Meditation for Beginners
Basic Meditation Technique Step #3Now, bring your mind to focus to the center of your body, in the middle of your abdomen, two finger widths above the navel level. For new practitioners, do not worry too much about the exact point of center of the body. Simply maintain your mind, softly and gently, in the middle of your abdomen.The way that you focus your mind at the center of the body is by comparing it to the lightness and gentleness of a bird’s feather floating down from the sky and touching the calm surface of the water.Imagine the soft touch of a bird’s feather when it touches the surface of the water. Focus your mind at the centre of the body with this feeling.
Maintain the feeling of relaxation in your body and mind continuously, keeping your mind focused at the center of the body (in the middle of your abdomen). After you have found the starting point to focus your mind, softly imagine a neutral object of choice so that the mind can have something to focus on and not wander. You could imagine a shining sun, of any size that you like, bright like the midday sun but clean and soothing as the moonlight on a full moon night. You can choose any object that you like as long as it makes you feel calm, pure, and content. Some people visualize candle flames, crystal balls, the moon, etc.
To imagine an object in the center of your body, you need to know the method. Slowly imagine the object with ease. Relax. Keep it simple. As simple as it would be to think of a football, a car, a house, or anything that is familiar. Do not force your mind to think of the object to a point that it makes you feel tense. No not use too much effort or stare at it, as staring will deter you from allowing better feelings from arising. Gently imagine the object, and relax. It does not matter if it is not clear. Be satisfied with however clear it is. And maintain your mind calmly, let it stop and be still. Think of that mental object continuously. Do not let your mind wander. If you do think of something else, you can maintain your stillness of mind and concentration by reciting a short, soothing phrase.
Recite the word phrase of choice in your mind softly, as if the soft sounds were coming from the center of the mental object in the middle of your abdomen. Recite the word phrase of choice continuously, while thinking of the bright mental object, gently and comfortably floating in your center. Focus your mind to be still at the center of the bright mental object within. Maintain your mind on the object and phrase in the center of your body continuously, softly, and comfortably until your mind is still.
Basic Meditation Technique Step #3
Now, bring your mind to focus to the center of your body, in the middle of your abdomen, two finger widths above the navel level.Dhamma Articles > Meditation Articles and Techniques > Meditation for Beginners
[ Dec 27th, 2010 ] - [ : 9 ]
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