About 2500 years ago Gautama Siddhartha had renounced his princely life seeing the suffering in the world. While meditating under a Bodhi tree, he realized what was the cause of suffering. His teaching has become world’s lessons. In this article, I will show the way Gautama Buddha teaches us to meditate.

Process of meditation

• A cushion in a clean, simple furnished private room or any quiet place. 
• Have the encouragement from a teacher or a friend
• Simple observe painful thoughts or memories as they arise and let them go. Try not to dwell in past experiences. The same goes for pleasant thoughts. Be mindful not to indulge. All thoughts are impermanent which can be experienced through meditation.
• Good to have a purpose for meditating; beyond the desire to find peace wish to become enlightenment.
• Experiment with different times and places. 
• Resolve to go your thoughts, fantasies about future nostalgia about the past, mulling over problems, etc.
• Bring your attention to your breathing and notice the sensation at the tip of nostrils for each breath in and out.
• Optional-count each complete breath up to ten, starting again when you complete one round or when the mind wanders.
• Be careful to watch the breath. Do not try to make it deeper or different in any way.
• Focus attention on the breath, the mind will wander.
• Do not become too critical of wandering mind. Do not indulge in thoughts and fantasies. Try to focus on the breath in and out.

Insight Meditation

• Watch thoughts and feelings, as they arise and pass.
• Bring attention to whatever arises and focus firmly on it.
• Deepen the focus and start to analyze thoughts and feelings. Do not identify them. They are not, try self. Keep inquiry steady. 
• If distracted or upset, give attention to the breath. For a few minutes do mindful meditation till the mind is calm.
• Calm the mind with mindful meditation.
• Even traumatic memories will simply arise and pass away.
• Alternatively, do mindful meditation and insight meditation.
• Everything that arise passes away and is not-self.

Walking Meditation

• Calm the mind with mindfulness while standing still for a few minutes.
• Walk slowly, silently, rhythmically with eyes lowered.
• Develop awareness of all  areas of your body.
• Taking one step with the left foot while breathing in and one step with the right foot while breathing out. Be conscious of each step. 
• At the turning point, pause, turn slowly and walk.
• When become distracted, do mindful meditation while standing and then walk. 

Meditation brings wisdom; lack of mediation leaves ignorance. Know well what leads you forward and what hold you back, and choose the path that leads to wisdom. Buddha

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