Vipassana Meditation(Way To Self Transformation By Observation)

                    Vipassana Meditation

 

"Try to practise everywhere. Be ever mindful. Test yourself daily. All the time. Make mindfulness first in your life ... everything will naturally follow. Mindfulness is the only protection in the world. Insight is the special understanding which will transform your life. It is the end of birth and death. It is the end of craving. It is the emancipation from all attachments, from all bondage, and is the realization of the highest happiness. It is the end of the journey."
                                 - Ven. Sobin S. Namto

What is Vipassana?

Vipassana, or insight meditation, is the practice of continued close attention to sensation, through which one ultimately sees the true nature of existence. It is believed to be the form of meditation practice taught by the Buddha himself, and although the specific form of the practice may vary, it is the basis of all traditions of Buddhist meditation.

Where & How to Sit

1. Which place is best for meditation?
The Buddha suggested that either a forest place under a tree or any other very quiet place is best for meditation.

2. How should the meditator sit?
He said the meditatior should sit quietly and peacefully with legs crossed.

3. How should those with back troubles sit?
If sitting with crossed legs proves to be too difficult, other sitting postures may be used. For those with back trouble, a chair is quite acceptable. In any case, sit with your back erect, at a right angle to the ground, but not too stiff.
4. Why should you sit straight?
The reason for sitting straight is not difficult to see. An arched or crooked back will soon bring pain. Furthermore, the physical effort to remain upright without additional support energizes the meditation practice.
5. Why is it important to choose a position?
To achieve peace of mind, we must make sure our body is at peace. So it’s important to choose a position that will be comfortable for a long period of time.

The Breath During Meditation

6. After sitting down, what should you do?
Close your eyes. Then place your attention at the belly, at the abdomen. Breathe normally—not forcing your breathing—neither slowing it down nor hastening it. Just a natural breath.
7. What will you become aware of as you breathe in and breathe out?
You will become aware of certain sensations as you breathe in and the abdomen rises, and as you breathe out and the abdomen falls.

Developing Attention

8. How should you sharpen your aim?
Sharpen your aim by making sure that the mind is attentive to the entirety of each process. Be aware from the very beginning of all sensations involved in the rising. Maintain a steady attention through the middle and the end of the rising. Then be aware of the

sensations of the falling movement of the abdomen from the beginning, through the middle, and to the very end of the falling.
Although we describe the rising and falling as having a beginning, middle and end, this is only in order to show that your awareness should be continuous and thorough. We don’t intend you to break these processes into three segments. You should try to be aware of each of these movements from beginning to end as one complete process, as a whole. Do not peer at the sensations with an over-focused mind, specifically looking to discover how the abdominal movement begins or ends.

9. Why is it important in this meditation to have both effort and precise aim?
It is very important to have both effort and precise aim so that the mind meets the sensation directly and powerfully.
10. What is one way to aid precision and accuracy?
One helpful aid to precision and accuracy is to make a soft, mental note of the object of awareness, naming the sensation by saying the word gently and silently in the mind, like “rising, rising . . .,” and “falling, falling. . .”
11. When the mind wanders off, what should you do?
Watch the mind! Be aware that you are thinking.
12. How can you clarify your awareness of thinking?
Note the thought silently with the verbal label “thinking,” and come back to the rising and falling.
13. Is it possible to remain perfectly focused on the rising and falling of the abdomen all the time?
Despite making an effort to do so, no one can remain perfectly focused on the rising and falling of the abdomen forever. Other objects inevitably arise and become predominant. Thus, the sphere of meditation encompasses all of our experiences: sights, sounds, smells, tastes, sensations in the body, and mental objects such as visions in the imagination or emotions. When any of these objects arises you should focus direct awareness on it, and silently use a gentle verbal label.

During Practice

14. If another object impinges on the awareness and draws it away from the rising and falling, what should you do?
During sitting meditation, if another object impinges strongly on the awareness so as to draw it away from the rising and falling of the abdomen, this object must be clearly noted. For example, if a loud sound arises during your meditation, consciously direct your attention toward that sound as soon as it arises. Be aware of the sound as a direct experience, and also identify it succinctly with the soft, internal, verbal label “hearing, hearing.” When the sound fades and is no longer predominant, come back to the rising and falling. This is the basic principle to follow in sitting meditation.
15. What is the best way to make the verbal label?
There is no need for complex language. One simple word is best. For the eye, ear and tongue doors we simply say, “Seeing, seeing…,” or, “hearing, hearing…” or, “tasting, tasting . . . .”
16. What are some ways to note sensations in the body?
For sensations in the body we may choose a slightly more descriptive term like “warmth,” “pressure,” “hardness” or “motion.”
17. How should you note mental objects?
Mental objects seem to present a bewildering diversity, but actually they fall into just a few clear categories, such as “thinking,” “imagining,” “remembering,” “planning” and “visualizing.”

18. What is the purpose of labeling?
In using the labeling technique, your goal is not to gain verbal skills. Labeling helps us to perceive clearly the actual qualities of our experience, without getting immersed in the content. It develops mental power and focus.
19. What kind of awareness do we seek in meditation, and why?
We seek a deep, clear, precise awareness of the mind and body. This direct awareness shows us the truth about our lives, the actual nature of mental and physical processes.

Ending Your Meditation

20. After one hour of sitting, does our meditation come to an end?
Meditation need not come to an end after an hour of sitting. It can be carried out continuously through the day.
21. How should you get up from sitting meditation?
When you get up from sitting, you must note carefully, beginning with the intention to open the eyes: “intending, intending”; opening, opening.” Experience the mental event of intending, and feel the sensations of opening the eyes. Continue to note carefully and precisely, with full observing power, through the whole transition of postures until the moment you have stood up, and when you begin to walk.
22. Besides sitting and walking, what else should you be aware of throughout the day?
Throughout the day you should also be aware of—and mentally note—all other activities, such as stretching, bending your arm, taking a spoon, putting on clothes, brushing your teeth, closing the door, opening the door, closing your eyelids, eating and so forth. All of these activities should be noted with careful awareness and a soft mental label.

23. Is there any time during the day in when you may relax your mindfulness?
Apart from the hours of sound sleep, you should try to maintain continuous mindfulness throughout your waking hours.
24. It seems like a heavy task to maintain continuous mindfulness throughout the day.
This is not a heavy task; it is just sitting and walking and simply observing whatever occurs.

Walking Meditation & Retreat

25. What is the usual schedule during a retreat?
During a retreat it is usual to alternate periods of sitting meditation with periods of formal walking meditation of about the same duration, one after another throughout the day.

26. How long should one walking period be?
One hour is a standard period, but 45 minutes can also be used.
27. How long a pathway do retreatants choose for formal walking?
For formal walking, retreatants choose a lane of about twenty steps, and then walk slowly back and forth along it.
28. Is walking meditation helpful in daily life?
Yes. A short period—say ten minutes of formal walking meditation before sitting—serves to focus the mind. Also, the awareness developed in walking meditation is useful to all of us as we move our bodies from place to place in the course of a normal day.
29. What mental qualities are developed by walking meditation?
Walking meditation develops balance and accuracy of awareness as well as durability of concentration.
30. Can one observe profound aspects of the dhamma [dharma] while walking?
One can observe very profound aspects of the dhamma while walking, and even get enlightened!
31. If you don’t do walking meditation before sitting, is there any disadvantage?
A yogi who does not do walking meditation before sitting is like a car with a rundown battery. He or she will have a difficult time starting the engine of mindfulness when sitting.

Mindful Movement

32. During walking meditation, to what process do we give our attention?
Walking meditation consists of paying attention to the walking process.

33. When walking rapidly, what should we note? Where should we place our awareness?
If you are moving fairly rapidly, make a mental note of the movement of the legs, “Left, right, left, right,” and use your awareness to follow the actual sensations throughout the leg area.
34. When moving more slowly, what should we note?
If you are moving more slowly, note the lifting, moving and placing of each foot.
35. Whether walking slowly or rapidly, where should you try to keep your mind?
In each case you must try to keep your mind on just the sensations of walking.
36. When you stop at the end of the walking lane, what should you do?
Notice what processes occur when you stop at the end of the lane, when you stand still, when you turn and begin walking again.
37. Should you watch your feet?
Do not watch your feet unless this becomes necessary due to some obstacle on the ground; it is unhelpful to hold the image of a foot in your mind while you are trying to be aware of sensations. You want to focus on the sensations themselves, and these are not visual.
38. What can people discover when they focus on the sensations of walking?
For many people it is a fascinating discovery when they are able to have a pure, bare perception of physical objects such as lightness, tingling, cold and warmth.
39. How is walking usually noted?
Usually we divide walking into three distinct movements: lifting, moving and placing the foot.

40. How can we make our awareness precise?
To support a precise awareness, we separate the movements clearly, making a soft mental label at the beginning of each movement, and making sure that our awareness follows it clearly and powerfully until it ends. One minor but important point is to begin noting the placing movement at the instant that the foot begins to move downward.
41. Is our knowledge of conventional concepts important in meditation?
Let us consider “lifting.” We know its conventional name, but in meditation it is important to penetrate behind that conventional concept and to understand the true nature of the whole process of lifting, beginning with the intention to lift and continuing through the actual process, which involves many sensations.
42. What happens if our effort to be aware of lifting is too strong, or alternatively, too weak?
If our effort to be aware of lifting the foot is too strong it will overshoot the sensation. If our effort is too weak it will fall short of this target.

Developing Insight & Concentration

43. What happens when effort is balanced?
Precise and accurate mental aim helps balance our effort. When our effort is balanced and our aim is precise, mindfulness will firmly establish itself on the object of awareness.
44. What mental factors must be present for concentration to develop?
It is only in the presence of three factors—effort, accuracy and mindfulness—that concentration develops.

vipassana

45. What is concentration?
Concentration is collectedness of mind: one-pointedness. Its characteristic is to keep consciousness from becoming diffuse or dispersed.
46. What will we see as we get closer and closer to the lifting process?
As we get closer and closer to this lifting process, we will see that it is like a line of ants crawling across the road. From afar the line may appear to be static, but from closer up it begins to shimmer and vibrate.
47. As we get even closer, what will we see?
From even closer the line breaks up into individual ants, and we see that our notion of a line was just an illusion. We now accurately perceive the line of ants as one ant after another ant after another ant.
48. What is “insight”?
“Insight” is a mental factor. When we look accurately, for example, at the lifting process from beginning to end, the mental factor or quality of consciousness called “insight” comes nearer to the object of observation. The nearer insight comes, the clearer the true nature of the lifting process can be seen.

49. What is the progress of insight?
It is an amazing fact about the human mind that when insight arises and deepens through vipassana, or “insight meditation practice,” particular aspects of the truth about existence tend to be revealed in a definite order. This order is known as the progress of insight.
50. What is the first insight that meditators commonly experience?
Meditators comprehend, not intellectually or by reasoning but quite intuitively, that a process such as lifting is composed of distinct mental and material phenomena occurring together, as a pair. The physical sensations, which are material, are linked with, but different from, the awareness, which is mental.
51. What is the second insight in the classical progress of insight?
We begin to see a whole succession of mental events and physical sensations, and to appreciate the conditionality that relates mind and matter. We see with the greatest freshness and immediacy that mind causes matter, as when our intention to lift the foot initiates the physical sensations of movement, and we see that matter causes mind, as when a physical sensation of strong heat generates a wish to move our walking meditation into a shady spot. The insight into cause and effect can take a great variety of forms. When it arises, though, our life seems far more simple to us than ever before. Our life is no more than a chain of mental and physical causes and effects. This is the second insight in the classical progress of insight.
 
52. What is the next level of insight?
As we develop concentration, we see even more deeply that these phenomena of the lifting process are impermanent and impersonal, appearing and disappearing one by one at fantastic speed. This is the next level of insight, the next aspect of existence that concentrated awareness becomes capable of seeing directly. There is no one behind what is happening; the phenomena arise and pass away as an empty process, according to the law of cause and effect. This illusion of movement and solidity is like a movie. To ordinary perception it seems full of characters and objects, all the semblances of a world. But if we slow the movie down we will see that it is actually composed of separate, static frames of film.


          Thanks..............

 

Life Changing Power of Meditation

The Life Changing Power Of Meditation

"Meditation enables you to experience a profound peace, a deeply enriching sense of well being and ultimately..."Completion." - Chuck Danes....

10 Life Changing Skills Developed in Meditation....

1) The skill of being able to consciously relax. Using deep breathing and awareness of tension in the body can develop the ability to actually release tension and built up stress in muscles. Being able to ‘relax at will’ is an incredibly useful tool in the modern era.

2) The ability to focus. The skill of being able to focus on something like your breath or a mantra with your full attention without being distracted develops the skill of clear focus.

3) Remaining undisturbed by thoughts. The skill of allowing thoughts to pass without either fighting them or believing in them is very empowering and the beginning of gaining control over your own mind.

 4) Concentration. Being able to focus on an object without being distracted develops attention and concentration and a strong and stable mind.

5) Being the witness. The ability to be able to observe things without judging or reacting to them. This is the beginning of a peaceful and open mind.

6) Introspection.  The ability to observe your own inner states of awareness, thoughts and feelings, This is an important skill to be able to see connections between thoughts and feelings. Introspection also helps to discern the difference between a clear mind and a thinking mind and also to be aware of your intentions.

7) Mindfulness. The skill to pay attention carefully to what your doing. Within meditation this skill holds your mind to your object and is similar to concentration. In your daily life mindfulness helps to pay attention to the present situation.

8) Just being. Meditation develops the skill of just being, total mental relaxation, or being in the present moment without trying to change it or escape it. This fosters the ability to accept things the way they are.

9) Open mindedness. Meditation develops the important skill of an open mind. The ability to stay non judgemental and look at things without pre-conceived ideas. This also encourages spontaneity and creativity; learning to see things as if for the first time.

10) Intuition. The skill of knowing what’s appropriate and finding a flow and balance in any situation. Intuition is the skill of non-verbal knowing to be clear of a direction or choice without relying an any external authority. This is the beginning of trusting your own wisdom.

Types of Meditation

         There are 7 types of MEDITATION

Thousands of people have begun the journey of personal health. To achieve the maximum level of health one must eat well, exercise regularly, and improve their mental well-being.

The following are our seven favorite types of meditation: 

1. Transcendental Meditation (TM)

Maharishi, an advocate of Transcendental Meditation defines the purpose, “The goal of Transcendental Meditation is the state of enlightenment. This means we experience that inner calmness, that quiet state of least excitation, even when we are dynamically busy.” In this Hindu tradition you sit in Lotus, internally chant a mantra, and focus on rising above the negativity.
However, to effectively learn how to practice this form of meditation, expert guidance is recommended. There is internet resources, classes, or even meditation retreats to better learn this form of meditation.

2. Heart Rhythm Meditation (HRM)

Heart Rhythm Meditation is downward meditation, because it focuses energy on developing the application of consciousness.This form of meditation concentratesprimarily on the heart, with an emphasis on breathing, and the purpose is to experience the mystics’ mantra, “I am a part of all things and all things are a part of me.” HRM is a triple threat form of meditation because individuals experience physical, emotional, and spiritual benefits. It helps the individual better handle stress and develop an appreciative and joyous spirit.

3. Kundalini

Unlike HRM, Kundalini is a form of upward mediation, which focuses on the rising stream of energy. This form of meditation has roots in both Buddhist and Hindu teachings, and in Sanskrit translates to ‘coiled’. Many believe this to be a metaphoric form of mediation, however those who are able to access the dormant energy can attest to its healing benefits. To access this energy the individual must concentrate on their breathing as it flows through the energy centers in the body. Once that energy is felt, the individual can experience an altered state of consciousness.

4. Guided Visualization

Guided visualization is a newer technique that can be used for spiritual healing, stress relief, or personal development. The inspiration comes from Buddha, “The mind is everything. What you think you become.” Among other factors that set this form of meditation apart, the emphasis on one specific goal is defining.
By imagining relaxing and positive experiences, the body will respond by releasing chemicals that generate feelings of positivity. This method can be done casually by imagining a certain situation in the brain. However, to achieve a more powerful experience, a Guided Visualization Experience is key.

5. Qi Gong

This is a meditation favorite because this method improves posture, respiration, and the ability to relax with greater ease. Qi Gong is one of the oldest forms of meditation and derives from ancient Chinese society. This art form of health and wellness uses breath to circulate energy through the body and energy centers. The focused combination on breathing techniques, movement, and meditation helps the individual to control their reactions to stress.

6. Zazen

Zazen is the heart of Zen Buddhist practice and literally translates to “seated meditation.” This method is initially the easiest to engage in because it relies on self-guidance, however, the lack of guidance can make it difficult to progress in the future. Regardless, the mental benefits of Zazen are vast because you aim to forget all judgmental thoughts, ideas, and images.
After sitting in a comfortable position ensure that the back is completely straight and you are centered. Breathing is an essential element of Zazen and this position will allow the breath to deepen and enhance the experience.

7. Mindfulness

The final favorite method of meditation is mindfulness, which also comes from the Buddhist tradition. The Buddhist term sati translates to ‘mindfulness’ and breathes life into the practice. Conjuring mindfulness is essential in overcoming suffering and understanding natural wisdom. It is all about acknowledging reality by letting the mind wander, accepting any thoughts that come up, and understanding the present.
The practice is done by sitting with eyes close, crossed legs, the back straight, and attention placed on breathing in and out. For the period of meditation the individual focuses on his or her breathing, and when wandering thoughts emerge, one returns to focusing on the object of meditation, breathing. Research has found that a regimen of mindfulness can reduce anxiety, depression, and perceived distress.

How to Prepare your Mind and Body for Meditate

How to prepare the body and mind for Meditation

Buddha

• Preparing The Mind for Meditation

It is important to relax both your mind and body to enter a deep trance state where your meditation will be most effective. Adepts can often enter this state easily, by will alone, even in a hectic environment. This takes time and practice, though. Remaining calm, cool and collected in threatening circumstances is one of the benefits of regular meditation. Below is a list of tips on techniques for calming and quieting your mind and body before entering into your meditation.

Meditation Video

1. Fire up your motivation

After you sit down, the first thing to do is to remind yourself why you’ve chosen to meditate. Perhaps it’s to have a little more peace of mind and improve your mental skills, or it could be to achieve awakening. Or maybe it’s just because you know you’ll feel better for the rest of the day if you meditate than if you don’t. Don’t judge your reasons as being good or bad, just acknowledge and accept them as they are. Having a clear sense of purpose will fire up your motivation and help you deal with any feelings of restlessness or resistance.

2. Set reasonable goals

Goals give direction, and it’s important they be realistic so you’re not disappointed. Ask yourself what you hope to accomplish in this particular session. Think about the problems you’ve been working on in recent sits, and decide how you can best apply yourself to the practice today. Then choose a goal for this sit that’s reasonable given your recent progress. At first, your goals can be simple, such as not giving up and daydreaming, or remaining patient when your mind wanders or you get drowsy. 

3. Beware of expectations 

You should set goals and practice diligently to achieve them, but be careful of ambitious expectations about where you “should be.” You can easily set yourself up for disappointment. Resolve to hold the goals you’ve set very lightly, to find enjoyment in every meditation no matter what happens, and to savor any achievement. Simply sitting down to practice is an accomplishment.

There will be sessions where it’s easy to focus. This is the fruit of your previous practice. But don’t expect to notice obvious progress each time you sit. There will be plateaus where nothing seems to change for days or weeks. Today, you may have less stability of attention or mindfulness than you did weeks or even months ago. That’s normal, so stay relaxed. Make your effort diligent, yet joyful. Don’t get caught up in expectations. And always remember, there is no such thing as a “bad” meditation.

4. Commit to diligence 

Diligence means engaging wholeheartedly in the practice rather than spending your time on the cushion planning or daydreaming. You will be tempted to think about things that are more interesting or “important” than the meditation object-problems to be solved, projects to plan, and fantasies to entertain. So commit not to indulge in these tempting distractions. Also, judging the quality of your practice can lead to doubt, giving rise to procrastination and resistance. Remind yourself that, whenever resistance arises, the best way to overcome it is by simply continuing to practice. Resolve to practice diligently for the entire session, regardless of how your meditation goes.

5. Review potential distractions 

It’s important to know your state of mind before you begin to meditate. Perform a quick inventory of the things in your life that could come up as distractions, such as a problem at work or an argument with a friend. Check to see if your mind is occupied by any worries about the future, regrets about the past, doubts, or other annoyances. Acknowledge these thoughts and emotions, whatever they are, and resolve to set them aside if they arise. You may not be wholly successful, but just setting the intention will make them easier to handle.

6. Adjust your posture  

Before you begin, review your posture and get comfortable. Here’s a checklist:

• Adjust any supports you use to help you sit comfortably.
• Your head, neck, and back should be aligned, leaning neither forward nor backward, nor to the side. Your shoulders should be even and your hands level with each other so your muscles are balanced.
• Your lips should be closed, your teeth slightly apart, and your tongue against the roof of your mouth, with the tip against the back of your upper teeth.
• Start with your eyes closed and angled slightly downward, as though you were reading a book. This creates the least tension in your forehead and face. If you prefer, leave your eyes slightly open, with your gaze directed at the floor in front of you. Your eyes will move during meditation, but when you notice they’ve shifted, return them to where they were.
• With your lips closed, breathe through your nose in a natural way. It shouldn’t feel controlled or forced.
• Relax and enjoy yourself. Scan your body for any tension and let it go. All the activity of meditation is in the mind, so the body should be like a lump of soft clay-solid and stable, but completely pliant. This helps keep physical distractions to a minimum.

What is Mindfulness Meditation ?

You can learn how to create a moment of joy, a feeling of happiness, at any time of the day. Explore these 5 simple steps to enjoy more mindfulness.

Our true home is not in the past. Our true home is not in the future. Our true home is in the here and the now. Life is available only in the here and the now, and it is our true home.

Mindfulness is the energy that helps us recognize the conditions of happiness that are already present in our lives. You don’t have to wait ten years to experience this happiness. It is present in every moment of your daily life. There are those of us who are alive but don’t know it. But when you breathe in, and you are aware of your in-breath, you touch the miracle of being alive. That is why mindfulness is a source of happiness and joy.

Most people are forgetful; they are not really there a lot of the time. Their mind is caught in their worries, their fears, their anger, and their regrets, and they are not mindful of being there. That state of being is called forgetfulness—you are there but you are not there. You are caught in the past or in the future. You are not there in the present moment, living your life deeply. That is forgetfulness.

The opposite of forgetfulness is mindfulness. Mindfulness is when you are truly there, mind and body together. You breathe in and out mindfully, you bring your mind back to your body, and you are there. When your mind is there with your body, you are established in the present moment. Then you can recognize the many conditions of happiness that are in you and around you, and happiness just comes naturally.

Mindfulness practice should be enjoyable, not work or effort. Do you have to make an effort to breath in? You don’t need to make an effort. To breathe in, you just breathe in. Suppose you are with a group of people contemplating a beautiful sunset. Do you have to make an effort to enjoy the beautiful sunset? No, you don’t have to make any effort. You just enjoy it.

The same thing is true with your breath. Allow your breath to take place. Become aware of it and enjoy it. Effortlessness. Enjoyment. The same thing is true with walking mindfully. Every step you take is enjoyable. Every step helps you to touch the wonders of life, in yourself and around you. Every step is peace. Every step is joy. That is possible.

During the time you are practicing mindfulness, you stop talking—not only the talking outside, but the talking inside. The talking inside is the thinking, the mental discourse that goes on and on and on inside. Real silence is the cessation of talking—of both the mouth and of the mind. This is not the kind of silence that oppresses us. It is a very elegant kind of silence, a very powerful kind of silence. It is the silence that heals and nourishes us.

Mindfulness gives birth to joy and happiness. Another source of happiness is concentration. The energy of mindfulness carries within it the energy of concentration. When you are aware of something, such as a flower, and can maintain that awareness, we say that you are concentrated on the flower. When your mindfulness becomes powerful, your concentration becomes powerful, and when you are fully concentrated, you have a chance to make a breakthrough, to achieve insight. If you meditate on a cloud, you can get insight into the nature of the cloud. Or you can meditate on a pebble, and if you have enough mindfulness and concentration, you can see into the nature of the pebble. You can meditate on a person, and if you have enough mindfulness and concentration, you can make a breakthrough and understand the nature of that person. You can meditate on yourself, or your anger, or your fear, or your joy, or your peace.

When your mindfulness becomes powerful, your concentration becomes powerful, and when you are fully concentrated, you have a chance to make a breakthrough, to achieve insight.

Anything can be the object of your meditation, and with the powerful energy of concentration, you can make a breakthrough and develop insight. It’s like a magnifying glass concentrating the light of the sun. If you put the point of concentrated light on a piece of paper, it will burn. Similarly, when your mindfulness and concentration are powerful, your insight will liberate you from fear, anger, and despair, and bring you true joy, true peace, and true happiness.

When you contemplate the big, full sunrise, the more mindful and concentrated you are, the more the beauty of the sunrise is revealed to you. Suppose you are offered a cup of tea, very fragrant, very good tea. If your mind is distracted, you cannot really enjoy the tea. You have to be mindful of the tea, you have to be concentrated on it, so the tea can reveal its fragrance and wonder to you. That is why mindfulness and concentration are such sources of happiness. That’s why a good practitioner knows how to create a moment of joy, a feeling of happiness, at any time of the day.
meditation video 

1) First Mindfulness Exercise: Mindful Breathing

The first exercise is very simple, but the power, the result, can be very great. The exercise is simply to identify the in-breath as in-breath and the out-breath as out-breath. When you breathe in, you know that this is your in-breath. When you breathe out, you are mindful that this is your out-breath.

Just recognize: this is an in-breath, this is an out-breath. Very simple, very easy. In order to recognize your in-breath as in-breath, you have to bring your mind home to yourself. What is recognizing your in-breath is your mind, and the object of your mind—the object of your mindfulness—is the in-breath. Mindfulness is always mindful of something. When you drink your tea mindfully, it’s called mindfulness of drinking. When you walk mindfully, it’s called mindfulness of walking. And when you breathe mindfully, that is mindfulness of breathing.

So the object of your mindfulness is your breath, and you just focus your attention on it. Breathing in, this is my in-breath. Breathing out, this is my out-breath. When you do that, the mental discourse will stop. You don’t think anymore. You don’t have to make an effort to stop your thinking; you bring your attention to your in-breath and the mental discourse just stops. That is the miracle of the practice. You don’t think of the past anymore. You don’t think of the future. You don’t think of your projects, because you are focusing your attention, your mindfulness, on your breath.

Mindfulness is always mindful of something. When you drink your tea mindfully, it’s called mindfulness of drinking. When you walk mindfully, it’s called mindfulness of walking. And when you breathe mindfully, that is mindfulness of breathing.

It gets even better. You can enjoy your in-breath. The practice can be pleasant, joyful. Someone who is dead cannot take any more in-breaths. But you are alive. You are breathing in, and while breathing in, you know that you are alive. The in-breath can be a celebration of the fact that you are alive, so it can be very joyful. When you are joyful and happy, you don’t feel that you have to make any effort at all. I am alive; I am breathing in. To be still alive is a miracle. The greatest of all miracles is to be alive, and when you breathe in, you touch that miracle. Therefore, your breathing can be a celebration of life.

An in-breath may take three, four, five seconds, it depends. That’s time to be alive, time to enjoy your breath. You don’t have to interfere with your breathing. If your in-breath is short, allow it to be short. If your out-breath is long, let it be long. Don’t try to force it. The practice is simple recognition of the in-breath and the out-breath. That is good enough. It will have a powerful effect.

2) Second Mindfulness Exercise: Concentration

The second exercise is that while you breathe in, you follow your in-breath from the beginning to the end. If your in-breath lasts three or four seconds, then your mindfulness also lasts three or four seconds. Breathing in, I follow my in-breath all the way through. Breathing out, I follow my out-breath all the way through. From the beginning of my out-breath to the end of my out-breath, my mind is always with it. Therefore, mindfulness becomes uninterrupted, and the quality of your concentration is improved.

So the second exercise is to follow your in-breath and your out-breath all the way through. Whether they are short or long, it doesn’t matter. What is important is that you follow your in-breath from the beginning to the end. Your awareness is sustained. There is no interruption. Suppose you are breathing in, and then you think, “Oh, I forgot to turn off the light in my room.” There is an interruption. Just stick to your in-breath all the way through. Then you cultivate your mindfulness and your concentration. You become your in-breath. You become your out-breath. If you continue like that, your breathing will naturally become deeper and slower, more harmonious and peaceful. You don’t have to make any effort—it happens naturally.

3) Third Mindfulness Exercise: Awareness of Your Body

The third exercise is to become aware of your body as you are breathing. “Breathing in, I am aware of my whole body.” This takes it one step further.

In the first exercise, you became aware of your in-breath and your out-breath. Because you have now generated the energy of mindfulness through mindful breathing, you can use that energy to recognize your body.

“Breathing in, I am aware of my body. Breathing out, I am aware of my body.” I know my body is there. This brings the mind wholly back to the body. Mind and body become one reality. When your mind is with your body, you are well-established in the here and the now. You are fully alive. You can be in touch with the wonders of life that are available in yourself and around you.

When your mind is with your body, you are well-established in the here and the now. You are fully alive.

This exercise is simple, but the effect of the oneness of body and mind is very great. In our daily lives, we are seldom in that situation. Our body is there but our mind is elsewhere. Our mind may be caught in the past or in the future, in regrets, sorrow, fear, or uncertainty, and so our mind is not there. Someone may be present in the house, but he’s not really there, his mind is not there. His mind is with the future, with his projects, and he’s not there for his children or his spouse. Maybe you could say to him, “Anybody home?” and help him bring his mind back to his body.

So the third exercise is to become aware of your body. “Breathing in, I’m aware of my body.” When you practice mindful breathing, the quality of your in-breath and out-breath will be improved. There is more peace and harmony in your breathing, and if you continue to practice like that, the peace and the harmony will penetrate into the body, and the body will profit.

4) Fourth Mindfulness Exercise: Releasing Tension

The next exercise is to release the tension in the body. When you are truly aware of your body, you notice there is some tension and pain in your body, some stress. The tension and pain have been accumulating for a long time and our bodies suffer, but our mind is not there to help release it. Therefore, it is very important to learn how to release the tension in the body.

The tension and pain have been accumulating for a long time and our bodies suffer, but our mind is not there to help release it.

In a sitting, lying, or standing position, it’s always possible to release the tension. You can practice total relaxation, deep relaxation, in a sitting or lying position. While you are driving your car, you might notice the tension in your body. You are eager to arrive and you don’t enjoy the time you spend driving. When you come to a red light, you are eager for the red light to become a green light so that you can continue. But the red light can be a signal. It can be a reminder that there is tension in you, the stress of wanting to arrive as quickly as possible. If you recognize that, you can make use of the red light. You can sit back and relax—take the ten seconds the light is red to practice mindful breathing and release the tension in the body.

So next time you’re stopped at a red light, you might like to sit back and practice the fourth exercise: “Breathing in, I’m aware of my body. Breathing out, I release the tension in my body.” Peace is possible at that moment, and it can be practiced many times a day—in the workplace, while you are driving, while you are cooking, while you are doing the dishes, while you are watering the vegetable garden. It is always possible to practice releasing the tension in yourself.

5) Walking Meditation

When you practice mindful breathing you simply allow your in breath to take place. You become aware of it and enjoy it. Effortlessness. The same thing is true with mindful walking. Every step is enjoyable. Every step helps you touch the wonders of life. Every step is joy. That is possible.

When you practice mindful breathing you simply allow your in breath to take place. You become aware of it and enjoy it. Effortlessness.

You don’t have to make any effort during walking meditation, because it is enjoyable. You are there, body and mind together. You are fully alive, fully present in the here and the now. With every step, you touch the wonders of life that are in you and around you. When you walk like that, every step brings healing. Every step brings peace and joy, because every step is a miracle.

The real miracle is not to fly or walk on fire. The real miracle is to walk on the Earth, and you can perform that miracle at any time. Just bring your mind home to your body, become alive, and perform the miracle of walking on Earth.

Mindfulness Basics for Beginners

Mindfulness Basics

What is mindfulness?

Mindfulness is the basic human ability to be fully present, aware of where we are and what we’re doing, and not overly reactive or overwhelmed by what’s going on around us.

While mindfulness is something we all naturally possess, it’s more readily available to us when we practice on a daily basis. 

Whenever you bring awareness to what you’re directly experiencing via your senses, or to your state of mind via your thoughts and emotions, you’re being mindful. And there’s growing research showing that when you train your brain to be mindful, you’re actually remodeling the physical structure of your brain.

Mindfulness Meditation

1. Sit for just two minutes. This will seem ridiculously easy, to just meditate for two minutes. That’s perfect. Start with just two minutes a day for a week. If that goes well, increase by another two minutes and do that for a week. If all goes well, by increasing just a little at a time, you’ll be meditating for 10 minutes a day in the 2nd month, which is amazing! But start small first.
2. Do it first thing each morning. It’s easy to say, “I’ll meditate every day,” but then forget to do it. Instead, set a reminder for every morning when you get up, and put a note that says “meditate” somewhere where you’ll see it.
3. Don’t get caught up in the how — just do. Most people worry about where to sit, how to sit, what cushion to use … this is all nice, but it’s not that important to get started. Start just by sitting on a chair, or on your couch. Or on your bed. If you’re comfortable on the ground, sit cross-legged. It’s just for two minutes at first anyway, so just sit. Later you can worry about optimizing it so you’ll be comfortable for longer, but in the beginning it doesn’t matter much, just sit somewhere quiet and comfortable.
4. Check in with how you’re feeling. As you first settle into your meditation session, simply check to see how you’re feeling. How does your body feel? What is the quality of your mind? Busy? Tired? Anxious? See whatever you’re bringing to this meditation session as completely OK.
5. Count your breaths. Now that you’re settled in, turn your attention to your breath. Just place the attention on your breath as it comes in, and follow it through your nose all the way down to your lungs. Try counting “one” as you take in the first breath, then “two” as you breathe out. Repeat this to the count of 10, then start again at one.
6. Come back when you wander. Your mind will wander. This is an almost absolute certainty. There’s no problem with that. When you notice your mind wandering, smile, and simply gently return to your breath. Count “one” again, and start over. You might feel a little frustration, but it’s perfectly OK to not stay focused, we all do it. This is the practice, and you won’t be good at it for a little while.
7. Develop a loving attitude. When you notice thoughts and feelings arising during meditation, as they will, look at them with a friendly attitude. See them as friends, not intruders or enemies. They are a part of you, though not all of you. Be friendly and not harsh.
8. Don’t worry too much that you’re doing it wrong. You will worry you’re doing it wrong. That’s OK, we all do. You’re not doing it wrong. There’s no perfect way to do it, just be happy you’re doing it.
9. Don’t worry about clearing the mind. Lots of people think meditation is about clearing your mind, or stopping all thoughts. It’s not. This can sometimes happen, but it’s not the “goal” of meditation. If you have thoughts, that’s normal. We all do. Our brains are thought factories, and we can’t just shut them down. Instead, just try to practice focusing your attention, and practice some more when your mind wanders.
10. Stay with whatever arises. When thoughts or feelings arise, and they will, you might try staying with them awhile. Yes, I know I said to return to the breath, but after you practice that for a week, you might also try staying with a thought or feeling that arises. We tend to want to avoid feelings like frustration, anger, anxiety … but an amazingly useful meditation practice is to stay with the feeling for awhile. Just stay, and be curious.
11. Get to know yourself. This practice isn’t just about focusing your attention, it’s about learning how your mind works. What’s going on inside there? It’s murky, but by watching your mind wander, get frustrated, avoid difficult feelings … you can start to understand yourself.
12. Become friends with yourself. As you get to know yourself, do it with a friendly attitude instead of one of criticism. You’re getting to know a friend. Smile and give yourself love.
13. Do a body scan. Another thing you can do, once you become a little better at following your breath, is focus your attention on one body part at a time. Start at the soles of your feet — how do those feel? Slowly move to your toes, the tops of your feet, your ankles, all the way to the top of your head.
14. Notice the light, sounds, energy. Another place to put your attention, again, after you’ve practice with your breath for at least a week, is the light all around you. Just keep your eyes on one spot, and notice the light in the room you’re in. Another day, just focus on noticing sounds. Another day, try to notice the energy in the room all around you (including light and sounds).
    
15. Really commit yourself. Don’t just say, “Sure, I’ll try this for a couple days.” Really commit yourself to this. In your mind, be locked in, for at least a month.
16. You can do it anywhere. If you’re traveling or something comes up in the morning, you can do meditation in your office. In the park. During your commute. As you walk somewhere. Sitting meditation is the best place to start, but in truth, you’re practicing for this kind of mindfulness in your entire life.
17. Follow guided meditation. If it helps, you can try following guided meditations to start with. My wife is using Tara Brach’s guided meditations, and she finds them very helpful.
18. Check in with friends. While I like meditating alone, you can do it with your spouse or child or a friend. Or just make a commitment with a friend to check in every morning after meditation. It might help you stick with it for longer.
19. Smile when you’re done. When you’re finished with your two minutes, smile. Be grateful that you had this time to yourself, that you stuck with your commitment, that you showed yourself that you’re trustworthy, where you took the time to get to know yourself and make friends with yourself. That’s an amazing two minutes of your life.