"It is extremely hard to rest undistracted in the nature of mind, even for a moment
let alone to self-liberate a single thought or emotion as it rises
We often assume that simply because we understand something intellectually
or think we do
We have actually realised it
This is a great delusion
It requires the maturity that only years of listening, contemplation, reflection
Meditation and sustained practice can ripen."
Meditation is a method to transform ourselves into the person we would like to be; don't forget
what you want to be like; therefore we need to set the motivation which gives perseverance in
the practice. Keep relaxed, don't push yourself and don't expect great experiences. A dedication
at the end directs positive energy towards results

• Find a quiet place, switching off the phone will help
• Sit comfortable; most people like a cushion under their behind, the room is best not too
warm or cold
• Wear loose, comfortable clothing

• Keeping the back straight, in whichever posture you meditate is most essential.
• Try to be comfortable and physically relaxed, and avoid moving too much.
• Keep the head straight, slightly bent forward, keep the teeth slightly apart, the tip of the
tongue against the upper pallet
• The eyes are best kept half-open (without really looking), but many beginners find that
too distracting and close them
• The shoulders should be relaxed and the hands can be put in one's lap. The legs can be
in the full lotus (which not many Westerners manage), but also simply crossed. In fact,
other positions like sitting on one's knees or on a bench are good as well. If all of these
are too difficult, you can also use a chair, but remember to sit only on the front half of the
seat, not leaning against the back rest to avoid a bent back, and keep the feet flat on the
floor. Keeping the knees warm may help to avoid numbness of the legs
• Try belly-breathing; not breathing with the chest, but from the navel
• Always remember that the posture should enhance meditation, not be an obstacle! The
Buddha even taught one of his disciples who had many problems with his posture to lie
down with his back on a bed, and then he quickly made progress; however, most people
tend to fall asleep - so it will not be suitable for everyone

• Be relaxed but at the same time awake and attentive: finding your balance here is not
• Be a careful observer of your own mind and thoughts
As we begin to develop awareness of the mind, the mind itself appears to divide into two. A new
aspect of the mind arises. This is referred to variously as the witness, the seer, the knower, or
the observer. It witnesses without judgment and without comment. Along with the arrival of the
witness, a space appears within the mind. This enables us to see thoughts and emotions as
mere thoughts and emotions, rather than as 'me' and 'mine.' When the thoughts and emotions
are no longer seen as 'me' or 'mine', we begin to have choices. Certain thoughts and emotions
are helpful, so we encourage them. Others are not so helpful, so we just let them go. All the
thoughts and emotions are recognized and accepted. Nothing is suppressed. But now we have
a choice about how to react. We can give energy to the ones, which are useful and skilful and
withdraw energy from those which are not."