Buddhist meditation is the practice of being mindful in all you do, as you are doing it. You practice Buddhist meditation by sitting at least twice a day while staying mindful of your meditation object. Gradually increase the sitting time and carry your meditation over into the rest of your life.
Instructions
1. Find an object to use for your meditation object. The most common is the breath since it is always there. You can meditate on other objects, like a lit candle.
2. Sit in a chair or on the floor on a cushion. Buddhist meditation calls for the lotus position, which is cross-legged on a meditation cushion, left foot on right knee and right foot on left knee. If that position is too difficult just sit on the cushion or even use a regular chair.
3. Make sure your spine is erect. Your head should be upright. Your eyes can be closed or half closed. Hands should be folded in your lap with the right hand in the left hand so the thumbs come together and touch lightly.
4. Concentrate on your breath. Just breathe in, count 1, breathe out, count 1. Now breathe in again, count 2, and out again, count 2. Repeat 8 more times staying mindful of the breath. Start the counting over.
5. Notice that you are not counting your breath anymore. This is fine. Bring your attention back to your breath as soon as you notice that you stopped counting. Resume counting with the count of 1. Remain mindful of the breath for 15 minutes.
6. Set aside 15 minutes, twice a day to do regular meditation. Later, as you progress, spend more time meditating. Consider taking a Buddhist meditation course or going on a retreat. Enjoy your meditation.
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