Brief Meditation Guide

Meditation begins with proper physical posture:

1. Sit cross-legged.
2. Gaze at a space the width of four fingers from the tip of the nose, angled downward.
3. Straighten the back.
4. Even the shoulders.
5. Tuck in the chin.
6. Slightly open the mouth to breath.
7. Place the tongue on the upper palate.
8. Rest hands on the knees or in meditation posture.

• The basic meditation method used is the breathing technique.
• Bring attention to your breath.
• Continually observe the outbreath and rest while breathing in.
• Your mind should be one-pointedly focused on the breath, yet do not control the style and the manner of breathing. Simply breathe normally and relax.

Go to article on tranquility.

Meditation Step Three: Journey On The Path Of Meditation

• When thoughts arise during meditation, just acknowledge them and return to your breathing. Do not chase after the thoughts nor stop them. Just simply return to the awareness of breathing again and again. This meditation is known as shamatha, "calm abiding" meditation. Different methods of shamatha with regard to the breathing and other techniques are taught by The Dzogchen Ponlop Rinpoche in the Nalandabodhi practice curriculum.

Go to curriculum.