How to Meditate

Meditation begins with three basic steps: posture, basic technique, and further instructions.

Step One: Postures For Meditation

Meditation begins with proper physical posture:

1.    Sit cross-legged.
2.    Keep the eyes open but direct them downward at a spot roughly three to six feet in front of you. Relax the gaze.
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 the hands lightly on the thighs.

Step Two: Basic Breathing Technique

The basic meditation method used is the breathing technique.

•    Bring attention to your breath.
•    Continually observe the out breath and rest while breathing in.
•    Your mind should be one-pointedly focused on the breath, but you should not control the style and the manner of
breathing. Simply breathe normally and relax.

Step Three: Further Instructions

When thoughts arise during meditation, just acknowledge them and return to your breathing. Do not chase after the thoughts or try to stop them. 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 path.