Basic Meditation Practice

The simplest way to get started with meditation is through the practice of anapanasati or 'mindfulness of breathing'. Focussing the attention on the breath is a good way of developing both calm and concentration. Both of these faculties need to be developed to some degree in order to progress to vipassana or 'insight' meditation which is the practice that the Buddha recommended in order to attain Nibbana. The first step to take is to sit comfortably in either a full lotus, half lotus or cross-legged position. If it is difficult to sit in any of these positions then it is equally acceptable to either kneel using a cushion or stool to support the buttocks or simply to sit in a chair. The important point, whichever posture is chosen, is that the spine should be straight and you should be as comfortable and relaxed as possible. Take some moments to settle into the posture and bring your attention to the body, noting any sensations that are present but not trying to change them in any way. When you feel relaxed, move your attention to your breathing and observe the in-breath and out-breath attentively but without trying to make the breathing do anything in particular. This is not an exercise in controlling the breath in any way. Follow the sensation of breathing as the air enters and leaves the body, trying to keep your attention with the breathing the whole time. You will find that the attention wanders away to thoughts of almost anything - reviewing the day, making plans for next day, what you need at the shops etc etc. When you become aware that your attention has wandered, simply bring the attention back to the breath again. It is useful to count the breaths as an aid to concentration. There are many methods for this but one of the simplest is simply to count one on the first out-breath, two on the second and so on up to ten. When you reach ten go back to one again. If the mind wanders before you get to ten then just start back at one again. The inclination of the mind to wander is entirely natural and is one of the lessons to be learned from this practice. The best approach is one of gentle persistence. Just keep bringing the mind back to the breath over and over again. Eventually, your ability to stay with the breath will improve and you will find yourself really enjoying this meditation. An inspiring description of the way to approach this meditation can be found in Jack Kornfield's book, "A Path With Heart" (Chapter 5, 'Training the Puppy: Mindfulness of Breathing', Page 65). This book, written by one of Ajahn Chah's students, is one of the best guides to Buddhist practice available and is published by Rider Books in the UK.