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Brief Meditation Guide

Meditation Step 1
Postures for Meditation
Meditation begins with proper physical posture:

  1. Sit cross-legged
  2. Gaze at a space the width of four fingers from the tip of the nose, angled downward
  3. Straighten the back
  4. Even the shoulders
  5. Tuck in the chin
  6. Slightly open the mouth to breath
  7. Place the tongue on the upper palate
    Rest hands on the knees or in meditation posture.

Go to long article on postures.

Meditation Step 2
Basic Meditation Technique
The basic meditation method used is the breathing technique. Bring attention to your breath. Continually observe the outbreath and rest while breathing in. Your mind should be one-pointedly focused on the breath, yet do not control the style and the manner of breathing. Simply breathe normally and relax. When thoughts arise, just acknowledge them and return to your breathing. Do not chase after the thoughts, nor stop them. Just simply come back to the awareness of breathing.
Go to article.

Meditation Step 3
Journey On The Path Of Meditation
This meditation is known as shamatha, calm abiding meditation. There are different methods of shamatha in regard to the breathing and other techniques. These methods are taught in detail by The Dzogchen Ponlop Rinpoche in the Nalandabodhi practice curriculum. Students should refer to the two practice handbooks: Shamatha, and Knowing Oneself. Go to curriculum.

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