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<h3>breath meditation from appendix 2 of "How to transform your life"</h3>
<h3>meditation-kadampa-introduction</h3>
<li>
<a href="https://arkenidar.com/books/How-to-Transform-Your-Life.pdf">
https://arkenidar.com/books/How-to-Transform-Your-Life.pdf</a>
</li>
<li>
<a href="https://arkenidar.com/meditate/kadampa/">
https://arkenidar.com/meditate/kadampa/</a>
</li>
<li>
<a href="https://www.youtube.com/watch?v=1hUiCY5Zu_M">
Guided meditation ~ for inner calm @NKTIKBU</a>
<a href="media/Guided_meditation_--_for_inner_calm.mp4">( download this video file copy )</a>
</li>
<li>
<a href="https://www.youtube.com/watch?v=4g6U8WeIdj0">
Introduction to Buddhist Meditation @NKTIKBU</a>
<a href="media/Introduction_to_Buddhist_Meditation.mp4">( download this video file copy )</a>
</li>
<p>New Kadampa Tradition - International Kadampa Buddhist Union (NKT-IKBU),
an international association of Mahayana Buddhist study and meditation</p>
<p><a href="https://www.youtube.com/@NKTIKBU">youtube.com/@NKTIKBU</a></p>
<p><a href="https://arkenidar.com/media/living-meditation-2/">
arkenidar.com/media/living-meditation-2/</a></p>
<p><a href="https://tharpa.com/uk/browse-tharpa/living-meditation">
tharpa.com/uk/browse-tharpa/living-meditation</a></p>
<h3>Appendix II: What is Meditation?</h3>
<h3>What is Meditation?</h3>
<p>
Meditation is a mind that is single-pointedly focused on a virtuous object, and whose function is to make the
mind
peaceful and calm. Whenever we meditate, we are performing a mental action that will cause us to experience
inner
peace in the future. Normally, throughout our life, we experience delusions day and night, and these are the
opposite to mental peace. Sometimes, however, we naturally experience inner peace, and this is because in our
previous lives we concentrated on virtuous objects. A virtuous object is one that causes us to develop a
peaceful
mind when we analyze and concentrate on it. If we concentrate on an object that causes us to develop an
unpeaceful
mind such as anger or attachment, this indicates that for us the object is non-virtuous. There are also many
neutral
objects that are neither virtuous nor non-virtuous. There are two types of meditation: analytical meditation and
placement meditation. Analytical meditation involves contemplating the meaning of a spiritual instruction that
we
have heard or read. By contemplating such instructions deeply, eventually we reach a definite conclusion, or
cause a
specific virtuous state of mind to arise. This is the object of placement meditation. We then concentrate
single-pointedly on this conclusion or virtuous state of mind for as long as possible to become deeply
acquainted
with it. This single-pointed concentration is placement meditation. Analytical meditation is often called
‘contemplation’, and placement meditation is often called ‘meditation’. Placement meditation depends upon
analytical
meditation, and analytical meditation depends upon listening to or reading spiritual instructions.
</p>
<h3>THE BENEFITS OF MEDITATION</h3>
<p>
The purpose of meditation is to make our mind calm and peaceful. As mentioned earlier, if our mind is peaceful
we
will be free from worries and mental discomfort, and so we will experience true happiness; but if our mind is
not
peaceful, we will find it very difficult to be happy, even if we are living in the very best conditions. If we
train
in meditation, our mind will gradually become more and more peaceful, and we will experience a purer and purer
form
of happiness. Eventually we will be able to stay happy all the time, even in the most difficult circumstances.
Usually we find it difficult to control our mind. It seems as if our mind is like a balloon in the wind – blown
here
and there by external circumstances. If things go well, our mind is happy, but if they go badly, it immediately
becomes unhappy. For example, if we get what we want, such as a new possession, a new position or a new partner,
we
become excited and cling to them tightly. However, since we cannot have everything we want, and since we will
inevitably be separated from the friends, position and possessions we currently enjoy, this mental stickiness,
or
attachment, serves only to cause us pain. On the other hand, if we do not get what we want, or if we lose
something
that we like, we become despondent or irritated. For example, if we are forced to work with a colleague whom we
dislike, we will probably become irritated and feel aggrieved, with the result that we will be unable to work
with
him or her efficiently and our time at work will become stressful and unrewarding. Such fluctuations of mood
arise
because we are too closely involved in the external situation. We are like a child making a sandcastle who is
excited when it is first made, but who becomes upset when it is destroyed by the incoming tide. By training in
meditation, we create an inner space and clarity that enables us to control our mind regardless of the external
circumstances. Gradually we develop mental equilibrium, a balanced mind that is happy all the time, rather than
an
unbalanced mind that oscillates between the extremes of excitement and despondency. If we train in meditation
systematically, eventually we will be able to eradicate from our mind the delusions that are the causes of all
our
problems and suffering. In this way, we will come to experience the supreme permanent inner peace of nirvana.
Then,
day and night, in life after life, we will experience only peace and happiness. At the beginning, even if our
meditation does not seem to be going well, we should remember that simply by applying effort to training in
meditation, we are creating the mental karma to experience inner peace in the future. The happiness of this life
and
of our future lives depends upon the experience of inner peace, which in turn depends upon the mental action of
meditation. Since inner peace is the source of all happiness, we can see how important meditation is.
</p>
<h3>HOW TO BEGIN MEDITATION</h3>
<p> The first stage of meditation is to stop distractions and make our mind clearer and more lucid. This can be
accomplished by practising a simple breathing meditation. We choose a quiet place to meditate and sit in a
comfortable position. We can sit in the traditional cross-legged posture or in any other position that is
comfortable. If we wish, we can sit in a chair. The most important thing is to keep our back straight to prevent
our
mind from becoming sluggish or sleepy. We sit with our eyes partially closed and turn our attention to our
breathing. We breathe naturally, preferably through the nostrils, without attempting to control our breath, and
we
try to become aware of the sensation of the breath as it enters and leaves the nostrils. This sensation is our
object of meditation. We should try to concentrate on it to the exclusion of everything else. At first our mind
will
be very busy, and we might even feel that the meditation is making our mind busier; but in reality we are just
becoming more aware of how busy our mind actually is. There will be a great temptation to follow the different
thoughts as they arise, but we should resist this and remain focused single-pointedly on the sensation of the
breath. If we discover that our mind has wandered and is following our thoughts, we should immediately return it
to
the breath. We should repeat this as many times as necessary until the mind settles on the breath. If we
practise
patiently in this way, gradually our distracting thoughts will subside and we will experience a sense of inner
peace
and relaxation. Our mind will feel lucid and spacious and we will feel refreshed. When the sea is rough,
sediment is
churned up and the water becomes murky, but when the wind dies down the mud gradually settles and the water
becomes
clear. In a similar way, when the otherwise incessant flow of our distracting thoughts is calmed through
concentrating on the breath, our mind becomes unusually lucid and clear. We should stay with this state of
mental
calm for a while. Even though breathing meditation is only a preliminary stage of meditation, it can be quite
powerful. We can see from this practice that it is possible to experience inner peace and contentment just by
controlling the mind, without having to depend at all upon external conditions. When the turbulence of
distracting
thoughts subsides and our mind becomes still, a deep happiness and contentment naturally arises from within.
This
feeling of contentment and well-being helps us to cope with the busyness and difficulties of daily life. So much
of
the stress and tension we normally experience comes from our mind, and many of the problems we experience,
including
ill health, are caused or aggravated by this stress. Just by doing breathing meditation for ten or fifteen
minutes
each day, we will be able to reduce this stress. We will experience a calm, spacious feeling in the mind, and
many
of our usual problems will fall away. Difficult situations will become easier to deal with, we will naturally
feel
warm and well disposed towards other people, and our relationships with others will gradually improve. We should
train in this preliminary meditation until we reduce our gross distractions, and then we can train in the actual
meditations explained in this book. When we do these meditations, we should begin by calming the mind with
breathing
meditation, and then proceed to the stages of analytical and placement meditation according to the specific
instructions for each meditation.
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