Meditation

How to
Meditate for beginners

1. Preparing your Peace Position

Start by adjusting your sitting position. If you sit on the floor, sit cross-legged, right leg over the left. Place the right hand over the left hand, palms up, your right index finger gently touching your left thumb. Place both hands on your lap comfortably, your head and back are straight and aligned. This sitting position is called “Peace Position” If you feel uncomfortable in this position, you may sit on a chair or sofa. Adjust your position until you feel completely comfortable so that the blood will circulate freely as you breathe naturally.

2. Mindful Breathing

Next, take a deep breath. Inhale and exhale a few times. Breathe in deeply until you feel the air passes through your lungs and reaches the middle of your abdomen. You can feel this by breathing "softly, slowly and deeply". The turning point of your breath before exhaling is called the Center of the Body. Imagine that the Center is where your body will fully absorb the freshness from the environment and transform it into the feeling of happiness and joyfulness. Then slowly exhale through your nostrils, breathing out all your worries, stress, tension, and negative feelings.

3. Body Scanning Technique

The purpose of the body scanning technique is to relax the entire body. This is to disconnect from the physical body and prepare for the journey inward. Take a moment to let go of all the responsibilities related to work, loved ones, family, study, and everything else. Let your mind be joyful, relaxed, and free from all worry. Relax every muscle in your body, starting from the top of your head down to your toes. Don't let any part of your body contract, tighten, or become tense.

4. Mental Relaxation

The mind feels more relaxed when it can release and let go of things. Imagining yourself in a vast and spacious environment can bring you closer to the state of mental relaxation.

Allow your mind to be clear, pure, and free from all thoughts. Imagine that you are sitting alone in a vast, open space. You have the freedom to enjoy the moment of serenity as if you never had any attachment in life, never had any problems, and never knew anyone before.

Then, imagine that your body has no organs, assuming that it is a tube, a hole, a hollow vacuum, an inflated balloon, or a diamond cylinder that is bright and clear. Let it be an open space - empty and hollow inside. You may feel your body getting lighter and lighter as if it were becoming weightless, gradually melting away and becoming one with nature.

5. Centering Technique

In this step, bring your mind to focus on the Center. Do not worry too much about the exact location of the Center of the Body. Simply maintain your mind, softly and gently, in the middle of your abdomen. The way that you focus your mind at the Center is compared to the lightness and gentleness of a bird's feather floating down from the sky and touching the calm surface of the water.

After you have found the starting point to focus your mind, softly imagine a neutral object of your choice so that the mind can have something to focus on and not wander. You can imagine a shining sun, a full moon night, or a crystal sphere. You can choose any object that you like as long as it makes you feel calm, pure, and content.

When imagining an object in the Center, imagine the object with ease. Keep it simple. Do not force your mind to think of the object to a point that it makes you feel tense. Do not use too much effort nor stare at it, as staring will deter the mind from experiencing more profound sensations. The clarity of the object is not important. Be satisfied with however clear it is.

And maintain your mind calmly, let it stop and be still. If you do think of something else, you can maintain the stillness of the mind and concentration by reciting a short, soothing phrase. Recite the phrase “Samma Arahang” or “Clear and Bright” in your mind softly, as if the soft sound was echoing from the Center. Maintain your awareness on the object and your phrase in the Center continuously, softly, and comfortably until your mind reaches absolute stillness.

Once your mind is completely still, the words will slowly fade away, as if you have forgotten to recite it. If you see or feel any experiences at the Center are different from the mental object that you originally started imagining, do not worry or be overly excited. Maintain a neutral mind. Observe the experiences that are occurring with a calm mind while relaxing. Your mind will be completely focused, pure, and still like you’re sitting in the midst of nothingness. Do not think of anything. If you do this correctly, meditation will feel easy and comfortable. Your mind will then become still, easily, and effortlessly.