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Buddhist Meditation Techniques

The meaning of meditation

Meditation is the only way to get rid of all sufferings and to gain
enlightenment. Our Shakyamuni Buddha, the enlightened one
discovered meditation about 2545 years ago. He taught to all the
virtues of purity, great compassion and wisdom for the welfare,
happiness, peace and eradication of sufferings (Nirvana) of all.
Meditation in Buddha’s language is called Bhavana meaning
mindfulness, cultivation of mind or development of mind. Meditation is
universal and everyone can practice it. Our Shakyamuni Buddha
divided meditation into two categories :

Samatha Bhavana (Concentration Meditation) aims at gaining

concentration or one-pointedness of mind
Vipassana Bhavana (Insight Meditation) aims at purification of mind
and gaining an insight into the real nature of all phenomena of
impermanence, suffering and non-self.

Basic code of a Meditation practitioner

A meditation practitioner is required to keep the following code of

morality to develop meditation. The five codes are as follows:

To abstain from killing living beings.

Love all living beings as one loves oneself.
To abstain from stealing; or not taking what is not given.
To abstain from committing adultery.
To be honest to one’s wife or husband.
To abstain from false, harsh speech.
To abstain from taking any kind of intoxicant (including smoking)

How one can practice Meditation

Meditation can be practiced anytime, anywhere. Meditation is to be

mindful of our actions of mind and body and to control and train our
mind and body; to get peace inside. Meditation is neither magic nor a
blind faith but it is very practical. Nobody can realize it without
practicing it himself. We can practice meditation in our actions such as
standing, walking, sitting, lying, eating, drinking, taking a bath,
dressing, bending, stretching, urinating, reading and writing, etc.

To intensify our mindfulness of bodily and mental actions, we should

always be mindful and careful of our actions. We should observe every
movement of bodily parts and thought of mind. We should know and
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be mindful when we are standing, walking, sitting or lying down, etc. If

our body and mind is very active, try to slow down all actions and try
to be mindful. It is advisable for beginners to approach a meditation
teacher to get instruction on Meditation before going to practice. Below
are some instructions on meditation.

Walking and standing Meditation

Find a path or place with about 10 metres of walking space.

Put both hands across your abdomen or behind your back
Relax your body in standing posture and be aware of your standing
position. Do not bend your neck and do not look more than 1 or 2
metres ahead.
Try to be mindful of your stance without thinking of anything for a
while.
Now move your right leg forward with mindfulness then move your left
leg forward and walk slowly with mindfulness to the end of your
meditation space, turn round and return.
Beware of the movement of your legs - how you lift them up and put
them down. You can note mentally the word “BUD ﾁ Ewhen lifting each
leg and “DHO ﾁ Ewhen putting it down.
Practice for an hour and then sit down.

Sitting Meditation

Find a quiet place without any disturbances

Bow down to the triple-Gem: the Buddha (the enlightened one),
Dharma (the truth) and Sangha (the monastic order) (Bow down to
Triple-Gem to show our respect and gratitude to the Buddha, Dharma
and Sangha for teaching us the truth and to be inspired to practice and
follow the truth)
Radiate loving kindness to yourself as well as to all beings saying,
“May I be well, happy, peaceful and free from all sufferings and may all
beings be well, happy, peaceful and free from all sufferings.ﾁ E
Sit cross-legged with the right leg placed over the left leg (Or you can
sit on the chair or platform keeping your legs straight)
Place right hand over left leg
Keep your back upright. Never slump forward or backwards.
Adjust your sitting posture - sitting posture should be comfortable and
relaxed.
Be aware of you sitting posture - how you are sitting now.
Close your eyes gently or keep them half open and look at something
Relax your whole body - from the top of the head to the toes.
Take a few deep breaths and breath out slowly
Breath in Relax and breath out relax. Try to feel your breathing without
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thinking of anything.
Now, breath in and out normally and bring your awareness to the
nostrils or anywhere from the nose to the abdomen where you can feel
the air you are breathing strongly.
Be aware of the air you breath, be mindful of it, and be focused on it
Do not force this mindfulness.
Just breath in and out normally with mindfulness and relax.
To strengthen our mindfulness, we can note the word ﾁ EBud-
dho ﾁ Ementally. Note “BUD ﾁ Ewhen breathing in and “DHO ﾁ Ewhen
breathing out. “Bud-dho ﾁ Emeans to be awakened or to be
enlightened.
Do not get stuck in your thoughts, imaginations or plans. Try to forget
your past and future. If thoughts arise in your mind just look at them
and let them go. Do not worry about them. Try to remove them from
your mind and feel yourself free from everything - your position,
responsibility and duties. Try to be mindful at the present feeling only.
Only “Right Now ﾁ E
Whatever happens during meditation try not to get stuck in your
thoughts - try to let them go. Remember the past is gone and the
future has not yet come. Try to be one with your breathing or present
moment.
Be always mindful of the present moment and keep doing it for a while.

After doing this for a while (about an hour), take a few deep breaths
and breath in and out slowly. Relax your mind and body.
Absorb loving-kindness and peace from the Great compassionate
Buddha; and accept the beauty of nature into your mind and relax.
Put both hands together in front of your chest and radiate loving-
kindness to yourself as well as to all beings saying “May I be well,
happy, peaceful and free from all sufferings and may all beings be well,
happy, peaceful and free from all sufferings.ﾁ E
Open your eyes and relax.
Bow down to the Triple-gem.

Lying down Meditation

Try to be mindful of your bodily action - how you are moving your body
to your bed.
Close your eyes
Radiate loving-kindness to yourself and to all beings
Relax your whole body and be mindful of your breathing
Feel yourself free from all thoughts, worries and fall into sleep
peacefully.
Be mindful of everything. Mindfulness brings a clean, clear and calm
mind
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The seven benefits of Meditation

A meditation practitioner get benefits from practice as follows:

Purification from all kinds of defilements.

Overcoming sorrow and worry.
Overcoming lamentation.
Cessation of all kinds of physical sufferings.
Cessation of all kinds of mental sufferings.
Attainment of enlightenment (Path and fruition)
Attainment of Nirvana - extinction of all suffering and defilements.

The five hindrances to Meditation

One cannot practice meditation, if one has following hindrances :

Sensual desire (Kamachanda)

Anger (Vyapada)
Sloth and torpor (Thina-middha)
Restlessness and remorse (Uddacca-kukkucca)
Doubts (Vicikicca)

How to overcome five hindrances

Sensual desire can be overcome

By mindfulness of the danger of sensual desire as well as the benefits

of a peaceful mind.
By reflection on the loathsomeness of the body.
By sense control.
By moderation in taking food
By association with the wise.
By profitable discussion of mindfulness and calmness of mind
Anger can be overcome

By mindfulness - think of the disadvantage of being angry

By reflection on the advantage of forgiveness
By thinking everything positively
By meditating on loving - kindness and compassion
By discussing unconditional loving-kindness
Sloth and torpor can be overcome

By being mindful of everything

By being moderate in taking food
By changing ones posture
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By contemplating on the light

By refreshing the body in the open air
By association with the wise
By discussing profitable matters.
Restlessness can be overcome

By being mindful
By contemplation of a peaceful state of mind
By always maintaining a cheerful and positive attitude of mind
By association with the wise
By discussing peace and calmness of mind
Doubt can be overcome

By being always mindful

By having knowledge and understanding of the four noble truths -
suffering, the cause of suffering, the cessation of suffering and the way
leading to the cessation of suffering
By doing good deeds
By discussing the natural law of the dependent origination
By association with good friends.

Factors supportive of Meditation Practice

A meditation practitioner should have the following supportive factors

to develop meditation properly :

Suitable abode (Abasa)- comfortable, clean and peaceful place; or

Suitable resort (Gocara) - a place with good surroundings and
neighbors.
Suitable speech (Bhasa) - Always speak the truth with loving-kindness
and avoid talk not supportive of peace and mindfulness of mind.
Suitable person (Puggala)- experienced teacher, friends and supporters
with loving-kindness.
Suitable food (Bhojana) - food that has good flavor but does not help
produce lustful desire; for example vegetarian food.
Suitable climate (Utu) - neither too hot nor too cold with a beautiful
natural environment.
Suitable posture (Iripatha) - practice comfortably with no tension or
over-exertion - standing, walking, sitting, sleeping postures.

Five mental powers that lead to proper meditation without

problems

Faith (Saddha) in the Triple-Gem as well as in good deeds through right

understanding.
Effort (Viriya) in meditation practice and good deeds constantly.
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Mindfulness (Sati) of everything, every action constantly.

Deep concentration (Samadhi) in practice.
Wisdom (Panna) to understand everything correctly in its true nature
(Impermanence, Non-self and Sufferings) without doubts.