Samatha-Vipassana meditation is praticed by Buddhists and is highly recomended. http://www.thebigview.com/buddhism/meditation.html. Before you start ensure that your religious beliefs do not conflict with this type of mediation or any meditation you may follow.
You can do it yourself in a sitting position, on a cushion or chair, by noting (in your mind) the rising and falling of your chest (note "rising" and "falling") as you breathe in and out normally. As a start, the walking mode should be practiced. As you walk slowly, note the lifting and placement of each foot. Better tell your family members what you are doing or else they would think you are having dementia or sleep walking! As you progress, do it in a sitting mode. No need to sit cross legged. No need to show off that you can cross your legs like the Buddha as you will get leg cramps pretty fast and your legs will become numb and distract your thoughts. Sit on a high comfortable cushion so that your feet do not get pressed down by their own weight. Then note the slow rising and falling of your chest. Repeat in your mind "rising" and "falling" as you breathe. You need patience, as initially, your mind would be thinking of all sorts of things. You would be surprise what your mind would be thinking, but don't be discouraged; patience is the key. The aim is to calm your mind (achieve samatha - calm) by concentrating on the rising and falling of your chest. But if each time your mind wanders, note the distraction ("noting", "noting") and then resume observing the rising and falling of your chest as you breathe. Reverend Sujivo is a noted Vipassana meditation monk, taught us this form of meditation when I was in Johor Bahru's Metta Lodge.
As an initial preparation, say in your mind three times, "May I be well and happy; May I be free of all ills; May I be free of all ill-will; May I be free of all enemies."
As you progress, you can sit much longer and you will be amazed at the state of your mind. In more advanced stages, you can sometimes visualize lights and strange phenomena. For this you need proper guidance. Do not practice the form of meditation done by some Thai monks for spiritual powers...that's another story.
Sadhu, sadhu sadhu!
Last edited by besitai2007; 16-07-2013 at 08:06 AM.
“Mastering modern technology is easy; even a Neanderthal can do it...” Besitai 2012