Shamatha means “calm-abiding.” Its purpose is to calm the mind and develop stable attention.
Simple Steps
1. Sit Comfortably
- Sit with your back straight but relaxed
- Rest your hands comfortably
- Gently close your eyes or keep them half open
2. Relax Your Body
- Take a few slow, natural breaths
- Let your shoulders, face, and jaw relax
3. Focus on the Breath
- Pay attention to your natural breathing
- Notice the feeling of the breath as it enters and leaves your nose
4. When the Mind Wanders
- Thoughts will come. This is normal
- Do not follow them or fight them
- Simply bring your attention back to the breath, gently and patiently
5. Practice Daily
- Begin with 5-10 minutes each day
- As your concentration improves, gradually increase the time
Remember
• Do not force your mind to be blank
• Be gentle, relaxed, and patient
• Progress comes through regular practice
In One Sentence
Sit comfortably, relax, watch your natural breath, and whenever your mind wanders, gently return your attention to the breath.
Provided by Khenpo Karten Rinpoche as a handout at the Manjushri Dharma Center recently. Author unknown. Download a PDF of this guide here.
