Meditation

Meditation for Beginners

How I Proceeded

By Ms. Margitta Dietermann (Switzerland)

With the help of the Teaching Monks, I learned how to guide my mind through the seven key point of the body and how to still my mind at the seventh base – two finger – breadths above the navel level – in my very centre. I use the mantra ‘Samma Arahang’ (which means ‘purify the mind’) repeating silently three times at each key point, until resting my mind at the seventh base. By doing so, I have the the feeling of efficiently closing the door to my outer sensual perception and to open up the door to my world of peace within. In case of a wondering mind, this mantra brings me back to settle my mind again and again in my centre. I use it often during my daily work as well, in order to ‘reset’ the activity of my mind. I am able to experience instantaneous happiness only by remembering it.

Sometimes, I notice in the beginning of my meditation session that my mind is willing to settle down.

I use it often during my daily work as well, in order to ‘reset’ the activity of my mind. I am able to experience instantaneous happiness only by remembering it. Sometimes, I notice in the beginning of my meditation session that my mind is willing to settle down. If this happens, I let it go straight to the seventh base, without travelling through all key points of my body. I always keep reciting the silent mantra ‘Samma Arahang’ until it disappears by itself. From this moment on, I feel profound happiness and joy. In the beginning, it was difficult for me to sit down regularly each day, until I cultivated my discipline with a structured plan of my day. This gave me the chance to answer my basic need for tranquility and happiness, which now allows me to sit down and meditate with joy! If my brain is too active and if I have uncountable thoughts or some resistance to sitting down, I try to do the walking meditation for half an hour in the forest and fields nearby. After returning home, I feel refreshed and for the most part I can sit down and slow down.

By meditating in the group and by training with the Teaching Monks, I always get inspired to exercise meditation regularly at home, each day at least 30 minutes in the morning and 30 minutes in the evening; if possible I would increase the period of meditation time to one hour or more for each session.

We have one slogan in our Swiss Team : SIT DOWN – SLOW DOWN – at least:

? once a day;

? once a week in a group;

? once a month (overnight – each First Sunday);

? once a year (one – week retreat); and

? after 3 years of daily meditation give yourself the inspirational treatment of a one – month meditation retreat.