The process of "familiarization" is key because the enhancement or development of mind follows with the growth of familiarity with the chosen object. Consequently, it is only through constant application of the meditative techniques and training of the mind that one can expect to attain inner transformation or discipline within the mind. In the Tibetan tradition there are, generally speaking, two principal types of meditation. One employs a certain degree of analysis and reasoning, and is known as contemplative or analytical meditation. The other is more absorptive and focusing, and is called single-pointed or placement meditation.

BENEFIT OF MEDITATION

    Meditation strives to produce a state of perfect mental health, equilibrium and tranquility. Its aim is twofold. It aims at cleansing the mind of impurities and disturbances, such as lustful desire, hatred, ill-will, indolence, worries, restlessness and skeptical doubts. Also, it aims at cultivating such positive qualities as concentration, awareness, intelligence, will, energy, analytical clarity, confidence, joy and tranquility.

    The purpose or benefit is to help one overcome inner problems caused by one's negative emotions and help to bring inner peace. Because our mental problems are due to the mind itself, we can never find a cure in the physical world and must work to change ourselves. The ultimate goal of meditation is to go beyond the experiences of the ordinary material world and to destroy our fundamental mental confusion which arises from our inability to see things as they truly exist, as they really are.

    In the end, meditation leads to the attainment of highest wisdom which sees the nature of things as they are, realizes the Ultimate Truth, and achieves enlightenment.

BREATHING MEDITATION

    Breathing meditation is regarded as one of the simpler forms of meditation. Although it is regarded as such, and it serves as a foundation for more advanced meditation practices, it is still extremely powerful.

    Assume a comfortable sitting position on a cushion on the floor or in a straight-backed chair. If you choose the floor and can sit in the vajra position (full-lotus posture), this is best. It is not mandatory, though. It is tremendously important, however, whether you are on the floor or in a chair to keep your back perfectly straight. This allows free and proper energy flow through the body channels.

    Next, tip your head ever so slightly downward, close your eyes until almost shut, and place your tongue at the roof of your mouth just behind the teeth (to reduce saliva flow). Your hands should be placed in an upright position just below the navel with the right hand on top of the left hand. The thumb tips should be just touching with the right thumb's tip resting on top of the left thumb tip.

    Breath normally and notice the flow of air as it enters and exits the nostrils. Pay single-pointed attention to this sensation. This is called watching the breath. As thoughts enter your mind, let them flow through (like clouds in the sky) without paying attention to them. Try to experience a deep stillness and inner peace. If you lose concentration and follow a thought, bring yourself back to the sensation of the breath entering and exiting your nostrils. This may have to be done hundreds of times as you begin your meditation practice.

    Many beginners find counting the breaths an additional technique for calming the mind and focusing attention on the breath. As you breath in, silently count "breathing in one"; as you exhale, silently count "breathing out one". Do this until you reach ten and then start from one again. If you lose count because your mind is agitated and wandering, just start the count again at one. This may have to be done hundreds of times, too, as you begin your practice. Do not get angry or frustrated with yourself. This just goes to show you how "out of control" your mind really is!

    In time, what was once a turbulent, storm-whipped ocean of a mind will become a calm, tranquil reservoir of peace and compassion.

    Your breathing mediation session should last between 5-10 minutes when you first start your meditation practice. The time should be extended to 20 minutes or longer as your mind begins to stabilize. You may want to proceed to more advanced meditation techniques as your mind comes under your control. Consult the "Suggested Reading" page for books on meditation. They will introduce you to more advanced meditation practices. Also, read the Shamatha Meditation teaching by Geshe Dakpa Topgyal on the Basic Teachings page.

    At the end of your meditation session, mentally dedicate the merits of your practice to the release of all sentient beings from suffering.  After the session has ended, try to maintain the calm, tranquil feeling of the meditation session for as long as you can. This will help you lead a more stress-free, spiritually productive and fulfilling life.