The Samatha meditation technique has its roots in the Thai Buddhist practice of the calming of the mind and its ‘formations’. This meditation technique is based on mindfulness of the breath.
A Guide To Samatha Meditation
Samatha meditation, also known as calming meditation, brings a focus to our minds so we can see things clearly. This is an effective way of training the mind to develop inner strength, leading on to clarity and understanding.
There are 40 meditation techniques to practice Samatha meditation, and this is just one of them. This one is based on attention to the breath,
1. Sit in the perfect meditation posture we will mention below.
2. Relax your shoulders and keep the head evenly balanced and tuck your chin slightly inwards
3. Relax your face and close your eyes.
4. Focus your mind on the breath.
5. Bring attention to the small triangular area between your upper lip and the nostrils and feel every in-breath and out-breath
Whenever the mind wanders (and it will, especially at the beginning), gently bring it back to the awareness of the breath.
Perfect Posture for Samatha Meditation
Sit on the floor. Keep the back straight and push the lower back forward as if something is pulling you from the chest upwards. The top of the head should be towards the ceiling. Keep your neck straight. Try half lotus or the Burmese posture for sitting meditation for greater stability.
This is everything you need to know to start. Samatha meditation is perfect for those looking for a way to start with meditation and interested the benefits it can bring, whilst continuing with the challenges of everyday life.
If it’s hard for you to do this by yourself, check out a Guided Meditation on the Body, Space, and Awareness with Yongey Mingyur Rinpoche below. Some people find guided meditation easier.
