MEDITATION

Meditation is the way to purify the mind from greed, hatred, and ignorance. There are two kinds of meditation: Concentration Meditation (samadhi) and Insight Meditation (vipasana).

Concentration Meditation (samadhi) is to aim at training one-pointedness mind or mind focusing. This way makes the mind become calm. Anger, worry, restlessness, lust, and doubt are temporarily suppressed.

Insight Meditation (vipasana) is the endeavor to achieve complete insight into the real nature of all phenomena. It is realization of understanding all things as they really are. Buddhists practice the meditation to realize that nothing is worth to cling to; let go, and see things as they are and rest with things as they are.

According to the Buddha, there are four postures of meditation: sitting, standing, walking and lying meditation:

Sitting Meditation

1. Sit crossed-legged.
   
2. Put your legs out in front of you then pull the right foot up onto the thigh and the left foot up onto the right thigh.
   Note: If you have never sat this way, you may need some time to train the body to sit in this way, but it is worth the effort.
   
3. Sit upright with the vertebrae and spine in proper alignment without any bends or curves.
   
4. Lay the hands on the top of each other in the lap.
   
5. Gaze at the tip of the nose so that the eyes will not get involved in other things until samadhi develops, then the eyes will close on their own.
   
6. Focus your mind on the breath.
   
7. Inhale and meditate "Bud".
   
8. Exhale and meditate "Dho".
   
9. Keep on inhaling and exhaling until your mind is calm and focus on one thing that is the breath-one pointed mind.
   Note: If your mind wanders, fix attention on the breath.

Standing Meditation

After sitting meditation for a while, you may feel tired. If this happens, do the following steps:

1. Stand up with both legs upright and feet close with the tips even.
2. Put your right arm on the top of your left arm.
   
3. Put your head upright and your eyes looking forward about six feet.
4. Inhale and meditate "Bud".
5. Exhale and meditate "Dho".
   Note: Be aware of your standing while you are breathing in and breathing out.

Walking Meditation

1. Clasp the hands in front of you.
2. Maintain a very slight tension that compels the mind to be attentive.
3. Walk at a normal pace from one end of the path to the other.
4. Know yourself all the way.
5. Stop and return.
   Notice: If the mind wanders, stand still and bring it back.
   If the mind still wanders, fix attention on the breath.

Lying Meditation

1. Lie with your right side touching the floor or bed.
2. Put your right arm under your head.
3. Put your left arm on your hip.
4. Close your eyes.
5. Inhale and meditate "Bud".
6. Exhale and meditate "Dho".
   Note: Be aware of your lying while you are breathing in and breathing out.