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MEDITATION

KhmerTalks: Meditation

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Page 1: KhmerTalks: Meditation

MEDITATION

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Introduction

In the world today, people are living understress and strain, painfulness as

result of craving, hunger, Over ambition, fear, anxiety, lack of safety, separation, population.

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There are two kinds of meditations1.Tranquil Meditation(samathakamathan)

Everyone is in pursuit of real happiness in life. A well-developed mind brings happiness

2. Insight meditation(vipassanakamathan). Insight meditation involves the

accumulation and development of the highest level of wisdom among all the worldly wisdom.

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General Benefits Gained from Tranquil Meditation Practice• Promoting physical and mental relaxation and

health, good for oneself and good for others• Overcome stress and strain in life• Developing a mind with complete freedom• Lowering blood pressure• Increasing self-confidence• Enhancing good personality• Improving memory• Increasing learning power• Improving job performance

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• Making effective use of time• Enhancing creativity• Contributing to giving up habits of drinking,

smoking and drug abuse• Lessening worries and anxieties• Enriching one’s life with subtle happiness and

tranquility• Acquiring initiative and creative wisdom highly beneficial to one’s life• Relieving physical and mental suffering and ridding

the mind and body of certain illnesses • Providing a wholesome and effective outlet for

coping with life’s problem and attaining a high level of invaluable tranquility and happiness

General Benefits Gained (conti)

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Mental Obstacles to Tranquil MeditationThere are 5 factors that bar begginer prectisioner 1. Craving for sensual pleasure

objects( kamachanda)2. Dissatisfaction and anger ( Byapada)3. Sleepiness( Thinamidha)4. Mental wandering and worrying(uddhacca

kukkucca)5. Scepticism ( vicikiccha)

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1. Craving for sensual pleasure objects( kamachanda)

People tend to look for and become attached to sensually pleasurable objects:

good looks, sweet voice,a pleasant odor, a delicious taste, comforts through bodily contact or delightful events

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New practitioners of meditation, their minds are not yet steady so they cannot concentrate on the meditation object; no matter how hard they try. As result, they

- become frustrated, - dissatisfied - or angry.

2. Dissatisfaction or Anger

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3. SleepinessDuring meditation practice, some meditators often experience sleepness which is detrimental to effective concentration

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4. Mental Wandering and Worrying A number of

beginners who are faced with mental obstacle are often unable to focus on the meditation object

The mental wandering and worrying bring about anxiety, distress, or uneasiness

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5. ScepticismSome beginners may face the mental obstacle that caused by unreasonable doubt about meditation a. What benefits gained from meditation?b. Whether or not meditation will bring about the highest level of subtle happiness?c. One may even feel he has been misled after his/her practice fails to produce any desired result after a long period of time.

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1. Metta–loving-kindness Meditation

we are bound to experience something unpleasant or undesirable which can give rise for our anger, fear, annoyance or frustration.

PROCEDURES AND APPLICATION

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Procedures and steps1. Mention verbally or mentally these word

sappe satta avera hontu.2. Repeat verbally or silently the word Metta

Metta Metta

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Procedure and stepsa.anapan( breathing) meditation

should be practiced in an disturbed and reasonably comfortable surrounding.

b.Good grooming and comfortable dress are recommended.

c. It is advisable to sit up straight with eyes closed in order to improve concentration.

d. To ensure effectiveness, one is required to commit one’s mind to practicing Breathing Meditation as well as to leave behind all worries and problems to the greatest extent possible.

2. Anaba(Breathing Meditation)

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e. During the meditation practice , concentrate on the touching of inhaled and exhaled air on the area between the nose tip and upper lip but do not follow the inhaled and exhaled air in and out of the body; otherwise, you will be unnecessarily tired and concentration will be adversely affect.

f. When concentrating effectively, you will attain tranquility of mind with high degree of subtle contentment and happy feeling s a never before experienced.

g. If effective concentration can not be maintained due to mental wandering, do not be discouraged.

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Counting procedure

Forward counting11212312341234512345612345671234567812345678912345678910

Backward counting12345678910123456789123456781234567123456123451234123121

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Odata Kasina( White Object Meditation

White object meditation is the way to develop the concentration to the highest level of subtle happiness and contentment in life.

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1.Cut a circle with a diameter of 12 inches out of a piece of white paper or cloth.

2. Paste this white circle in the center of piece of black

3. This white circle should be placed at eye level when viewed from a sitting position at a distance of 1 meter.

4. Before the practice, make sure that white object is at level of your.

5. It is advisable to practice in a quiet place.

6. Good grooming and comfortable dress.

Preparation stage

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Practice stage1. Sit up strait and

contemplate the value of this(Odata Kasina) meditation in overcoming suffering and simultaneously enhancing the level of serenity and happiness

2. Focus the eyes on the white object(Odata Kasina) in ordinary manna

3. Do not become distracted by closely examining or analyzing the meditation object. Merely focus on the white object.

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Practice stage(cont)4.Mention the words “white,

white,white,……….5.Then alternatively open and

close the eyes. 6. To be more effective, this

kasina meditation should be practice daily for at least half an hour as an opportunity permit.

7. During Kasina Meditation, if face the obstacles such as the desire for pleasant objects, dissatisfaction, mental wandering, sleepiness, and scepticism, be aware of the detrimental effects of these obstacles on the meditation.

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CONCLUSIONIf the meditator practices in accordance with the above procedures and guideline, s/he will receive many benefits as mentioned above.