Meditation Technique: The Seven Bases of the Mind : หน้า 147/164

Suzanne Jeffrey Step-By-Step introductions for the meditation technique: The Seven Bases of the Mind. 1. The sitting posture, which has been found to be the most conducive for meditation, is the half-lotus position. [Note: If this is not possible, then sit comfortably on a chair.] Sit upright with your back and spine straight, and if sitting on the floor, then your legs should be cross-legged with your right leg over the left one. You can sit on a cushion or pillow to make your position more comfortable. Nothing should impede your breathing or circulation. Your hands should rest with the palms ups, on your lap, and the tip of your right index finger should touch your left thumb. Feel as if you are one with the ground on which you sit: Feel as if you could sit happily for as long as you like. 2. Softly close your eyes as if you were falling asleep. Relax every part of your body, beginning with the muscles of your face, then move on to relax your neck, shoulders, arms, chest, body, and legs until you reach your toes. Be sure to check that there are no signs of tension on your forehead or across your shoulders. 3. (This step may take a little practice because for some people it does not feel natural. But remember that we are building an environment around us that is going to help us have meditation sessions that are extremely productive. So give it a try!) Close your eyes and stop thinking about the things of the world. Feel as if you are sitting alone – around you there is nothing and no one. Create a feeling of happiness and spaciousness in your mind. Very slowly, imagine a ball of light going from the first base of the mind to the seventh. Breathe in, imagining the ball of light at the first base, breathe out. Do this three times. Then move on to the second base, repeating the breaths for three times. Breathe in and out for three times at each base until you have reached the seventh base where you will stay during the meditation session. 4. Feel that your body is empty space, without organs, muscles or tissues. Gently and contentedly rest your attention at a point near to the seventh base of the mind and at the center of the body. Whatever experience arises, simply observe without attempting to interfere or react. In this way, your mind will become gradually purer and an inner experience will unfold. 5. If you find that you cannot dissuade the mind from wandering, then perhaps you could try using an inner object as a focus for attention. Therefore, if you would like, gently imagine that a bright, clear, crystal ball, [NOTE: or a star, bubble, cross,