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  1. The general sitting posture for meditation is the half-lotus position, which is cross-legged with your right leg over the left one, however you are free to meditate in any position you feel most comfortable with. You can sit on a cushion or pillow to make your position more comfortable.

  2. You should sit upright with your back straight. Your hands should rest palms-up on your lap, with the tip of your right index finger touching your left thumb.

  3. Gently close your eyes as if you are about to fall asleep. Relax every part of your body.

  4. Let go of any thoughts or worries. Feel as if you were sitting alone; around you is nothing and no one. Create a feeling of happiness and spaciousness.

  5. Feel that your body is an empty space. Gently rest your attention at the point of the seventh base of the mind at the center of your abdomen. Whatever experience arises in the mind, simply observe without attempting to interfere. If you are not sure about the location of the center of the body, anywhere in the area of your abdomen will do.

  6. If you need help keeping your attention at the center, gently imagine a bright crystal sphere to focus your attention.

  7. If you find that your mind still wanders from the crystal ball, you can bring the mind back to a standstill by repeating the mantra, “Samma-arahang” silently, as if the sound of the mantra is coming from the center of the crystal ball. Repeat the mantra over and over.

  8. Don’t entertain thoughts in your mind. Let your thoughts fade and simply allow the mind to come to a standstill.


Guided Meditation videos are also available HERE.


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