Basics to meditation

For those of you new to our dharma talk/meditation meetings or new to meditation practice in general, here are some basic steps to follow:

• Find a nice and quiet place where you can spend some time without being bothered. Turn off things like cellphonees.
• Sit in a position that is both comfortable and stable - one that you can sit in for long periods of time without getting sore or having to change positions. A position that is comfortable for many people is sitting with their legs crossed in front of them.
• Try to empty your mind of thoughts of the past and future, and close your eyes. Its time to relax in the present moment.
• Pick a meditation object that is simple and relaxing. A meditation object that works for many people is the sensation of breath coming in and out.
• If you are using the breath as your object of meditation, many beginning meditators find it useful to count the breath to stay focused. Just count once for each inhalation or exhalation, up to ten, and then count back down to one and repeat.
• Keep meditating for as long as you like. Remember to start out small to not get frustrated, five or ten minutes until you feel comfortable sitting longer. Some like to set a timer to remind them to end their meditation, but if you're meditating with the UBA you need only listen for the bell.