Shamatha Or Single-Pointed Meditation

This is a shamata or single-pointed meditation. The object of focus is the breath. Areas such as motivation and posture are covered during the practice. The meditation begins and is completed with the gong. It can be done sitting on a chair or cushion.

Transcript

This is a shamatha,

A single pointed meditation.

Start by finding a comfortable posture,

Either seated on the floor or at the edge of a chair.

Keep your chin slightly ducted,

Your back straight,

And make sure your hips are over your knees.

We will start with the motivation.

This is the purpose or reason for the practice.

You can set any motivation that you feel is needed at this very moment.

And now,

Turn your attention to your breath in its natural form.

There is no need to manipulate your breathing.

You can breathe through your nose or your mouth,

And you can feel the breath on your diaphragm,

Chest,

Or nose,

Wherever it's comfortable and natural.

And now,

We will sit in silence and focus on the breath.

In and out,

Inhale and exhale.

If you notice that your mind has drifted away from focusing on the breath,

Gently bring it back with a nonjudgmental attitude.

At any point,

Feel free to adjust your posture.

It is important to be comfortable while meditating.

If you notice that your mind has wandered off,

Gently bring it back to your breath.

For a couple of more moments,

Just pay attention to your breath,

To the here and to the now.

As we bring this practice to a close,

You can set up and dedicate.

For example,

You can dedicate that may any virtues that you have gathered benefit all sentient beings,

Or set up any dedication of your choice.

When the gong rings,

You can gently rub your palms together and place them over your eyes.

As you open your eyes,

You can look to take this feeling,

Your present state of mind,

Into the rest of your day.