Deep inside our consciousness is an oasis of peace. If you can learn to go to this center, peace will be your companion.
Meditation is the practice to calm one's mind. If the mind is still, one will see a bright sphere within, universal, the same for everyone.
Purify the mind thru meditation leads to greater happiness, kindness and love for all beings, selflessness & sacrifice for the common good.
Start by adjusting your sitting position. If you sit on the floor, sit cross-legged, right leg over the left leg, right hand over the left hand, palms up, your right index finger gently touching your left thumb. Place both hands on your lap comfortably, your head and back erect. If you feel uncomfortable in this position, you may sit on a chair or sofa. Adjust your position until you feel completely comfortable, so that the blood will circulate freely, and you breathe naturally. Gently close your eyes, comfortably, as if you were going to sleep. Do not squeeze your eyelids. Do not force them shut. Close them gently rather than tightly. Sit with a smile on your face. Next, take a deep breath. Inhale and exhale a few times. Breathe in deeply until you feel the air passing through your lungs and reaching the middle of your abdomen, and slowly breathe out, through your nostrils. When you breathe in, imagine that each cell in your body is fully taking in the feeling of happiness and joyfulness, and when you breathe out, breathe out all your worries and negative feelings. Take a moment to let go of all responsibilities that relate to work, loved ones, family, studies, or anything else. Let everything go. Let your mind be joyful, relaxed and free from all worry. Then breathe normally. Relax every muscle in your body. Start to relax from the top of your head, down to your forehead. Relax the muscles in your face, your eyelids, your neck, and the muscles in your shoulders, your arms, down to the tips of your fingers. Relax the muscles of your back, your chest, your legs, down to the tips of your toes. Let every part of your body relax. Don’t let any part of your body contract, tighten or become tense. To imagine this object, you need to know the method. Slowly imagine the object, with ease. Relax. Keep it as simple as thinking of a football, a tennis ball, a ping pong ball, or anything that is familiar. Do not force your mind to think of the object to the point that it makes you feel tense. Do not use too much effort. Or else, you will stare at it; that is the wrong method. Gently imagine the object, and relax. It does not matter if it is not clear. Be satisfied with it however clear it is. And maintain your mind calmly, let it stop and be still. Think of that diamond continuously, which is as round as a clear, pure, crystal ball. Do not let your mind wander. If you do think of something else, maintain your mind by reciting the mantra. Recite the mantra in your mind softly, as if the soft sound were coming from the center of the clear crystal ball, in the middle of your abdomen. Recite the mantra, “Samma Arahang, Samma Arahang, Samma Arahang”, which means: ‘purifying the mind’— to help free you from the suffering of life, or you can use any words, such as “clear and bright”. Recite the mantra continuously, while at the same time thinking of the bright crystal ball, gently and comfortably. Focus your mind and be still at the center of pure brightness. Maintain your mind by imagining a bright object, and at the same time recite the mantra continuously, softly, comfortably, until your mind is still. Once your mind is completely still, it will drop the words, “Samma Arahang” or “clear and bright” by itself, as if you are forgetting to recite this mantra, or feel that you don’t want to recite the mantra anymore; or just want to be still, and the mind is not wandering or thinking about anything, and there is only the picture of bright crystal ball appearing clearly at the center of the body. If you feel like this, you do not have to go back to reciting the mantra again. Let your awareness maintain the vision of a bright crystal ball, gently and comfortably. This is all you need to do from this point onward, with a still mind, softly, gently, constantly, continuously — you don’t have to do anything more than this. If you have any experience from within, which is different from your meditation object, do not be excited. Let your mind remain neutral, as if you had a lot of previous experience in life; observe the experiences that occur with calm mind, relax. Do not question, how this is happening. Just observe, only observing, otherwise your mind will move away from the center of the body, and your inner experience will disappear. Observe it with a calm mind, be neutral, soon your mind will be completely focused, pure, still, feeling nothingness. This moment is very important, so do not neglect it. Pay attention; because the experience from within will progress. You need to do nothing more than remaining in this state. Your role at this time is to be an observer. Just keep observing. Eventually, your mind will be refined, and completely absorbed at the center of the body, and the mind will lead within, entering into clarity, purity, brightness, true happiness and true inner knowledge — which is the wisdom from within that which is in you, that is universal, the same for everyone in this world.
Luang Por Dhammajayo
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