Ruth Palavooth

If you are new to meditation, you can begin with this simple practice. You do not need any previous experience.

Find a quiet and comfortable place where you will not be disturbed. Sit in a comfortable position. You may sit on the floor or on a chair. There is no need to sit in any special way, as long as you can remain comfortable and still for a few minutes.

Close your eyes gently and relax your body. Place your right hand over your left hand and rest both hands comfortably on your lap.

Now, gently bring your attention to your body. Choose one place as the base of your attention. You may choose your forehead, the center of your chest, or your navel — whichever feels most comfortable and natural to you.

Once you have chosen your base, try to use the same place every time you meditate. There is no need to change it from one session to another.

When your attention is resting at your chosen place, silently repeat the word “Buddho” in your mind. Keep your awareness with the word “Buddho” and do nothing else. Continue this practice for five minutes.

Your mind may wander, and thoughts may naturally arise. This is completely normal. When you notice that your mind has wandered, simply bring your attention back to your chosen base and gently return to the word “Buddho.” There is no need to become frustrated or judge yourself.

The purpose of this simple practice is to train mindfulness — the ability to remain aware of the present moment. With regular practice, mindfulness becomes stronger, and the mind gradually develops greater stability and strength.

Practice gently, patiently, and consistently. There is no need to expect any special experience. Simply be aware of what you are doing, moment by moment.