Basic Exercise of Meditation

There are two types of Meditation. Those are called Samatha  & Vipassana.
Lets we discuss about very basic Samatha meditation exercise.


Before start the training, take the sitting posture with the legs crossed. You might fell more comfortable if the legs are not interlocked but evenly placed on the ground, without pressing one against the other. If you find that sitting on the floor interferes with contemplation, then sit in a more comfortable way. Now proceed with each exercise in contemplation as described.
       
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Basic Exercise I 


Try to keep your mind (but not your eyes) on the abdomen. You will thereby come to know the movements of rising and falling in this region. If these movements are not clear to you in the
beginning , then place both hands on the abdomen to feel these rising and falling movements. After a short time the upward movement of inhalation and the downward movement of exhalation will
become clear. Then make a mental note, rising , for the upward movement, falling for the downward movement. Your mental note of each movement must be made while it occurs. From this
exercise you learn the actual manner of the upward and downward movements of the abdomen. You are not concerned with the form of the abdomen. What you actually perceive is the bodily
sensation of pressure caused by the heaving movement of the abdomen. So do not dwell on the form of the abdomen but proceed with the exercise. For the beginner it is a very effective method of developing the faculties of attention, concentration of mind, and insight in contemplation. As practice increases, the manner of the movement will be more clearer.


The ability to know each successive occurrence of the mental and physical processes at the each of the six sense organs is acquired only when insight contemplation if fully developed. Since you
are a beginner whose attentiveness and power of the concentration are still weak, you may find it difficult to keep the mind on successive rising movement and falling movement as it occurs. In
view of this difficulty, you may be inclined to think : "I just don't know how to keep my mind on each of these movements." Then simply remember that this is a learning process. The rising and
falling movements of the abdomen are always present, and therefore there is no need to look for them.


Actually it is easy for a beginner to keep his or her mind on these two simple movements. Continue with this exercise in full awareness of the abdomen's rising and falling movements. Never
verbally  repeat the words rising, falling, and do not think of rising and falling as words. Be aware only of the actual process of the rising and falling movement of the abdomen.  Avoid deep or
rapid breathing for the purpose of making the abdominal movements more distinct, because this procedure causes fatigue that interferes with the practice. Just be totally aware of the movements
of rising and falling as they occur in the course of normal breathing.