Step by Step Instructions for Meditation Technique : หน้า 88/91

Step by Step Instructions for the Meditation Technique 1. The sitting posture, which has been found to be the most conducive for meditation, is the half-lotus position. Sit upright with your back and spine straight - 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 palms-up 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 that 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 the muscles of your face, then relax your face, neck, shoulders, arms, chest, trunk, and legs. Make sure there are no signs of tension on your forehead or across your shoulders. 3. Close your eyes and stop thinking about the things of the world. Feel as if you are sitting alone - around you is nothing and no-one. Create a feeling of happiness and spaciousness in your mind. Before starting, it is necessary to acquaint yourself with the various resting points or bases of the mind inside the body. The first base is at the rim of the nostril, on the right side for men and on the left side for women. The second base is at the bridge of the nose at the corner of the eye - on the right side for men and on the left side for women. The third base is at the centre of the head. The fourth is at the roof of the mouth. The fifth is at the centre of the throat above the Adam's apple. The sixth base is at a point in the centre of the body at the meeting point of an imaginary line between the navel through the back and the line between the two sides. The seventh base of the mind is two fingers’ breadths above the sixth base. This base is the most important point in the body. It is the very centre of the body and the point where the mind can come to a standstill. 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 - at the center of the body. Whatever experience arises in the mind, simply observe without attempting to interfere. In this way your mind will become gradually purer and inner experience will unfold.