SHORT PRACTICES
Calmly Abiding Meditation
Calm abiding, Shamatha meditation involves finding a stable posture, focusing on a single object like the breath (noticing sensations at nostrils or belly), and gently returning focus when the mind wanders, often using counting (e.g., counting breaths up to ten) to build steadiness, with the goal of cultivating deep concentration and mental pliancy. Key practices include preparatory cleansing breaths, settling into a balanced seat, focusing lightly on the breath, observing thoughts without judgment, and returning to the breath, training the mind to stay present.
Preparation & Posture
- Settle the Body: Find a stable, comfortable seat (cushion or chair) with a straight, relaxed spine, like a marionette,.
- Hands: Rest hands in your lap or on thighs (palms up or down), fingers relaxed.
- Head & Eyes: Gently tuck chin, relax jaw, let tongue rest on upper palate, eyes half-closed gazing softly downward.
- Cleansing Breaths: Take 3 deep cleansing breaths to release tension, then let breathing become natural.
Core Practice: Focusing on Breath
- Choose Your Object: Focus on the sensation of the breath entering and leaving your nostrils or the rise and fall of the belly.
- Breathe Naturally: Don’t force the breath; just observe it as it is.
- Gentle Focus: Keep your attention light, like a feather on a bubble, resting in the open space between breaths.
- Acknowledge Wandering: When thoughts, sounds, or feelings arise, notice them, then gently redirect your attention back to the breath.
Building Focus (Optional Technique)
- Counting: As you exhale, count “one,” inhale, then exhale and count “two,” up to ten, then return to one.
- Release Counting: Once steadier, drop the counting and focus solely on the breath sensation.
Key Reminders
- Goal is Presence: The aim isn’t to stop thoughts but to repeatedly return to the present moment.
- Patience & Consistency: Regular, even short, daily sessions build stability; working with a teacher or group helps.
- Mindful Awareness: This practice develops mental pliancy, making your mind more responsive and stable.
“LOVE is Everything”
Guided Meditations
Mindfulness Basics
Daily Routines