Try a short meditation


Remember that new year’s resolution!? Here are two meditations you can practice at home. All you need is a comfortable chair or cushion and five to ten minutes’ free time.

Enjoy!

Meditation 1 – Finding a still point

Finding a still point in meditation – where busy mental activity subsides for a few moments – helps you to relieve stress and keep a clear head throughout the day.

  1. Sit comfortably with your back straight but relaxed.
  2. Close your eyes and become aware of your breath.
  3. Breathing normally, try to follow the inhalation and exhalation with your mind. Follow your breath, not your thoughts.
  4. Every time your mind is distracted by a thought, bring it back to the breath.
  5. Gradually you will feel the stress in your body and mind melt away and experience a deep, inner stillness and peace.
  6. Stay with this stillness for a while, giving yourself permission to enjoy it.
  7. Before you rise, mentally dedicate the merit from your meditation to the happiness of all.
  8. Throughout the day, try to remember the still point you reached in meditation and return to it as often as you can.

You can find our more about this meditation here.

Meditation 2 – Clearing the inner energies

Most of our problems come from our negative states of mind, which depend upon negative energy inside us. This meditation helps to eliminate negative energy and build up positive energy.

  1. Sit comfortably with your back straight but relaxed.
  2. Close your eyes and become aware of your breath.
  3. Breathing normally, try to follow the inhalation and exhalation.
  4. Follow your breath, not your thoughts. Every time your mind is distracted by a thought, bring it back to the breath.
  5. As you breathe out, imagine you exhale all your negative energy in the form of thick smoke, which completely disappears into space.
  6. As you breathe in, imagine you inhale blissful, positive energy in the form of clear light, which fills your entire body and mind.
  7. Continue in this way for a few minutes, then conclude by focusing on the clean, blissful feeling pervading your body and mind.
  8. Before you rise, mentally dedicate the good karma from your meditation to the happiness of all.
  9. Throughout the day, try to keep this clean, blissful feeling inside and make it the starting point for all your thoughts, words, and actions.

You can find out more about this meditation in Joyful Path of Good Fortune, pages 51-2.

If any of your family or friends have expressed interest in learning to meditate, please feel free to pass on this article, and/or this related article.

Comments

  1. ianca says:

    Hi KL,

    I’ve been thinking about you a bit and just wanted to drop a line to say hi. I enjoy reading your blog and forward it to people occasionally. I really enjoyed reading your posts about Sue and your conversations about the Pure Land and how it’s not something we’re just hoping to achieve when we die, but something we should strive for while we’re living.

    Anyhow, hope you are well (like i don’t know this already) and if you’re ever on our side of the state please feel free to stop by.

    Much Love,
    ianca

  2. Great short meditation with short instructions, perfect for getting started shortly!

Trackbacks

  1. […] Luna Kadampa’s ‘short meditations‘ is a great resource […]

  2. […] Ref: ‘The Miracle of Mindfulness’ Thich Nhat Hanh Meditation: simple easy instructions for getting started and Short Meditation […]

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