Shamatha Sessions

Relaxation is the key element of successful shamatha practice.

Your shamatha journey starts with learning how to settle your body in its natural state.

First and foremost, find a comfortable posture in which you can remain still.

If you prefer to do this exercise sitting down, make sure that your spine is straight and your sternum uplifted.

There should be no pressure on your abdomen, as it needs to expand freely as you breathe in.

Be aware of the tightness in your body and try to breathe into those areas in order to release muscular tension.

Pay special attention to your jaw and eyes.

Top off this process by taking three deep, relaxing breaths.

Make sure to breathe through your nostrils, expanding the diaphragm, and breathing into your chest.

Releasing these deep breaths should be effortless with mindful attention to the sensations occurring throughout your body as you breathe out.

Then, return your breathing to its natural rhythm.

Allow your breathing to resume naturally without your control and interference.

At this point, you will notice how busy and agitated your mind actually is.

Countless thoughts and emotions course through our minds that can be severely distracting.

Counter this agitation with a patient, positive attitude.

Instead of forcing your mind to quiet down, simply relax and try to let go of the tense energy galloping through your mind and body.

Exhalations are the perfect natural moments for letting go. Use them to your advantage.

With each exhalation, you should feel your body loosening and softening.

Let your awareness go back to the tactile sensations related to your breath.

Allow yourself to exist within an awareness that is silent, clear, and bright.

In ancient India, beginning meditation training lasted no more than twenty-four minutes.

Try to make your practice sessions last no more than that.