Tranquility Meditation

Tranquility meditation is designed to calm the mind and the body through focusing single-pointed on some object. You might focus on the breath. A few preliminaries can ensure a fruitful meditation.

1. Choose a good place to meditate. Find the place where you are unlikely to be disturbed. The light should be dim, neither too bright or too dark. A pleasant fragrance or incense can calm the nerves and the mind, though this is not essential.

2. Choose the best time to meditate. Dawn and dusk are recommended best. For busy people, set a time best suitable and stick to it. Limit yourself to sessions of no more than 30 minutes.

3. Choose a relaxed posture. Some meditation schools are relaxed about rules and posture but Japanese zen tranquility meditation stressed the normal traditional posture. Sit with the legs locked in “lotus posture” which the soles are upturned and placed on top of opposite thighs. Many meditations cannot adopt this pose without pain. An alternative is to sit on a small thick cushion or stool. It is also possible to sit upright in a chair with the feet flat on the ground.

4. Settle in. When you first sit down to meditate, spend a few minutes getting comfortable so that you feel balanced and relaxed.

5. Watch the breath. Breath in and out deeply several times. When you are sufficiently relaxed, turn your attention to the breath. Focus on the point above your upper lip where the breath enters and leaves the nostrils. Count each cycles of inhalation and exhalation. It will focus the mind.

6. Focus the mind on the breath. When the mind wanders, focus on the breathing cycle. Do not be annoyed if you lose focus. Just resume counting the inward and outward cycle of your breath. With progress the breathing will gradually become slower and subtler. By now, you will be able to focus on the breathing without the need for counting.

7. Bring your meditation into the turmoil of your daily life. When you finish your session, do not rush into the world. Take stock of the positive energy generated. Affirm that this positive energy is shared with others.

The simple instructions above will help you get started on a meditation practice. It is a powerful tool for inner change when meditation leads to a more serious and regular practice.