Shamatha Meditation, Shamatha means "Tranquility".
Meditation:
Shamatha Meditation, Shamatha means "Tranquility".
Shamatha meditation is a simple meditation technique. Although it is
suitable for beginners, it is
a practise to which advanced practitioners will return again and again.
It is similar to basic
meditation techniques taught in many other religions and traditions.
Meditation should be done in a quiet place, away from distractions.
It is not necessary for there
to be total silence, but you should get away from telephones, televisions,
radios, and people
talking.
Sit comfortably, with your spine straight. (Good posture is very important
in meditation.) If you
can sit in Lotus Posture, that is best. If that is not possible, you
could sit on a cushion or on a
low bench. If you must use a chair, use a straight-backed kitchen chair,
not a soft easy chair.
Relax your body. Be sure to relax your facial muscles, and your shoulders
and arms, where
people hold much of their tension. Keep your back straight, your neck
tall, and your chin slightly
tucked in. Allow your shoulders to hang naturally. Your eyes should
be neither wide open nor
tightly closed. Just let your eyelids rest in a comfortable half-open
position.
Choose an object of meditation. This can be a physical object such as
a flower or a statue of the
Buddha, or you can use your breath.
If you are using a physical object as your object of meditation, do
not try to characterize it. Do
not think "it is pretty" or "it is ugly". Just look at it and observe
it as it is.
If you are using your breath your object of meditation, do not try to
control your breath. Just let it
happen on its own and observe it. Focus your awareness on either the
diaphram (solar plexus)
or the tip of your nose, and become aware of the sensation of your
diaphram rising and falling,
or of the air moving in and out. Start by counting your breaths. Each
in-and-out counts as one. If
you can count up to 21 breaths without your mind wandering, then you
do not need to count any
more; just continue to be aware of your breath. If your mind wanders,
start counting at 1 again.
Whether you are using a physical object or your breath, you want to
keep your mind on the
object as much as possible. When, inevitably, your mind wanders, gently
bring it back to the
object of meditation. Do not be judgemental or self-critical for letting
your mind wander. It is
not a contest to see who can keep their mind focussed the longest!
As you become more
experienced at meditating, you will find it easier to keep your mind
from wandering.
If you become aware of sounds or outside distractions, do not either
cling to them or reject them.
Just be aware of them, then go back to your object of meditation.
Continue meditating for as long as you comfortably can. Try to meditate
for 10-15 minutes at
first, then gradually increase the length of time. Remember that it
is not an endurance contest,
though. In our centre, we usually sit for two sessions of about 30
minutes each, with 10 minutes
of walking meditation between them.
At the end of any meditation, it is good to dedicate any merit that
you have gained by the practise
toward the enlightenment of all sentient beings.