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Seating meditation Any meditator who wants to practice meditation, he/she should pay homage to the Triple Gems and then undertake at least the five precepts such as not killing, not stealing, not sexual misconduct, not taking alcoholic drinking and not telling lies. After that he/she practices meditation as follows: 1. Seat whatever posture you feel comfort (the preferable posture is seating cross-legged) with erect body. 2. Close your eyes 3. Close your mouth 4. Relax all your muscles 5. Keep your mind only on your nostril to know the breathing in and breathing out. When you do meditation sometime you, especially for the beginners, feel breathing in and breathing out and focus your mind on any place where you feel pain. Why should you do like this? Because painful feeling is predominant over your breathing in and breathing out when you do not so probably you cannot focus your mind on the nostril to know the breathing in and out. For example while you are seating you feel pain at your leg. If you cannot cope with it since it is predominant. You have to keep your mind on such painful feeling and say mentally “pain pain” until it is over. If it is vanished by this, it is good. But if it is not vanished, you have to igore and turn your mind to the original subject (the breathing in and the breathing out). Why? Because the meditation subject is not pain, but the breath (the original subject). In the same way, while seating, your mind wonders about any action done in the past, say, thinking abot your mother, father and so on. You have to stop your mind focusing on the nostril and follow your wondering mind saying mentally “thinking thinking” until it is over. If it is finished by this, it is good. But if it is not vanished by this, you have to ignore and turn your mind to the nostril to know the breathing in and breathing out. If imagine… say mentally “imaging imaging”…, if itchy say mentally “itchy itchy” until it is over. If it is not over by this, you have to ignore it and turn your mind to the nostril to know only the breathing in and the breathing out. Sometime when you practice for relatively long time you might feel pain at any part of your body. If you cannot be patient with such feeling you can change your posture slowly with being mindful on meditation subject (breathing in and out). Sometime you might not recognize any breath at your nostril. In this condition you have to think that “I am not dead, I am still breathing and the breath goes through this nostril”. By thinking like this, you will recognize your breathing in and out easily. Please keep doing your meditation with mindfulness.