Instructions

The ideal way to learn to meditate is with a qualified instructor, who can guide you according to your characteristics and conditions. However, if you want to try it, here are basic instructions on how to meditate.

The posture

Cross your legs in the lotus position, or if you can’t, in the semi-lotus position. For lotus, first cross your left leg, then place your right leg on top. In semi-lotus, your left leg is on top. You can also sit in a comfortable posture, simply crossing your legs (without overlapping), or sit in a chair. (The position of the legs does not change; the right leg is always on top in the lotus position).

Place your hands in your lap, facing up. The right hand is placed on top and the thumbs touch.

The body

• Fold your tongue up to gently touch the gums, just before the incisors.
• Keep your eyes closed or half-open only a third.
• Sit with your back straight.
• Breathe naturally through your nose.
• During meditation, do not move. It is natural and expected to feel some discomfort from having your legs crossed. Bear with patience as long as possible. Use a timer so that every day you sit for two minutes longer than the day before. Pain will increase your power of concentration and also trigger a healing process in your body.

The mind

• In silence you can recite the name of the Buddha Bodhisattva, or your personal source of spiritual strength. In Alternative you can simply follow the air going in and out of the nostrils,
• Focus your attention on the navel. When a thought appears, do nothing!
  If you are reciting, then forget your breathing. Chan is simplification.
  -Alternatively, you can use your breath as an object of meditation. In this case, instead of reciting, simply focus your attention on your navel and observe your natural breathing without adjusting it.

Extras

• Wear comfortable clothes.
• Sit facing a wall to reduce visual distractions.
• Avoid drafts.
• If necessary, keep your legs warm by covering them with a blanket or towel.
• If your head feels cold, do not wear a hat. Hold until the head heats up naturally.
• If it’s cold, don’t cover your torso with a blanket, wear more layers of clothing first. However, it is preferable that it remains relatively cool.
• Most importantly: meditate consistently every day. The ideal is to meditate for an hour, but 15 minutes a day will be very beneficial.