|Step 1.||Practice in One Pointed Mindfulness on Breathing: |
a) Take deep breath twice to start concentrate on only your breathing.
b) Close your eyes and let your breathing go by itself.
c) Watch closely the "rhythm" and "depth" of your breathing, which alternate automatically.
d) Ignore any thoughts occurred, by trying to watch breathing until it draws your complete attention to itself as "one pointed mindfulness"
|Step 2.||Practice Contemplation of the body |
a) While watching your breathing, gradually divide your attention to your body. You will find discomfort in several places.
b) Pay all attention on body adjustment. Gradually shift the position of hands, arms, legs and torso; until you are most comfortable.
c) Turn your attention back to breathing, which becomes deeper and makes you feel better than ever.
|Step 3.||Practice in Contemplation of the Feelings |
a) While watching breathing, turn your attention to the feelings at parts of the body, beginning with the right palm. You will find that if you concentrate one pointed at your hand, the feelings of your hand will disappear. Then move your concentration to your right arm, right shoulder, left shoulder, left arm and left hand, respectively.
b) If you can watch your breathing while concentrate on your whole body, you will feel as if most of your disappear or weightless and floating in space. At time stage, you will be rewarded with feelings of total relaxation and peaceful contentment.
c) Make sure to turn your attention back to breathing to retain your full consciousness. Such state of relaxation and contentment can easily makes you fall asleep or enter a trance which are not the purpose of this practice.
|Step 4.||Practice in contemplation of Mind |
a) While watching your breathing, turn your attention to the darkness inside your closed eyes, which looks like dark blank screen of the turned-off television set.
b) While instructor provides selected Buddhist chant, you concentrate on breathing and look for picture or color or light in your closed eyes.
c) If you can see a circle of light in your closed eyes; it is an indication that you get "Jhana" or the counterpart sign of your own mind.
The above four-step practice is part of Lord Buddha's Four Basis of Mindfulness, which helps a person of any religion purity his or her own mind so that to improve physical can mental health, and to lessen stress from everyday life. If practiced regularly, meditator will develop better understanding of life and ability to reduce ill emotions such as depression, doubt, confusion and etc. To learn more about Meditation Practice, everyone is welcome to a discussion with Colonel Sanchai Buntrigswat and his colleagues at Lakewood Hills, 178 Moo 7, T. Kea-Lek, A. Mae Taeng, Chiangmai 50150. Tel. 244635, 243755.
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