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Hanh Meditation Guide

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M bending meditation, you must first find a suitable place to make your meditation nice. Suitable place is a quiet place. You can find a quiet place in nature. However, if you meditate in the house, you have to find a suitable place for your concentration, meditation, and every time you go there. You can enshrined for meditation by Buddhist statue or image, lights, flowers and lit an incense to support meditation. However, things are not out of necessity. It is important that you have a quiet place to meditate.
Start meditating, you must choose a comfortable sitting position that suits you. You can sit cross-legged, his back straight. If sitting cross-legged, legs crossed on each other, is too difficult for you, you can sit in half lotus, put this leg to the other leg. If you sit there and sell old hard for you, you can sit under the "Burmese way" also known as "easy way", this foot placed before the other foot, two feet apart with no overlap. If you still find it difficult, you can sit in a chair or on a long tape. You can also use the cushion if desired. Although sitting cross-legged posture is ideal, but you have decided to choose a proper posture for meditation can maintain a best way. Oil posture sitting in any case, it is important to keep the body and back to the upright.
We will talk to the three types of meditation: Meditation Forgiveness, Compassion Meditation (Mindfulness Metta) and Vipassana.

1. Meditation Forgiveness

We Forgiveness Meditation to remove any feeling of regret and anger. Forgiveness Meditation has three parts: ask others to forgive yourself, forgive yourself for others, and ourselves forgive yourself.
Before you want to write something on the blackboard, you must clean the table. Also, before you forgive others and forgive yourself, you must forgive others. Sometimes you do something wrong to someone, you feel remorse. Especially meditation, you want to keep your mind pure ideological purity but this remorse in mind bothering themselves makes your meditation disorder. Therefore, you first have to ask others to forgive you. Then you have to forgive the other person about their mistakes. Chances are, someone has done something wrong to you and make you angry, annoyed, you must discard the thoughts of anger went to the mind is disengaged. You must forgive everyone, if not forgive, you can not meditate. A very important thing is that you have to forgive yourself. Sometimes you feel forgive yourself is a difficult thing. If you can not forgive yourself, thoughts of hatred, anger about yourself will harass your meditation.
Forgiveness Meditation is a prerequisite to meditation Compassion. If you can not forgive someone, you can not kindness to their popularity. So you have to practice Zen Meditation Forgiveness before Compassion.

2. Compassion Meditation (Mindfulness Metta)

Benevolent is a kind of love, sincerity wish all beings be happy and peaceful. Compassion not stick belong in the craving, clinging to a private individual. It is a pure true love, a sincere desire for ourselves and for others.
When practicing meditation Compassion, first you desire for yourself is peace and happiness. When reading silently saying "I pray for complete health, peace, happiness, not disease itself, not the mind of defilements, daily happily, do not encounter obstacles," does not mean you are selfish, because want to spread loving heart to others, you must first have loving thoughts to himself. This means that when sprayed loving heart to yourself, you sincerely hope that "we want to have full health, peace, happiness, not disease itself, not the mind of defilements, daily joy, do not encounter obstacles, "you also wish to" others are full of health, peace, happiness, not disease itself, not the mind of defilements, daily happily, do not encounter obstacles. "
You can widely from the heart in many ways. You can widely kindness to all beings according to their domicile. Beings here including animals, insects etc .. First of all, you commonly kindness to all beings in your home. Following that you commonly kindness to all beings in the area you live in, the city, the county, the state, in the country, in the world, in the universe, and finally widely from center to all living beings in general. When speaking of the above, you try to figure out the beings that you are directed to health, peace and happiness. Thought your kindness will come to them and make them truly healthy, peaceful and happy. The Compassion meditation lasts for fifteen minutes.
When Forgiveness Meditation, clasping hands and ask you to read:

As misguided and not sparkle so I had to act, word, and thought wrong doing damage and causing suffering to others. Please all extend compassion and wisdom to forgive me.
I sincerely forgive everyone who did take action, speech and thoughts mistakes cause damage and suffering for me.I honestly forgive me and pray from now on healing, and avoid evil, to purify the heart.

You should read the above sentence from five to ten times before or mindfulness meditation Metta Metta.
Right after Forgiveness Meditation, you can practice compassion meditation as follows:
a) Spread the word to mind being under the place:
When Compassion meditation in this way, you can meditate silently in the mind to be about ten times the following statement:

I pray for complete health, peace, happiness, not disease itself, not the mind of defilements, daily happily, do not encounter obstacles.
May all beings in this house are full of health, peace, happiness, not disease itself, not the mind of defilements, daily happily, do not encounter obstacles.
May all beings in this area is full of health, peace, happiness, not disease itself, not the mind of defilements, daily happily, do not encounter obstacles.
May all beings in this city is full of health, peace, happiness, not disease itself, not the mind of defilements, daily happily, do not encounter obstacles.
May all beings in this state is full of health, peace, happiness, not disease itself, not the mind of defilements, daily happily, do not encounter obstacles.
May all beings in this country is full of health, peace, happiness, not disease itself, not the mind of defilements, daily happily, do not encounter obstacles.
May all beings in the world are full body health, peace, happiness, no disease, no negativity center, daily happily, not encounter obstacles.
May all beings in the universe is full of health, peace, happiness, not disease itself, not the mind of defilements, daily happily, do not encounter obstacles.
May all beings are full of health, peace, happiness, not disease itself, not the mind of defilements, daily happily, do not encounter obstacles.

b) Spread the word mind through every strata:
When Compassion meditation in this way, you can meditate silently in the mind to be about ten times the following statement:

I pray for complete health, peace, happiness, not disease itself, not the mind of defilements, daily happily, do not encounter obstacles.
I pray for you full of health, peace, happiness, not disease itself, not the mind of defilements, daily happily, do not encounter obstacles.
Let the parents have full health, peace, happiness, not disease itself, not the mind of defilements, daily happily, not encounter obstacles.
Let the people in my family are full of health, peace, happiness, not disease itself, not the mind of defilements, daily happily, do not encounter obstacles.
Pray for my dear ones are full of health, peace, happiness, not disease itself, not the mind of defilements, daily happily, do not encounter obstacles.
May my friends are full of health, peace, happiness, not disease itself, not the mind of defilements, daily happily, do not encounter obstacles.
And pray for those who work with me are full of health, peace, happiness, not disease itself, not the mind of defilements, daily happily, do not encounter obstacles.
May all yogis are full of health, peace, happiness, not disease itself, not the mind of defilements, daily happily, do not encounter obstacles.
Pray for those who do not know me are full of health, peace, happiness, not disease itself, not the mind of defilements, daily happily, do not encounter obstacles.
Pray for those who do not sympathize with me are full of health, peace, happiness, not disease itself, not the mind of defilements, daily happily, do not encounter obstacles.
May all beings are full of health, peace, happiness, not disease itself, not the mind of defilements, daily happily, do not encounter obstacles.May all beings do not have mutual adversity, let the joy, do not suffer, do not hurt each other, do not narrow the amount; let live long, do not be morbid, give full achievement, keep yourselves to be joyful; all beings are suffering, give an end to suffering, is terrifying, let all terrified, are mourning, let out mercilessly.

After sprayed loving heart to the world and all beings. Now let's practice Vipassana.

3. Vipassana

Vipassana meditation or mindfulness awareness. Vipassana teaches us to live and face the present. Students should sense everything coming and going on in the present. For yogis, the only current is important. While meditating, students have been recorded, tracked, observing everything from gate six senses (eyes, ears, nose, tongue, body and mind) in the present moment because that's the section that we need to consciously and mindfully.
When Vipassana meditation, the meditator net tracking phenomenon is occurring or if desired can meditate silently according to the records of those issues. When tracking a diligent way, mindfulness, gradually you will achieve a high level of awareness so users can see the truth of things. It is a temporary combination of body and mind, of the physical phenomena occurring currently. We nature of impermanence , suffering or unsatisfactory, and selfless or no core, no control. Once seen this three true nature and then, you will eliminate the false idea (wrong) about things. By understanding the indecent truth of things, you will reduce the craving, attachment to the body and the mind, and thus the negativity has hampered or prevented enlightenment will gradually weakened.
When Vipassana, you must select a topic to focus on track. Thread this section referred to as the main headings. Traditionally, yogis often attention on the breath, the breath taking as main headings. You set the monitoring center at the mouth nose breathing in and breathing out. If desired, you can meditate silently while breathing such monitoring.
Breath in and breath out lasts about four to five seconds. As noted breath focus on, you will feel the sensation of the breath at the mouth of the nose or inside the nose. You must focus on the sensation of breathing during the process from start to finish. Let's focus on the nature of the breath, which is the essence or nature movement support, rather than focusing on the shape or the Minister of breath. Try to observe the breath in and breath out separately, do not merge. Do not let the mind run the body while breathing in or breathing out of the body. Mind you play the role of gatekeepers, only the person who recorded on only. Do not try to push or breath control. Be calm, relaxed note and follow the breath. You can meditate silently while focusing on the breath and the out breath.
When you breathe in the expression "on" and when you exhale expression "out". You merely focus recorded breath that do not pay any attention to the harassment or sub-headings are affecting your concentration. If you see the inner recitation support for your concentration then you should do. If you see the inner recitation hinder concentration, do not mind the concept of mindfulness recorded just enough. When your mind dwell only on headings breath without distraction, it is very nice.
However, the mind tends to wander elsewhere. When the mind is wandering or prospects, you must be aware that, to acknowledge the distractions or expectations of this center. When distractions, you can meditate silently: "wandering, wandering, wandering", and then return with the heading breath. When there is something or someone out of your thoughts, you just saw a net recognition of this or maybe just recorded both inner recitation: "see, see, see," and then return with the heading slightly rabbit. When you hear someone talking in your mind, you also recorded net of this hearing or can both hear and recite silently: "listen, listen, listen", and then return with the heading breath. If you talk to someone in your own mind and told myself also noted the net to say this or concept has recorded just whispered: "talk, talk, talk", and then return with the heading breath. When you analyze something, be recorded net of this analysis or concept has recorded just whispered: "analyze, analyze, analyze." When you take a pure judgment recognized this judgment or idea has recorded just whispered: "judgment, judgment, judgment," and then return with the heading breath. When you miss something in the past, be recorded net of this memory or concept has recorded just whispered: "Me, Me, Me", and then return with the heading breath. If you think about the future, arrangements or planned anything, be recorded or just plain recorded both inner recitation: "planned, expected, intended," and then come back to the breath. If you feel lazy, be lazy recorded a net or concept has recorded just whispered: "lazy, lazy, lazy", and then return with the heading breath. If you feel depressed, be recorded net of this depression or thoughts just recorded just whispered: "depressed, discouraged, depressed," and then return with the heading breath. If you feel resistance something, be recorded net of this resistance has recorded moderate or inner recitation: "resist, resist, resist", and then return with the heading breath. When ideological attachment or just plain greedy recognized sexual orientation or concept has recorded just whispered: "attachment, craving, attachment," or "Greedy, greedy, greedy," and then returned heading back to the breath. If you feel angry, let Net recognized this anger or concept has recorded just whispered: "anger, anger, anger", and then return with the heading breath.
If you want swallowed, let Net recognized this desire or notion has recorded just whispered: "want, want, want." When cornered saliva before swallowing, noted the cumulative net or concept has recorded just whispered: "put, put, put". When swallowed, let Net noted the recently recorded swallow or both inner recitation: "swallow, swallow, swallow," and then return with the heading breath.
If there is itching sensation, do not scratch even that to be attentive to where the itching and itching recorded net or just silently recite noted recently: "itching, itching, itching." Usually, soon after the itch would disappear. When all itching to go back to the breath headings. Sometimes the itching did not disappear, but the rise is to be attentive to recognize the itch itch, the itch conscious, try to observe as long as possible itching. If you feel you can not take it anymore, then you can scratch. However, before scratching must note intention or desire to scratch. When putting your hands to itch to record this movement. Please move your hands slowly and track the movement of mindfulness.
When your fingers itch to touch, be recorded net of this collision or has recorded both inner recitation: "bump, bump, bump." When scratched, be recorded net of this scratching or concept has recorded just whispered: "scratch, scratch, scratch". When a hand on, let's put it recorded a net or just recorded just silently recite: "hands on, hands on, hands on." When hands touch the leg, the knee or the other, be recorded net of this collision or has recorded both inner recitation: "touch, touch, touch", and then return with the heading breath.
If you feel numbness, pain, stiffness, warmth ... on the body, be attentive to the place with these feelings and mindfulness recorded. If you feel pain somewhere in the body, be recorded net of this painful anniversary, or just recorded just whispered: "Pain, pain, pain." Feeling pain is difficult to disappear, so you have to be patient and continue to focus on record. Aches may disappear or exacerbated. Please bear with the pain as long as possible. Pain is a powerful title and favorable to meditation because the mind tends to be dragged to the place of pain. Therefore, make efforts to focus logs all pain and try to realize that this is the most powerful section of the headings of feeling. Do not assimilate the pain to himself. Do not think: 'This is my pain "or" I feel pain ". Also do not think that "this is not my pain." Yogis recorded just pain or pain not only one pain at all. If the pain is too intense and you think you can not bear that, you can quit the pain and return to title his breath. You can also move or change position to relieve pain, but before you move or change your position you should note the intention to change, and then change slowly each action one, tracking the impact a how mindfulness. After the change is done go back to the breath headings.
Thus, breath is the main section of your meditation. When no stranger interrupted section, you keep breathing noted. When a prominent sub-sections appear, please note, consciously, to observe this request and then return back to the main headings as breathing. Do not push, his repressed, please observe objects freely, gently. Please pay attention to the recorded breath. Do not try to chase false mind, do not try to eliminate those feelings or emotions; merely monitor, observe them and let them go.
Some people are not suitable for breath because of title can not concentrate or feel difficulties noted exhalation motion, you can choose "rising and falling" belly as main headings. Focus on abdominal and recognized motion fall of the abdomen from the beginning until the end. If you do not see the rising and falling, you can put your hands on your belly to feel the motion. After a few times to do it, you can track the rising and falling motion without putting your hands on your belly anymore.
In short, you can choose the breath or abdominal movements as the main headings for meditation. If you are a beginner yogis practice, you can try every method in a while and see approach is appropriate and easily help themselves to the mind, you can select that method. Once finished, diligent efforts to track issues. It is noteworthy that, please refer to the teacher in the selection of main headings as well as through Zen practice guidance in meditation to achieve good results.
While meditating, you do not expect or waiting for something; I would not wish to see or get what wonderful or marvelous. Expectation is a subtle form of craving, attachment. It is a concentration of obstacles must be eliminated. When there is just pure seek recognition or attention has recently focused inner recitation: seek, seek, seek, then return back to the main headings as breathing or movement of the belly rising and falling. After ten minutes of meditation or more, you may be walking.
meditation
When changing the sitting position to standing to walking to prepare, you should always try to keep constant mindfulness. When practicing Vipassana, it is important to always pay attention recorded with mindfulness. Therefore, before getting up, you have to focus recorded net or just focus both inner recitation: "want, want, want." Then, focus on the entire body, and slowly stood up. While the stand, noting the focus purely stand up or just focus both inner recitation: "Stand up, stand up, stand up". When has stood up and, to be attentive to the stand, while concentrating on the stand you can recite silently: "standing, standing, standing '. When walking, it is best to choose paths available, then walked back and forth on it. Let's go slowly and focus on the movement of the foot or leg. Should focus recorded at least four stages of each step.
To take a step, you must first lifting. Let's focus on foot and recorded net focus lifting or just focus both inner recitation: "bad, bad, bad." When put to the front foot, be sure to notice the motion put forward, while recognizing the motion you can meditate silently: "Step, step, step." When the foot down to the ground floor or the lower leg Please note this down and can recite silently: "bike, bike, bike". When you move the weight to foot to make a new step let mindfulness recognized throughout the body and can recite silently: "move, move, move" (You can also press down to focus on the foot after the pedal down and can recite silently: "push, push, push").
Then, continue to the next step and in turn noted: "bad, step, step, move (or press)". Go slowly and looked down mindful about two meters ahead. Do not close your eyes close your eyes because you will fall. Moderate eyes open, staring into the aisle.
When it reaches the end of practice you stand back, let's acknowledge the standing back and can recite silently: "stand back, stand back, stand back." When you want to turn back, make a mental note and may want to return the inner recitation: "want, want, want." Then turn slowly. While recording, pay attention to the in rotation and can recite silently: "spin, spin, spin." When you start going back, also take note of mindfulness each phase of the move: "bad, step, step, forward (push)", until the end of operating ramp. Stand back, stand on mindfulness. Want to go, mindfulness into desired rotation. Go, mindfulness into the rotation, and then continue to go on as before. When traveling, two hands can grasp the front or rear. Just like that, keep going until the end of operating hours.
Economic operator is an opportunity for physical activity. When taking a course during the day, the body needs to be active. So meditation and meditation have several alternates, after hours of sitting meditation practice again until now. When he returned to the hall, you have to go slowly, noting each phase of every step. Before sitting down, note it wants to sit down. Then slowly sit down, focus on the entire body. When the body touches the floor just focusing recorded net touching or just focus both inner recitation: "bump, bump, bump." When ranked legs and arms just focusing recorded net pleating or both legs or arms just recite attention to himself, "ratings, ratings, ratings." Then, sit straight and focus on the out breath or abdominal movements. So, you constantly and walking meditation. Try to keep your mind constantly mindful not to let a moment of forgetfulness during the course.
Mindfulness while eating
In the course, you also have to mindful eating. Stay tuned for all the action mindfulness while eating. When looking at the food, just pure attention or recognition of this view has recently focused inner recitation: "look, look, look." When picking the food, be recorded net of focus or just pick up this concept focus has whispered: "hurry, pick up". When you put food in your mouth, just pure attention or recognition of this has brought attention both inner recitation: "give, give, give." When touching food in the mouth, pure attention or recognition of this crash has focused both mentally recite: "touch, touch, touch". When hydrated food, just plain suck noted the attention has focused recently or inner recitation: "suck, suck, suck". When the left hand down, recorded net concentration or just skip down the focus has inner recitation: "put it down, put it down, put it down." When the hand touches the table or plate, just pure attention or recognition of this crash has focused both inner recitation: "bump, bump, bump."
When chewing food, please recognize the pure attention has focused chew or both inner recitation: "chew, chew, chew." When you know the taste of food, be recorded net of known concentration or just silently recite attention recently: "know, know, know." When swallowing food, please recognize the pure attention has focused swallowing or both inner recitation: "swallow, swallow, swallow." When food down my throat, please focus recorded net degradation or just focus both inner recitation: "down, down, down." Please pay close attention to the awareness from the beginning until finished. Everything else, even the impact in the bathroom, had to do in mindfulness.

-oOo-

After doing any good, you merits to all beings. That's a nice job. Also, after meditation, you should merits as follows:

We would like to dedicate all the blessings that we've created to all beings, all pray for peace and happiness. We would like this merits to all the gods everywhere, please all peace and happiness to upholding Dharma is sustainable for the long term.END=NAM MO SAKYAMUNI BUDDHA.( 3 TIMES ).VIETNAMESE TRANSLATE ENGLISH BY=THICH CHAN TANH.THE MIND OF ENLIGHTENMENT.WORLD VIETNAMESE BUDDHIST ORDER=VIETNAMESE BUDDHIST NUN=GOLDEN LOTUS MONASTERY=AUSTRALIA,SYDNEY.29/2/2016.MHDT.