Meditation begins with three basic steps: posture, basic technique, and further instructions.
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.
Read some of the most frequently asked questions about meditation practice . . .
Different methods of shamatha and other techniques are taught by Dzogchen Ponlop Rinpoche in the Nalandabodhi Path of Meditation.