Meditation means unlocking your mind to achieve a clear state of awareness and a process where a person tries to relax his mind in order to achieve inner peace and recognition.
In Buddhism, performing meditation is known as Buddhist Meditation.
The Buddha provided a clear understanding of meditation. Meditation plays a vital role in eradicating all the discomforts in a person’s life, thereby improving the quality of life.
Steps To Perform Buddhist Meditation
Buddhist Meditation is divided into 2 practices: mindfulness and awareness. They have been further characterized as Shamatha, Vipassana, Zazen, Vipashyana.
However, we must emphasize the first two.
It is known to be one of the pillars of the Buddhist Meditation which involves tranquility and peace of mind. Now, for it to be step-by-step meditation, we cannot straight off jump to the Vipassana before practicing Shamatha.
So, we must start off by sitting in a Vairochana Posture. Indeed, in Buddhism, sitting in this posture brings stability.
Points of Shamatha
- Sitting with your legs crossed.
- Sitting with a back position comfortable for you but preferably with a straight back.
- Hands should be accumulated together and let them settle on your lap.
- Try to sit with your shoulders relaxed and your chest widened.
- Your mouth must be slightly open from the lower jaw allowing you to inhale and exhale through it only.
- When it comes to keeping your eyes open or not, it completely depends upon you.
Shamatha Is a Breathing Exercise
- The first step is to pay attention to your breathing, notice each breath that you inhale & exhale.
- Now when we try to focus upon something our mind diverts us to thoughts that we don’t want to be directed to, so whenever you feel like it, stop thinking & restart the process of breathing.
- Now Let’s divide the breathing into 3 categories, that is, inhaling, holding it for a few seconds & finally exhaling.
- It’s also a mantra driven practice where we recite certain mantras which have an influence on our mind according to their resonance,
So, while inhaling we are required to recite “OM”. Now, for holding our breath for a while, we must recite “Ah”, and as we exhale (slowly), we must recite the mantra “Hung”.
It literally means “Looking into the things as they really are”. It’s known to be one of those practices that had been taught by the Buddha himself. Steps to perform it are as follow:
- Try to find a place with minimal to no noise environment.
- Sit with your legs-crossed or grab a chair instead. Remember to have your back aligned perpendicularly to the ground (be comfortable).
- While breathing normally with your eyes shut, try to feel the process. It’s all about feeling the sensations going on.
- These sensations felt take us to journey which has a destination – Mindfulness.
The Buddhist Meditation wants us to perceive the things the way they have been and stop hanging on to them. Instead, make a sanctuary out of this feeling of letting go.