rest you attention at a point near to the seventh base of the mind at
the center of the body. Whatever experience arises in the mind, simply observe without
attempting to interfere. In this way your mind will become gradually purer and inner
experience will unfold.
If you find that you cannot dissuade the mind from wandering, then your mind needs an
inner object as a focus for attention. Gently imagine that a bright, clear,
crystal ball, the size of the tip of your little finger, is located inside at the
center of the body. Maybe youll find you can imagine nothing, but later youll
be able to see a crystal ball of increasing clarity. Allow your mind to come to rest at
the very center of the crystal ball. Use the subtlest of effort and youll find that
the crystal ball becomes brighter and clearer. If you see too much effort you will find
that it gives you a headache.
If you find that your mind still wanders from the crystal ball, you can bring the mind
back to a standstill by repeating the mantra, Samma-araham silently, as if the sound of the mantra is coming from the center of the crystal ball.
Repeat the mantra over and over again without counting.
Dont entertain thoughts in your mind. Dont analyze whats going on in the
meditation. Allow the mind to come to the standstill thats all you need to
do. If you find that you can imagine nothing, then repeat the mantra, Samma-araham silently and continuously in the mind. If you find that youre not sure about the
location of the center of the body, anywhere in the area of the stomach will do. Persevere
because todays day-dream is tomorrows still mind, todays darkness is
tomorrows inner brightness, todays perseverance is tomorrows
disappointed if you find your mind wandering. It is only natural for beginners. Make
effort continuously, keep your mind bright, clear and pure, and in the end, you will
achieve your goal.
Keep repeating the mantra and eventually the sound of the words
will die away. At that point a new bright, clear, crystal ball will arise in the mind of
its own accord. The crystal ball will sparkle like a diamond.
This stage is called pathama
magga (primary path). At this stage the shining crystal ball is connected
firmly to the mind, and is seated at the center of the body. You will experience
happiness, With continuous observation at the center of this crystal ball, it will give
way to a succession of increasingly purer bodily sheaths until it reaches the ultimate one
called Dhammakaya, the highest level of attainment of