Guide to Meditation

All 84,000 Dhammakkhandha (84,000 articles of Dhamma) are already in oneself.
Arahantship (the state of enlightenment) is also in oneself. Buddhahood is also
in oneself. Thus, one who tries to seek Dhamma (truth) in external things will
not discover the Triple Gem. He will only waste his efforts and will only
suffer forever.
--Saying of the Buddha

Guide to Meditation

Table of Contents

Introduction
How to Meditate
Step-By-Step Instructions
Daily Meditation
The Benefits of Meditation

Introduction
In modern society, most people are striving for worldly perfection, happiness
and success. Many of them strain themselves to gain material desires. These
uncontrollable desires cause suffering, for when the desires are being
fulfilled people are contented, but if not, they despair, or can even, become
insane. Thus, people can easily become the victims of failure simply because
they cannot realize that success and happiness lie within themselves.

According to the teaching of the Lord Buddha, the real cause of our suffering
is the lack of skill in utilizing our minds. The Buddha taught that the mind is
the place where both happiness and suffering are stored. It is also the only
means by which we can release ourselves from our own suffering through the
practice of meditation.

Meditation is the most direct method by which we can start to diminish our
suffering. Meditation improves the mind from the unhealthy condition suffered
by most people who have not yet discovered the "secret" of meditation. From a
state vulnerable to distraction and superficiality, the meditator will begin to
recover the still and shining mind which lies beneath the chaos of mundane
thought. Far from being something mysterious or supernatural, this shining mind
is the most healthy and natural mental condition which can be attained by human
beings. It can be enjoyed by anybody who is willing to practice meditation.

The benefits of meditation are many-fold for the individual willing to practice
and for the friends and society surrounding them. With a secure mind, the
meditator can rise above the superficiality of everyday problems. With a
penetrating and creative wisdom, the meditator can understand the root causes
of his suffering and thereby has the chance to shed this burden. The meditator
will also understand the causes of the problems affecting the people and
environment that surrounds him. With the confidence borne of a secure and
healthy mind, the meditator will find that he can genuinely help anybody who is
in need of assistance. As more and more people learn to practice meditation,
the self-discipline which arises naturally from the practice will produce
effects which spread to improve the quality of life for society as a whole.

The meditator's ultimate benefit is to be able to really penetrate and
understand for himself, the source of his religion or philosophy. The human
lifespan is short one. Surely the best that any human can achieve, is to find
the source of True Happiness; and to allow True Wisdom and Compassion to
reflect in the dealings of his everyday life.

How to Meditate
We should first explain the principles of meditation as a whole. Some will
think of meditation as a miserable practice; as a kind of spiritual lesson, a
religious act or some kind of asceticism. Conversely, meditation is in fact a
way to train the mind to focus clearly, and can also be an effective way,
whenever you so wish, to relax your body and mind.

In the beginning, one should learn to practice meditation skillfully while
sitting. Later, you can apply the principles learned during sitting meditation
to the practice of meditation in any other position; walking, standing or lying
down. When you sit for meditation, you should sit in a posture which will help
you to achieve tranquility quickly.
You can sit cross-legged on the floor, or try sitting on a chair if you find
the floor too uncomfortable. The important thing is to keep your body relaxed,
finding the best position that allows you to sit still for a long time without
the risk of falling asleep! Taking care of your sitting position at first, can
greatly improve your ability to meditate effectively.
Some people, when they first start to meditate, are so keen to make rapid
progress, that they meditate with too much force. As a result they make very
poor progress and often suffer discomforts such as headaches! When you first
start to meditate, it is worthwhile to remind yourself that seven year old
children are some of the most successful meditators in this technique, because
of their playful and innocent attitude towards the meditation. Therefore don't
be too serious or try too hard: maintain a light attention and a happy mind.

Step-By-Step Instructions for the Meditation Technique
1. The sitting posture which has been found most effective for attaining
tranquility quickly, is the half-lotus position. This position (with some
practice) allows you to sit still for a long time without aches or pain. Rest
your right leg on the left one, with your back erect. Your hands should rest
palms-upward on your lap. The tip of your right index finger should be in
gentle contact with the tip of your left thumb. This hand position serves as an
alarm: if you should suddenly get drowsy, finger and thumb will push together,
warning you to avoid falling into a mindless slumber! If the half-lotus
position is really to uncomfortable for you, it is better to choose another
more comfortable position. The important thing is to make sure, whatever
position that you adopt, that your back is straight and that your body is
relaxed without feeling sleepy.

2. Keep your consciousness steady and softly close your eyes. Relax every part
of your body, beginning with the muscles of your face. Then relax the muscles
of your neck, your shoulders, and your arms-right down to the tips of your
fingers. Relax your chest, your abdomen and your legs-right down to the tips of
your toes. Make sure all parts of your body are relaxed.

3. Feel as if you are sitting alone in the world, and the air around your body
is made-up of tiny particles of happiness and joy. Slowly inhale into your body
a full and gentle breath. As you breath-in, feel that you are breathing-in
those tiny particles of happiness and joy. Feel that inside your body, there is
just an empty space, with no muscles, no organs, no tissues. Feel that the
breath is filling your body with happiness and joy. As you breath-out, feel
that the out-breath is carrying away all troubles, all worries, all thoughts.
Inside your body is just an empty space filled with happiness and joy. Relax
your mind from every thought and continue to maintain this state for as long as
you can. With your eyes closed, you will find that your mind travels from one
idea to another, and when it wanders, the ideas upon which the mind dwells,
will influence the feelings, the emotions and the state of happiness in the
mind. Meditation means the way by which we take control of our mind to stop our
thoughts from wandering. The basis of all methods of meditation is to
concentrate the mind upon a single object of a single idea and it is the
inherent qualities of this object or idea that will lead you to success in
meditation. We will use a crystal ball as an object of meditation because it
has the inherent qualities of brightness and clarity, and will encourage the
mind to be bright and clear too. Simultaneously, to keep the mind flowing
towards a state of happiness and calm, we repeat in our mind the word
"Samma-Araham" which means the "righteous Absolute of Attainment which a human
being can achieve".

4. Open your eyes slowly. Look carefully at a crystal ball. Notice the shape,
the purity, the clarity and the brightness of the crystal ball as if you are
taking a photograph of it into the deepest part of your mind. Then close your
eyes again and relax.

5. Slowly visualize the crystal ball floating in front of your face. If you
have no crystal ball available, you can visualize instead, the bright, clear
image of the full moon, floating in front of your face. Reduce the size of the
crystal ball (or full moon disc) until its size is equal to the tip of your
little finger. Imagine that the crystal ball is floating in front of your
nostril, the right nostril for men, and the left one for women.

6. Visualize that the crystal ball moves inside your nostril. It moves along
inside your nostril. and when it reaches the bridge of your nose it stops
still, suspended in silence. Make the crystal ball as bright as you can and as
clear as you can. Listen to the sound of "Samma-Araham" as you repeat it three
times in your mind.

7. Now, slowly move the crystal ball backwards until it arrives at the point in
the very center of your head. Here, the crystal ball stops still, suspended in
silence. Make the crystal ball as bright as you can and as clear as you can.
Listen to the sound of "Samma-Araham" as you repeat it three times in your
mind.

8. Now slowly, the crystal ball is floating downwards until it reaches the back
part of the roof of your mouth. Here, the crystal ball pauses. Make the crystal
ball as bright as you can and as clear as you can. Listen to the sound of
"Samma-Araham" three times, a soothing sound that seems to come from the very
center of your body.

9. Now, slowly move the crystal ball further downwards until it reaches the
central part of your throat. Again, the crystal ball pauses in silence. Make
the crystal ball as bright as you can and as clear as you can. Again, listen to
the sound of "Samma-Araham" three times.

10. Now, slowly move the crystal ball deep down into your body. It floats
slowly and gently downwards, like a bubble, deeper into your throat, deeper
into your chest, deeper into your body. In the central part of your body, you
imagine two lines. The first one runs from your navel directly through your
back. The second line runs from the right side to the left side. The two lines
intersect at a point no larger than the eye of a needle. The crystal ball moves
downwards until the point of intersection is at the center of the crystal ball.
Make the crystal ball as bright as you can and as clear as you can. Again, you
listen to the sound of "Samma-Araham" three times.

11. Move the crystal ball upwards a distance equal to two finger breadths, to a
point called the very "center of the body". We will not move the crystal ball
any where else. Allow it to remain here in calm and peace. Constantly observe
the clarity, purity and brightness of the crystal ball. Always make the crystal
ball as bright as you can and as clear as you can. Listen to the sound of
"Samma-Araham" over and over again, as if the sound is coming from deep in the
center of the crystal ball. The crystal ball will become brighter and brighter,
clearer and clearer until it is as if you see it with your own eyes. At this
stage you will soon find the crystal ball sparkling and shining like a diamond.
This stage is called "Pathama magga" (the Initial Path). At this stage, the
mind is firmly established on the shining crystal ball, which in turn is firmly
seated at the center of the body. You will touch upon happiness. After
continuously paying attention at the center of the crystal ball, it will give
way into a succession of increasingly pure bodily sheaths, until it reaches the
Ultimate One, called "Dhammakaya"; the highest level of supreme happiness
forever and ever.

Daily Meditation
Meditation in one respect is like many other activities; sports, crafts and
skills of all kinds. For all these things, you will never master a skill by
talking about it or reading about it. For any skill, you gain the expertise by
actually doing it!
Meditation will only be of limited benefit to you if you practice it
on-and-off. The key to success in meditation is the commitment to meditate once
or twice every day. Like embarking on a new career with a new employer: if you
turn up for work only when you feel like it, you are unlikely to go very far in
your career!
Everybody has the same difficulty in the first few months of practicing
meditation. Therefore those who are interested to progress in meditation should
follow the formula, which has been found successful by meditators who are still
progressing in the meditation practice after many years of experience:
You should meditate at least twice a day, picking times when you know you will
be free each day. In the morning is a very good time; just after waking-up. You
should do a little exercise to refresh your body, and then sit down to meditate
for 30-60 minutes. You will find that this gives you a perfect and refreshing
start to your day. Again, in the evening, just before going to bed, is another
key time for meditation. If you meditate just before going to bed, it will
relax your mind and allow you to make the most efficient use of your time of
sleep.
Set start-times for these two periods of meditation and stick to them. When it
is time to meditate, just stop what you are doing, find a quiet place to sit,
close your eyes and meditate. Don't make a time limit for it. Be happy when you
meditate and just let the time go. If you are happy meditating for
half-and-hour, then just practice for half-and-hour. If you are only happy for
20 minutes, then just be content with 20 minutes of meditation. The most
important thing is to fix the habit of meditation in your daily life and
meditate in that period of time every day.

Summary of the Benefits of Meditation
1. Personal Benefits for the Meditator

The mind: the mind feel at ease, calm and peaceful. Memory will also improve.
Personality: self-confidence will be improved. The true nature of calm will be
apparent. Anger will diminish, leaving only the feeling of kindness towards
others.
Daily life: will be increased in quality in the new-found absence of stress.
The results of work or study will be much more successful. The meditator can
enjoy health of both body and mind.
Ethics & Decision-Making: a right understanding of that which is good and that
which is bad, will be clearly seen for any given situation. Important decisions
will cause less worry because the meditator understands the outcome of his
actions. The meditator can refrain from harmful actions and decisions, instead
being content and confident about choices he makes.

2. Benefits for the Meditator's Family

Peace and Success: Family life will be more peaceful, through the increased
ability of each member to maintain self-discipline and respect towards each
other. Parents will be better able to lead the family success fully.
Problem-Solving: Family members will be more successful in worldly ways:
learning to honor their duties. Whenever problems arise, everyone can calmly
co-operate to towards solving them.

3. National Benefits

Peaceful Society: Most grave social problems originate from mind degeneration.
If everybody learns to meditate and live peacefully, "endemic" problems like
crime and drug abuse will be diminished.
National benefits of self-discipline: The ability of individuals to be
self-disciplined is improved simply through keeping to the routine of
meditation and following moral precepts. Honesty will improve the atmosphere of
trust and the life of the community will be of a better quality.
Progress towards a caring society: As a result of meditation, the peacefulness
of life can be more widely enjoyed and there will be a more widespread
willingness to participate in social work for the benefit of others.

4. Spiritual Benefits

Understanding Eternity: All people, with or without their own faith can deepen
the understanding of their own spirituality through meditation. Meditators of
all faiths, through the practice of meditation, can explore their own faith in
depth, particularly with reference to the understanding of eternity in their
chosen faith.
Inspiration: Inspiration in your own spiritual tradition is strengthened as the
meditator comes to realize the profound happiness that can be found through
meditation.
Moral Support: The meditator's own spiritual tradition will be maintained as
newcomers have a better under standing of moral conduct and self-discipline.


This guide was provided by the Phra Dhammakaya Temple. The HTML version was
published by Ryan Smith. Any comments or suggestions can be mailed to
kaldari@nashville.net.