Jangama Dhyana: The Form and Idea of Meditation

The Form

1. Sit in a comfortable posture with the back straight. I like to have my back against something like a wall to support me. 

2. Set a timer for the duration of your meditation. I do an hour. I recommend beginners start at 5-10 minutes and work their way up to a half hour per day over a few months.

3. Close your eyes. Focus your attention and sight gently on the spot between your eyebrows. This gives you a place to rest your eyes and also a focal point to return to when your mind wanders and you forget that you are meditating.

4. Witness and watch. Do not analyze, do not repeat names or mantras, do not bother about what feelings or thoughts you are witnessing. Just watch.

5. Don’t get up until the timer has gone off.

The Idea

1. During meditation, do not try to force your mind into silence. The mind will settle on its own over time if you remain as the witness to your thoughts. Trying to silence the mind is itself a thought and will get in the way.

2. There is no such thing as a good or bad meditation. Judging the quality of your meditation or your progress will only get in the way as well. Meditation is not an act you perform but a process you go through.

3. Do not cling to feelings of bliss and do not reject feelings of suffering or intense emotion. Let it all come and be there and all will depart.

4. Like a new diet or workout regimen, it takes a few weeks if not months of regular practice before you may become aware of the changes this practice will cause in you. Or it may just take a week and you will notice a difference.

5. Practice every day, finding time in the morning or evening during your usual routine.

Namaste, sangha ▼