How to Meditate As Buddha Taught
Prepare yourself for meditation., Begin practicing meditation.
Step-by-Step Guide
-
Step 1: Prepare yourself for meditation.
Sit upright, comfortable and relaxed, with your hands on your knees or thighs, palms up or palms down or resting, one on the other, in your lap.
Turn your eyes slightly downward and close them gently.
This removes visual distractions and reduces your brain-wave activity by about seventy-five percent, thus helping to calm the mind.
Your mouth should be closed so all breathing is done through the nose.
This, too, aids in quieting the mind.
Though your mouth is closed, the jaw muscles should be relaxed so the upper and lower teeth are not clenched or touching one another, but parted. -
Step 2: Begin practicing meditation.
Inhale and exhale slowly and deeply three or four times, feeling the inhaling and exhaling breath moving in and out through your nostrils.
Now breathe naturally and with ease, keeping your awareness on the tip of your nose, feeling the breath as it flows in and out of your nostrils. (Some people become more aware of the half-inch or so at the end of the nose, others the very end of the nose, and others remain more aware of the nostrils.
Whichever happens naturally is the best for you.
So whenever this book says “nosetip” it applies equally to these three areas.) Do not follow the breath in and out of your body, but just be aware of the breath movement sensation at the tip of your nose.
Keeping your awareness on the tip of your nose, breathe naturally and calmly, fully observing the sensation of the breath moving there throughout all your inhalations and exhalations.
This enables you to enter effortlessly into the Witness Consciousness that is your true nature.
Do not let the simplicity of the process fool you.
Though deceptively simple, breath meditation done this way is very profound.
A Buddhist master said, "The breath can take you all the way to Nirvana."
Detailed Guide
Sit upright, comfortable and relaxed, with your hands on your knees or thighs, palms up or palms down or resting, one on the other, in your lap.
Turn your eyes slightly downward and close them gently.
This removes visual distractions and reduces your brain-wave activity by about seventy-five percent, thus helping to calm the mind.
Your mouth should be closed so all breathing is done through the nose.
This, too, aids in quieting the mind.
Though your mouth is closed, the jaw muscles should be relaxed so the upper and lower teeth are not clenched or touching one another, but parted.
Inhale and exhale slowly and deeply three or four times, feeling the inhaling and exhaling breath moving in and out through your nostrils.
Now breathe naturally and with ease, keeping your awareness on the tip of your nose, feeling the breath as it flows in and out of your nostrils. (Some people become more aware of the half-inch or so at the end of the nose, others the very end of the nose, and others remain more aware of the nostrils.
Whichever happens naturally is the best for you.
So whenever this book says “nosetip” it applies equally to these three areas.) Do not follow the breath in and out of your body, but just be aware of the breath movement sensation at the tip of your nose.
Keeping your awareness on the tip of your nose, breathe naturally and calmly, fully observing the sensation of the breath moving there throughout all your inhalations and exhalations.
This enables you to enter effortlessly into the Witness Consciousness that is your true nature.
Do not let the simplicity of the process fool you.
Though deceptively simple, breath meditation done this way is very profound.
A Buddhist master said, "The breath can take you all the way to Nirvana."
About the Author
Brenda Hayes
Enthusiastic about teaching home improvement techniques through clear, step-by-step guides.
Rate This Guide
How helpful was this guide? Click to rate: