“Breath meditation is likely the most popular and straightforward meditation practice. It is also the basis of many other forms of meditation. Try these essential instructions.
Find a quiet and uplifted place where you can do your meditation practice. When starting out, see if you can allow 5 minutes for the practice.
1. Take your seat. Sit cross-legged on a meditation cushion or on a straight-backed chair with your feet flat on the floor, without leaning against the back of the chair.
2. Find your sitting posture. Place your hands palms-down on your thighs and sit in an upright posture with a straight back—relaxed yet dignified. With your eyes open, let your gaze rest comfortably as you look slightly downward about six feet in front of you.
3. Notice and follow your breath. Place your attention lightly on your out-breath, while remaining aware of your environment. Be with each breath as the air goes out through your mouth and nostrils and dissolves into the space around you.
At the end of each out-breath, simply rest until the next in-breath naturally begins. For a more focused meditation, you can follow both the out-breaths and in-breaths.
4. Note the thoughts and feelings that arise. Whenever you notice that a thought, feeling, or perception has taken your attention away from the breath, just say to yourself, “thinking,” and return to following the breath. No need to judge yourself when this happens; just gently note it and attend to your breath and posture.
5. End your session. After the allotted time, you can consider your meditation practice period over. But there’s no need to give up any sense of calm, mindfulness, or openness you’ve experienced. See if you can consciously allow these to remain present through the rest of your day.”
Lion’s Roar – Buddhist Wisdom For Our Time
“Meditation helps to discipline the lower mind and the ego so that you may attune consciously to the musings of your higher mind. It takes patience and discipline to stop the mind chatter that is the norm for those closed off from their higher consciousness. We encourage you to practice active and passive meditation.
A decree or affirmation is a prayer with power. It should be a concise, positive affirmation expressed with confidence, and the assurance that it will be manifested in the proper form at the appropriate time. If the affirmation is sent forth with loving intent for the greatest good, you are aligning your will with that of your Higher Self, and Universal Law will assure that your co-creator thoughts and aspirations will be combined with those by others of like mind. Thus, they will be increased in strength and power.
Silent meditation is listening for an answer from your Higher Self, your Guardian Angel or the Holy Spirit.”
Om (ohm)- Om is the sound or “vibration” of the universe. This sound is the most important of all; but in the context of chanting and mantras, it is meant to destroy attachments to ego and establish generosity.
Ma (mah)- Removes the attachment to jealousy and establishes ethics.
Pad (pahd)- Removes the attachment to prejudice and establishes perseverance.
Me (meh)- Removes the attachment to possessiveness and establishes concentration.
Hum (hum)- Removes the attachment to hatred and establishes wisdom.”
“To put an end to our samsaric (endless rebirth) suffering, we must do two things: One is to purify the negative actions we’ve done every day of our lives and in our infinite previous lives as well. We also have to change our minds and actions and abstain from creating further negativities.”
Lama Zopa Rinpoche, fpmt.org/teachers/zopa