How to Practice Buddhist Meditation?:

Basic Buddhist meditation is not difficult to learn, although it may take a lifetime to get it right. You can start today with only a few things. You already have a willing mind. Over time, meditation will help you maintain a clear mind and a peaceful outlook on life.

Steps

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   Get a pillow or soft cushion to sit on.If you continue to practice, and wish to try something more comfortable than the floor, special cushions called zafus and zabutons are available from many places online. For now any cushion large enough to sit upon will do.
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   Find a reasonably quiet room or outdoor space. It doesn't need to be silent, but turning off the TV and stereo and getting away from crowded areas is probably a good idea when you're a beginner (After awhile, it won't matter, and you'll be able to meditate in Grand Central Station or next to a noisy playground without it affecting your focus.) Make sure you're dressed to be warm or cool enough for the space.
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   Sit down on the mat or cushion. Most people are comfortable sitting cross legged (tailor style) but you may also kneel, sitting your bottom on your feet. Don't worry about sitting in a lotus position (cross legged with the feet on top - that takes practice and will distract you from your meditation if you're uncomfortable.)
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   Let your hands rest one in the other on your lap, palms facing upwards, or place your hands palm up on your knees with your thumb touching your second finger. Again, don't worry too much about form to start. Just be comfortable and relaxed.
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   Close your eyes and start to count your breaths. Count on each breath in...breath one, breath two, breath three... Try to breath deeply and slowly. Relax your face and jaw. Relax your hands. When you get to ten, start again at one. If you miss ten and find yourself at 12 or 13, don't worry; just go back to one. With each breath out, feel your tension going out as well.
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   When thoughts come into your mind, try not to follow them. Just identify them and let them go. The same with sounds and sensations. "I just thought about my car" "That was a dog barking" "I am hungry". If you simply identify thoughts and distractions and don't follow them or focus on them, they will begin to just pass by you.
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   For a beginner, try to meditate for just a few minutes -- 10 minutes or so is a good start. You may wish to set a quiet alarm or have soft music start at the end of your meditation period. After you meditate, begin to move slowly. Open your eyes, let your hands fall to your sides, stretch your toes, feet and legs.
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   If you decide to continue with meditation, you may wish to invest in meditation cushions, prayer beads (malas), incense and perhaps some decorations to create a meditation area in your home. But that is all optional. No additional equipment is necessary for meditation.

Tips

• Read some good books about Buddhism and meditation like "Zen Mind, Beginner Mind", or any of the other basic Buddhism texts available at your local bookstore.
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• Soothing music can help this process.
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• It's all about breathing. Focus on your body movements as you inhale and exhale like the movements of chest, abdomen, shoulders, etc. Keep your spine erect and do abdomen breathing. Try to keep your mind blank. Forget all your worries and relax your body and mind.
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• Don't worry too much about form or accessories when you start out. Just find that semi-quiet place and something to sit on and begin. People who cannot kneel or sit cross-legged can meditate sitting upright on a chair with their feet on the floor.

  • Check out meditation groups in your area. Some are listed on Meetup-com athttp://buddhism.meetup.com. Check out your local phone book or the internet for Buddhist groups near you. Many Barnes and Noble and Borders stores also host Buddhist lectures and meetings.