Sit straight back (to the vertebrae were overlapping a snugly longing). Keep the top of the straight. Direct your eye looking down the nose to find anything other than the nose. Do you see the nose or not is not important, just look towards it. Once you get used to the way you look, you will meditate meditation better than close your eyes because you help feeling sleepy.

In particular, for those practitioners or kiss and fall should open eyes instead of close your eyes during meditation. Practice like this in a manner consistent, to the time that the eyes will close again. (If you want to start meditating eyes, also, subject to you, but meditation methods to keep the eyes open will give better results). However, some people find that meditation opens the eyes too hard because they get used and then closed his eyes, they can't meditate that every eye open, these people can close your eyes, if desired.

Put her hands on heart, real comfort, the hands overlap the other hand. Sitting on the other foot this foot stacked up (sales) or cross the legs (urban planner), in a posture that the weight of your body can be distributed evenly and therefore keep your body is firm, so that you can sit comfortably without prone to falling. Seated postures selling old or old urban planner is, depending on your ability or interest. Fat people can just sit with the old urban planner. However, seated postures would also not important, simply sit with legs folded back so that your weight may be allocated a uniform in order to create a balance, not easy to fall-so is enough.

In these special cases, as you do not feel sick, incapacitated or tired, you can rely on something that, for example, sitting on a Chair (normal) or on a Chair hammocks to backs a little bit. People with the disease can lie to meditate.

Sitting in an airy place, where you can breathe comfortably. Find a place where there is nothing to disturb you in some way too. Great sound but the sound is evenly and does not convey the meaning does not interfere, such as encyclopedia of ocean waves or a loud noise-of a plant, the sound does not matter unless you stick with them-that is the problem! Only these sounds mean, such as voice, is the obstacle for the beginners. If you can't find a quiet place, let's pretend like there isn't any sound. Just resolve to practice and the last things successfully as well.

Although the eyes just look at putting on the nose, you can still focus noted Mindfulness (sati) on the breath in and breath out of you. People who meditate eyes the eyes to practice Mindfulness Meditation people, open your eyes, open your eyes to practice mindfulness until capacity in mind (samadhi) developed enough and then your eyes will slowly manually closed.

First steps (and only the first step only, only the first few minutes, does not always always) to easily identify the breath, try to breathe for as long as possible. Let's inhale, breaths. Please do so in order that you can clearly see the contact of breath when it comes out, goes on its way. Simply put, noting where the breath ended in the abdomen (with comments). Please acknowledge real comfort to be able to determine the end point and the last point on the outside of the breath. Don't try to record one picked up too because that way you'll suffer from stress.

Most people will feel the breath of solid solid where the nose and should take that point is the last point on the outside of the breath. (Those who snub or snubfin, breath will touch the edge of the upper lip, and should take that last point do outside). Now you will both end, one outside and one inside, define them – a location at the top of the nose and a point in the navel-breath will come out, go in between these two points. At this stage, your mind is like chasing the breath, it's like a tiger or a spy, didn't want to loose a prey, expressed in seconds. Similarly, you grip the breath meditation. This is the first phase of the practice. We call this period the "pursuit of the full breath of time"

Before that we had to instruct you to start by trying to breathe as long, as strong, as long as crude as possible, doing so several times when starting. The Department is to find the last point and the last point inside to be able to determine the path of your breath goes in, comes out to track it. Once the mind (or mindfulness) can record clear breath-by getting to know a non-interrupted breathing shake and go into how, where to end, and then it goes back to how, terminating where and then go back into the stars-you can relax until your breath slowly breathe normally, no longer forced to breath again. Be careful: at this time you are not pressed or breath control! At this stage, mindfulness always follow the breath. So just sighed heavily, and rough in the new initial practice only.
Mindfulness can track the entire route of the breath from the last point inside (the navel or the bottom of the abdomen) to the outside (the nose or upper lip). Although the breath can become or rough but mindfulness can be noted to be clear. In the event that we cannot see (perceive) is the breath because it is too light or too, let's breathe more stronger or rough (But not as strong or rough broken as new stage start practice, strong or rough breathing just enough so we can clear records). Let's focus on the breath back again, until mindfulness can record the breathing in, breathing out from the beginning to the end of a continuous way. Make sure that you practice good, which means you have to keep practicing until you can see the breath even when you breathe fully, not bit trying. Long or short of breath, or know it, heavy breathing or mild, shallow or deep, please acknowledge it. Know clearly, see the stars know that, because of mindfulness means merely follow the breath, and noted it goes in and comes out during the entire time you're meditating, so that it narrowly. When you can watch such seasoned breath means you have initial success of the preparatory phase is called "chasing the breath the whole time."

If you practice this step failed due to lack of mindfulness of breath track process. You don't know when you launch. You don't know you're rocketing going home, to the place of work or place of entertainment. You do not know the mind was fired when, how, why, etc. Once you are free, please return to the breath, then let's work one way and moderate exercise, and so on until you have initial success of this preparation stage. Let's practice so 10 minutes in each sessions of sitting meditation before stepping to the next step.
The next step, the second step of the preparatory phase, is called "waiting to ambush at a fixed point." Good for you to practice this second step only after completing the first step, but anyone can practice right at this second step that skips the first step is also good. At this stage, following the discontinuation of mindfulness of breath anymore, but lying in wait at a specific point. First, let's acknowledge the feeling of breath throughout the section of the road from when it started to go into the body until the end of the inside in the navel or any place around it, then let go of the breath to let it come out and acknowledge when it comes in contact with the last point on the outside (of the nose or upper lip), then let go of the breath to give it away on the inside and noted it when it came to the end inside (navel). Go that way, do not need to do anything else. In the moment to let go of the breath, the mind will not launch home runs out of copper, to the Office, or anywhere else. This means that mindfulness is just warning noting the breath at the endpoints-inside and outside-and not paying attention to anything between these two points.

When you've gone steadily between the two end points without paying attention to what the students run in between them then please ignore the last point in the inside, just focus on the last point on the outside – namely the nose. Continuous mindfulness, now focus on the nose. When the breath is rung during the inhale or exhale, let's acknowledge them. This is called a "gatekeeper". Practitioners only have a sense of when the breath goes in or out at the nose, the rest of the path of breath will be empty or is the silence. If you have or know clearly in the nose, breathing will become more smooth and definite. so you no longer feel a vibration other than that nose. At this time, you will experience an empty or quiet, the mind will just mindfulness into single-seat is the last point on the outside, it is not free to go home or to a place somewhere else. If you practice this step means you were successful steps "waiting to ambush at a fixed point" of the preparatory phase.
If you practice this step failed means you fired you. It fired without returning to gatekeeper as perhaps it should do so, or after entering the gate, it sneaked plucking on the inside. Both this error occurs because the stage where you experience the empty or quiet was not done correctly or fully. You have not done the right way right from the beginning of this step. Therefore, you should carefully practice, persistence, and professional right from the first step.

Even in the initial step, the period known as "chasing the breath the whole time" also isn't easy for everyone. However, once we are able to do this, the result received-both physically and mentally-is beyond expectation. So, you should try to make it, and practice repeatedly, until it became a play like your favourite sports. Even if you have only two minutes, please enlist the practice. Breathe in a powerful way, if the bones of you calling for teeth problems or spleen is when you breathe again. Powerful breathing until you hear your breath possible catcall whistle blow up, then if there are small noise is not to make you uncomfortable. Then relax and breathe lightly gradually until you breathe naturally.

Typically, most people when to breathe in a natural way, or normal, we usually breathe more rough or shallow than usual but we never get to know. Especially when we do some work or in a position of little activity, much less our breath faster or slower, deeper or shallower than normal. So, you should start with a strong breath, full of vitality, then relax the breath until natural breathing. In this way, eventually you will breathe the breath of "middle" or breathing right. Breathe so make the body operating the natural, normal, and healthy. And the breath that are appropriate to use as a practice of the object when started practicing Anapanasati [*]. I would like to emphasize again that the first step of the preparatory phase must be practiced until it became a game for each of us in all circumstances. This will bring many benefits in terms of physically and mentally.
In fact, the difference between the two steps "in pursuit of the breath the whole time" and "waiting for the ambush in a fixed point" not too big. Steps that bit more comfortable and refined, that is, the work of mindfulness decreases only recorded in some places. To help you understand more, we will use the icons of babysitter put sagging ru. At first, when the baby has just been put into the hammock, it not yet sleepy and will try to crawl out. At this stage, the child must look out for real hammock thoroughly. When it swung from side to side to side, her head must also move from left to right and back again to be able to always see the baby. When the baby starts falling asleep and not trying to crawl out of the hammock as before, the babysitter may no longer need to turn your head from left to right, and vice versa, while swinging hammock. She is only seen when the baby hammock put through in front of himself, that is enough, because the child is about to fall asleep it no longer wants to beef up, so there will be no risk of the baby fell out of the hammock, the babysitter doesn't need to carefully guarded hammock. (Although the baby will sleep, students should not).

The first step of the preparation of follow up breath-"chase the breath the whole time"-as the babysitter have to turn your head from side to side, when hammock swinging back and forth, to keep not for the child vuột out of sight. The second stage when the breath is recorded in the nose--"wait and ambush at a fixed point" could for the ER is ready to sleep and sitting just look each hammock it is put in front of her.

When you've practiced and seasoned the second step, you can exercise more by making the location where mindfulness noted even become refined and lighter, until you reach a solid, stable force. Then, force gradually becomes deeper and you reach the floor in the first meditation (meditation records), which, to most people, is quite easy to reach after would have been set from the set of initial steps. The meditation is a delicate subject and requires precision, subject to strict requirements and principles. Practitioners are really interested and determined to act for the target is the meditation floor that you want to reach. In this phase, you just have to practice constantly until basic steps are mature. After that, you can work to advance to the higher levels.

Hoping that the singer will spend yourself an opportunity to practice meditation in order to get many of the benefits both physically and mentally, and meet the basic needs of our practice, before going into the more difficult step. You can practice the first steps to pass that you are fully equipped (Sila), Dinh (Samàdhi), and wisdom (Panna), that is, has a strong background in bowl of Legitimacy. For although it is just starting out, is still better than not go at all. Your body will become more healthy and peaceful than usual by regular training in order to achieve greater success in the development of mind. You will discover something that people should look to not waste away the chance was born to do.END=VIETNAMESE TRANSLATE ENGLISH BY THICH CHAN TANH.MHDT.WORLD VIETNAMESE BUDDHIST ORDER=VIETNAMESE BUDDHIST NUNS=GOLDEN LOTUS MONASTERY=AUSTRALIA,SYDNEY.12/6/2013.NAM MO SAKYAMUNI BUDDHA.( 3 TIMES ).