Meditation Instructions

Meditation for Everyone

Meditation Instructions

March 2009 Version

• Entering the Meditation Room: Leave distracting thoughts outside

  1. Become aware of yourself sitting in the meditation room

  2. Become aware of your body

• Motivation: Benefit oneself and others

  1. Develop a wish to create inner peace, mental peace or happiness in yourself

  2. Develop a wish to benefit others and create a peaceful world with a peaceful mind

  3. Develop a wish to carry this inner peace or peaceful mind throughout the week

• Posture: A straight back is most important

  1. Back: Straight, but not tight or rigid

  2. Legs: Lotus or Half-Lotus position

  3. Hands: Meditation mudra, right hand resting in the palm of the left, thumbs touching

  4. Eyes: Gently closed, or half-closed for more light when drowsy

  5. Tongue: Touching the palate, against the top front teeth

  6. Head: Chin tucked slightly in

  7. Mouth: Gently closed with a half-smile

• Body Scan: Relax each area of the body in sequence, imagine warmth and comfort

1. 1. Face

   2. Neck & Shoulders

   3. Chest & Stomach

   4. Biceps, Forearms, Hands, & Fingers

   5. Thighs, Calves, Feet, & Toes

• Preliminary Breathing Focus on the breath entering and leaving your nostrils

  1. Bring your attention to the breath entering and leaving your nostrils

  2. Focus on the cooling sensation of each inhalation and warming sensation or pressure of each exhalation single-pointedly

  3. Try not to follow distracting thoughts; when they arise gently bring your attention to your nostrils

  4. To keep focus, count your breaths with each inhalation and exhalation counting as one; see if you can count to 7 in this way without distraction

• Black and White Breathing Visualize inhaling clear, peaceful light and exhaling dark smoke

  1. As you inhale, imagine any stress, problems, worries, anger or mental discomfort gather in the aspect of thick, dark smoke in your lungs

  2. As you exhale, imagine exhaling all of this dark smoke deep into space where it completely disappears, leaving your body and mind

  3. Having visualized in this way for some time, move on to the clear light visualization when you wish

  4. Imagine that as you inhale, a very clear, peaceful light enters your body and mind, gathering at your heart chakra in the center of your chest

  5. Imagine inhaling clear light and exhaling dark smoke in this way for some time

  6. When you wish, visualize inhaling and exhaling clear light

• Hollow Body Imagine the inside of your body melts into light

  1. Imagine this clear light gathered at your heart slowly begins to pervade your whole body and mind

  2. Imagine that the inside of your body melts completely into light, with only a thin outline or shell remaining

• Giving Share your inner peace with others

  1. Generate a loving mind by thinking of a person or group of people you would like to share your inner peace with or who need cheering up, comfort or compassion

  2. Imagine that the outline of your body disappears and that you radiate clear light, the nature of inner peace to this person or group of people

  3. Focus on a feeling of love for this person or people and enjoy a joyful mind

• Arising from Meditation

  1. Gently relax your concentration and arise from meditation

  2. Try to carry any inner peace you have cultivated in meditation with you throughout the week and create a peaceful world