Sit cross-legged with your right leg on your left leg and your right
hand on your left hand. If you find this position uncomfortable, you
can sit on a cushion or a chair. In any case, your right index should
touch your left thumb. Close your eyes very gently as if you are about
to sleep. Empty your mind of all kinds of thoughts. Breathe in deeply
and gently exhale a few times. Relax every muscle in your body.
Imagine that the inside of your body is hollow as well—with no
internal organs. Rest your mind at the center of the body, which is
located inside at the level of two fingers width above the navel.
If you find it hard to bring attention to the center of the body,
you can rest your mind elsewhere inside the body where you feel most
comfortable. Calmly and silently observe whatever image that arises--
whether it is darkness or bright light or anything else, just accept it
without any thought.
When resting your mind at the center of the body or anywhere else
inside the body, make sure not to strain the eyes. In meditation, we
see with the mind, not with the physical eyes; that’s why we close
them.
If your mind wanders, you can use visualization to help keep your
mind still. To do so, imagine that a crystal ball is floating in the
middle of your stomach. You can use other neutral objects that you’re
familiar with such as an orange, a football or the moon. You can also
repeat the mantra ‘Samma Arahang’ which means purify your mind, so that you will be free from the suffering of life.
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Continue to rest mind at the center of the body and make no judgment
or emotional response to whatever you experience. For beginners, we
suggest that you practice meditation for 15 to 30 minutes in the
morning and near the bedtime, and increase the length of time, say up
to one hour, as you feel more comfortable.
Depending on the degree of stillness and clarity of your mind, after
a while you will experience a sense of peacefulness and refreshing joy
as if you’ve just come out of an inner spa.
If you feel tense afterwards, chances are you might be trying too
hard. Open your eyes, adjust your sitting position until you feel
comfortable, and start over again.
If you feel asleep, perhaps you need to focus more on the center of
the body. Take a few deep breaths and silently repeat the mantra ‘summa
arahung.’ If sleepiness persists, perhaps you are physically tired,
just allow yourself to doze off a bit before starting over again.
Stilling the mind is an art, and key to mastering the Dhammakaya
meditation. There are many other ways to still the mind, which suit
different individuals for different reasons. If you would like to
explore other alternatives in detail, we’d suggest that you come to
learn meditation and receive personalized guidance that best fits your
unique character from experienced teaching monks at our village.
Subject: MEDITATION FOR BEGINNERS 
Fri Mar 27, 2009 8:40 am
Great job my friend!