MEDITATION

Mediation is encompassed in Right Mind and Right Concentration.
By mediating Buddhist refines his or her appreciation and understanding of the Buddha's teaching.

Meditation is not to be pursued for selfish motives such as mind power or peak performance, it is regarded as a serious pratcie and best followed under the guidance of a committed and experience teacher

In Buddhist mediation 2 elements is usually identified see meditation
1. Samantha -tranquility

2. Vipassana-insight

In Samatha, the practitioner brings all the attention to bear on a single object.

In Vipassana, by contrast the mind is open and the practitioner watches, in spirit of the neutrality, all the various thoughts, desire and emotions as they rise and pass.
Through practice of meditation, the practitioner arrived at the state of being that is quiet and uninterrupted by transient preoccupation and concerns.

Although formal mediation is typically practiced in an undisturbed situation for a prescribed period of time, there is a sense in which mediation can be brought to bear on other activities, for example the Vietnamese Zen teacher Thich Nhat Hanh, amongst others advocates driving , telephone and eating meditation.

Walking as well as sitting has been a characteristics of a number of Buddhist schools for many centuries.

Basic Meditation Practice

Before Starting, things to note : Lead a morally upright and discipline life
A discipline life means by observing the 5 precept:
For Buddhist
Avoidance of harming life
Avoidance from stealing
Avoidance from unhealthy and illicit sexual conduct
Avoidance from lying
Avoidance from drinking and addictive habits

For non Buddhist , these are basic life guides:
Respect life
Respect others
Respect truth that helps
Above all, respect your mind

Proper Clothing and food
Simple and loose clothing that covers most of your body are best. It would be wise to have some warm clothing on the ready too, if you are i cool place. Try to have your own meditation cushion or stool (proper sitting postures)

Proper eating habits are very helpful.
Too much food causes heaviness and drowsiness, while too little might weaken you. Unhealthy foor 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)
Conducive environment
The place of meditation should be isolated, peaceful and safe. A beautiful surrounding helps greatly. Good places for meditation retreats may be a shelter in quite mountain, a remote and peaceful temple.

Otherwise a quiet space in your house can 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 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 mediate properly.

Personal freedom
If you have a hectic time, it is good to first let go of all thoughts of unfinished business, relatives, friends, social activities and studies pulling you away from your meditation. Make a complete break with the WORLD!

Very important: always switch off your phones, even the silent mode, so that nothing will disturb your inner peace.

Spiritual friends
Your communication with others should be as positive as possible. This will ensure a generally peaceful state of mind and also help provide emotional support for our practice. Your practice will be greatly enhance if you feel in good contact with those you regards as your spiritual friends.

Preliminary Preparation
A beginner would be usually find it difficult jumping straights into a mediation session. If you like , you could starts with a few basic chantings you are familiar with before meditating. Or you could have a short period of "just sitting" before the session proper. Otherwise, you could start off by having a relevant reading from the meditation guide book (such as Piya's Mediation Guide)

In Humid climate
You could pay attention to personal hygiene and cleanliness,. A wash before meditation would not only be refreshing but also keep away mosquitoes (which are attracted by sweat and body odors)

If you are in a new place , it is good to always begin with loving kindness (Metta) spreading wholesome aura all around.

SITTING POSTURE

LEGS -The best position is the full lotus postures, that is if you are used to this or know yoga. Sit on a flat cushion and cross your legs, with the dorsum of each foot lying on the opposite thigh. If this is difficult, then try the half-lotus posture.

The left foot is on the floor and the right on the left thigh. (It is advisable here to alternate the positions of the feet and thigh after a long session.

If this is too difficult, the try the "quarter lotus" or Burmese posture, that is both feet on the floor (one leg should be crossed in front of the other) It should be noted that these " lotus" positions are easier for people from the east who are used to sitting in sitting position from young age.

Should all these postures prove still difficult, try using one or more mediation cushions, and sit with your knees and lower legs on the floor (with your seat raised higher till you feel comfortable).As a last resort, try simple tool or chair (but not a soft cushion that sinks in) an sit very mindfully.

HANDS - Rest them lightly in front of your body, the left hand lying palm upward on the lap and the right hand resting palm upwards on the left . Keep the fingers together, the tips of the thump lightly touching abovr the palm.

ARMS - keep them relaxed and slightly rounded , and held a little away from the body. (If the arms are too close to the body, the resulting warmth will cause drowsiness.)

BACK - Keep it straight, especially the lumbar region. This not only prevent back-ache, but also helps keep the mind clearer and more alert.
EYES - Keep them closed to avoid distraction. If however, you are sleepy or drowsy, then keep the eyes half open, and gaze down the line of the nose towards the tips or right in front (about 45 degrees down, looking on the floor)
MOUTH - Keep the jaws relaxed, the teeth slightly apart or just touching and the lips gently together.
TONGUE - The tip of the tongue should be gently touch the back of the upper teeth and the palate. (This helps to control the flow of Saliva so that there is no need to swallow frequently. But if you feel a tickle in your throat, keep swallowing and use it as a mindfulness practice)
NECK - keep it slightly bent forward. Do not blend it too much or sinking and drowsiness will arise. If too striaght, agitation and distraction will result.

2 KINDS OF MEDITATION METHODS
Personality problems are more common in our society today than ever before.
Two predominantly manifestations of such problems are, namely:

Tension and its related problems (eg anxiety, worry etc..)
Communication difficulties (eg anger, aggression etc..)
Foe each of these areas of problems, Buddhist mediation has a number of healing methods. 2 highly recommended methods (for practical ease and effectiveness) are, namely:
Mindfulness of Breathing (for the first problem area), and
Cultivation of Loving-Kindness (for the second problem area)

MINDFULNESS OF BREATHING
The mindfulness of breathing is very effective for counteracting wandering thoughts and bringing calmness to yourself. This methods is recommended before you would find great difficulty trying to mediate if you have not yet learnt to concentrate.

Concentration means the integration (or unifying) of our thoughts (indeed, of yourself)-only too often we find our thoughts are at cross-purposes within our self! When you focus on your breath you become aware of yourself breathing in and out in a quite natural manner.

in this way, you unify your attention and eliminate wandering thoughts. Furthermore, you feel clam, relax, even energized, after the practice.

THE PRACTICE PROPER
Stage 1 - COUNT AT THE END OF EACH OUT BREATH
Breathe in, breathe out - count one
Breathe in, breathe out, count two and so on up to Ten over and over again for about five minutes or so

Stage 2 - COUNTING AT THE BEGINNING OF EACH IN BREATH
Count one - breathe in, breathe out
Count Two, breathe in breathe out and so on up to Ten, over and over again for about 5 minutes

Stage 3 - WATCH THE WHOLE BREATHE (FLOW OF BREATH)
Drop the counting and concentrate only on the breathing.

Stage 4 -WATCH THE POINT OF BREATHE
Concentrate on the ticklish sensation within the nostrils, or on the upper lips, or at the tips of the nose as the air enters and leaves the nose.

CULTIVATING OF LOVING-KINDNESS
The cultivation of loving kindness is especially good for those who have problems resulting from hatred and ill will, those who have difficulty getting along with others and those who harbor self pity and even self-hate.
This practice turns you into a compassionate and radiant as a start at least.

THE PRACTICE PROPER

Stage 1 - YOURSELF.
We develop loving-kindness towards ourselves, and mentally say such positive words like:
MAY I BE WELL!
MAY I BE HAPPY!
MAY I BE FREE FROM HATRED1
MAY I BE MEET WITH SUCCESS ALWAYS!
MAY NO HARM COME TO ME!...And so on...
(you may repeat one or two of these sentences or add in new ones in any way you like - it is not so much the words as the thoughts that counts)

Stage 2 - A NEAR AND DEAR FRIEND RELATIVE, someone who is still alive. This could be someone who has been very kind to you. Visualize or recollect this person and develop loving-kindness in the same way you did to yourself earlier on.

Stage 3 - A NEUTRAL PERSON.
Choose someone you neither like nor dislike, especially someone whom you meet often and whose face you know well. Show the same loving kindness to this person as you did to yourself and dear friends earlier on.

Stage 4 - SOMEONE WITH A PROBLEM.
Think of someone that you know who is having some problems or who is unhappy. If your loving kindness is string enough you may even sent it to someone who has hurt or someone you dislike, even an enemy. Should you be unable to think of such a person, try someone who has done something you disapprove of.

Stage 5 - UNIVERSALIZING THE LOVING-KINDNESS.
First of all, we line up all four kinds of persons mentally before you: self, near and ear friends, neutral person and enemy, and we develop the same loving-kindness equally towards them all.

then direct the same loving kindness towards everyone in the room in which we are meditating (if in a retreat) - and then everyone in the same building, all people in the locality; all the people in the city; in the country;. Then we proceed continent by continent, going all the way round the world, filling the world with the loving kindness.

Finally we radiate or loving kindness to all being in different parts of the universe, east, west, south above , below and across.

BENEFITS OF LOVING KINDNESS MEDITATION
Comfortable sleep
Waking in comfort
No disturbing dreams
Others find you likeable
You are dear to non-humans
Divine protection
protection against fire, poison and weapons
Easy mental concentration
Serene countenance
Unconfused mind at death
Good rebirth