Meditation Quick Look

Step One: A Comfortable Posture For Meditation

1.    Sit cross-legged on a cushion. If you are sitting in a chair, place your feet flat on the floor.
2.    Keep your eyes open but direct them downward at a spot roughly three to six feet in front of you. Relax your gaze.
3.    Straighten your back.
4.    Straighten your shoulders.
5.    Tuck your chin in slightly.
6.    Open your mouth slightly.
7.    Place your tongue on the upper palate.
8.    Rest your hands lightly on your thighs.

Step Two: Basic Breathing Technique

•    Bring attention to your breath.
•    Keep watching the out-breath and rest while breathing in.
•    Your mind should be one-pointedly focused on the breath, but don’t try to control your breathing. Just breathe normally and relax.

Step Three: Further Instructions

When thoughts come up during meditation, just notice 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.

To learn more about meditation, check out meditation classes at any Nalandabodhi center.





The practice of meditation is basically a process of getting to know yourself by becoming familiar with your mind. The Buddhist view of the mind is that it’s always awake. Its nature is awareness and compassion.

Whatever meditation practices we may do, they are all intended to increase our mindfulness and awareness, strengthen our sense of inner peace, and improve our ability to deal with our emotions as well.

— Dzogchen Ponlop Rinpoche

Meditate Now