Buddhist Meditation For Beginners

In Buddhism, 'meditation' is best rendered as mental cultivation or mind training. Through meditation, your mind, indeed your whole life goes through spiritual growth. You become more wholesomely aware of yourself, of others, of your environment and ultimately of true reality itself.
Meditation as taught by Buddha has two aspects: calmness or concentration, which refers to unification of the mind, and insight wisdom. Buddhist meditation begins with cultivating calmness - learning to let go of mental hindrances or distractions as they arise. These distractions usually come in the form of obsessive and reactive negative mental habits i.e. lust,ill-will, worry, drowsiness and doubt.

Before even getting started in meditation, it is recommended that one begin by leading a morally upright and disciplined life. A disciplined life is basically the minimal lay Buddhist code of conduct which is, the avoidance from harming life, from stealing, from illicit sexual conducts, from lying and from addictive habits. For non-Buddhists, these are basic life guides: respect life, let live, respect others, and respect your mind. Preparation for meditation also includes the ridding of guilt and doubt from your mind, and leading a regulated life. If you have any guilty feelings over some action or thought, it is good to get them straightened out as best as you can. Any doubt regarding doctrine or practice should be cleared up or at least not thought about at this early stage.

Simple and loose clothing that covers most part of your body are best. It would be wise to have warm clothing on if you are in a cool place. Try to have your own meditation cushion or stool. Otherwise, you could fold or roll up your blanket to serve as cushion.

Proper eating habit is important . Too much food cause drowsiness, while too little might weaken you. Unhealthy food may have a disturbing effect on you, and it is worth remembering that chewing food well helps digestion (and is also a practice of mindfulness)

The place to meditate should be isolated, peaceful and safe. A beautiful natural surrounding helps greatly. Good places fro meditation retreats may be a shelter in a quiet mountain or a remote and peaceful temple. Otherwise, a quiet space in your house can also be used for meditation. The best time to meditate is when you feel like doing it.

Make sure you get enough rest but not too much sleep. Healthy exercise takes the form of a daily walk or yoga, or simple stretching. If you are at a retreat, try not to read at all as this tends to cloud and excite your mind and thus hinder your ability to meditate properly.

If you have had a hectic time, it is good to first let go of all thoughts of unfinished business, relatives, friends, social activities and studies which may distract you away from your meditation. Take a complete break with the world. Very important to always switch off your phones, not even in silent mode so that nothing will disturb your inner peace.

a) LEGS
The best position is the full-lotus position. Sit on a flat cushion and cross your legs, with the dorsum of each foot lying on the opposite thigh. If this is not achievable, then try the half lotus posture. The left foot is on the floor and the right on the left thigh.

b) HANDS
Rest them lightly in front of your body, place the both hand on your laps with palm facing upwards. Keep the fingers close together, with the tips of the thumbs lightly touching each other above the palm.

c) ARMS
Keep the arms and shoulders relaxed and round them slightly. If arms are too close to the body will generate warmth that may cause drowsiness.

d) BACK
Maintain it upright all the time, especially the lumbar region. This not only prevents backache but also keep the mind alert.

e) EYES
Close both eyes to avoid distraction. However, if you start to feel sleepy keep the eyes half open and gaze down the line of the nose towards the tip in front.

f) MOUTH
Keep jaw relaxed, teeth slightly apart and lips gently together.

g) TONGUE
Tip of the tongue should be gently touching the back of the upper teeth and palate. This helps control the flow of saliva so that there is no need to swallow frequently.

h) NECK
Keep it slightly bent forward. Bending too much or not bending at all may result in agitation.