Find a quiet undisturbed place in your house to meditate and set up an inspiring and vibrationally uplifting meditation space or altar.
Over time, while practicing in this same environment, the atmospheric vibration will change and become very uplifting.
At this point it can be helpful to repeat the mantra Om several times, at first out loud and then gradually mentally.
Now that you are comfortably in your steady posture in your meditation space, you should make a sankalpa, or resolve, commanding the mind to be quiet for a specific length of time – this will give a powerful instruction to the subconscious mind.
Along with your deep breaths, start counting two or three seconds as you inhale and two or three seconds as you exhale to establish a perfectly rhythmical pattern. Once your mind starts to calm down you should select a focal point, or lakshya, to concentrate on. Many people have asked how they are supposed to keep a regular meditation practice going while they are travelling. There are several things you can do while travelling to maintain the regularity of your practice. If your schedule is such that you will be spending the entire day in transit, the next best thing is to sit comfortably in your seat wherever that may be. Our mission is to promote individual peace of mind, compassion for all beings, spiritual growth, and an ethical way of life based on Buddhist principles. Through loving kindness meditation and the development of mindfulness, we strive to enlighten individuals as to the cause of suffering, the path leading to the cessation of suffering, and an understanding of the true nature of our existence.
Bhante Sujatha discusses our practice and offers background on why the Buddha taught us to meditate, why we observe the breath, and how to meditate effectively and consistently. Whether it's your time at an event, funds for the temple or staples for the monks, we sincerely thank you.
Meditation guru David Fontana reveals the secrets for mastering this beneficial practice with this practical, engaging guide to finding inner peace. Mediation has been used for centuries across the world as a way of relieving stress and anxiety, encouraging mental and physical relaxation, enhancing creativity and releasing our true spiritual and emotional selves. Written with a refreshing clarity and simplicity, this accessible guide draws upon all of the world’s meditation traditions to present an eclectic and thoroughly practical programme for inner peace.
Brimming with innovative exercises, visualisations and affirmations, this is a book that helps attune us both physically and mentally whatever our mood or need.
When you complete a meditation session, it is important to carry the effects into everything you do so that focus, calm and clarity can be established in your everyday life.
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The great yogis recommend we practice during Brahmamuhurta, or the hours between 4 and 6 am.
Other times of day are less beneficial but are considered better than not practicing at all.
If your goal is to practice meditation 10 minutes per day, stopping after 8 or 9 minutes gives leniency to the mind and can eventually erode your practice. If possible you should try to find a place that no one else will disturb - whether that is a corner of a room, a part of a closet, or a room set up just for meditation. The resolve could be, ‘I will keep my mind quiet for 20 minutes’, or ‘I will meditate 15 minutes’.
You only need to count consciously for a few breaths and the subconscious mind will take over.
Kevala khumbaka is the state of natural suspension of breath that advanced yogis experience.
This is usually either the place between the eyebrows (ajna chakra), or in the heart center in the middle of the chest (anahata chakra). They may be on a plane, a train, in an airport, in a car, or a number of places which are not the most conducive to a regular meditation practice.
This can consist of something as simple as a photograph of your main deity, your guru, and the Om symbol. Close your eyes and take a few deep breaths, imagining that you are in front of your main altar.
Gently observe your posture, and notice the sensations where your body touches the chair and your feet meet the ground.
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During these early morning hours the mind is very still and the energetic and thought vibrations of the world around us are few, which lends itself to better meditation.
It is better to practice 10 minutes every day, than to practice 2 minutes today, 5 minutes tomorrow, 20 minutes the day after that, and so on. When possible you should try to separate this space from the rest of the house with a door or a hanging curtain.
It is common practice to set on the altar some photos of your main deity, your guru, or the Om symbol. Whatever you choose for your sankalpa be sure to finish the resolve to give strength to the mind and set up a good pattern for your practice. In this state your mind will be very calm, because as the breath is calm so is the mind calm. Center your mind in that point, concentrating all of your prana (energy) and attention at that place.


Usually more intellectual people will choose the space between the eyebrows and more emotional people will choose the heart center. David Fontana puts his 35 years of experience into a series of exercises, visualisations and affirmations that will bring meditation into any lifestyle. Keep your eyes closed for a few minutes, stretch, move around slowly, and gradually become more active.
Whether you want to relax, stimulate creativity, gain enlightenment, or cultivate compassion and mindfulness, we help you learn how to let go. In most of our busy lives, however, a regular daily practice at this time of day is quite difficult to achieve, and so meditating during this time frame is not a hard and fast rule. As an aid to concentration, it can be helpful to envision in your lakshya a bright white light, your main deity, or your guru.
Setting up your portable altar in the hotel room and meditating as much as possible following the 12 points listed above is then possible.
Understandably this can be quite difficult, however, the most important thing is to maintain the regularity of the practice - strengthening the samskaras (latent mental impressions) that you will meditate every day no matter what, rather than strenghtening the opposite samskaras that you only meditate when it is convenient and all the conditions are perfect.
In the long run practicing every day at 7 am (or some other time) will give you more benefits than practicing once per week during Brahmamuhurta and not at all on the other days. Many people cover the altar with a nice cloth and keep there fresh flowers, incense, a candle or oil lamp, and one or several deity figures according to their religion or practice.
You should coordinate the correct repetition of the mantra on the inhale, and the correct repetition of the mantra on the exhale. Generally you should keep your hands on the knees or folded together in front of the body to help preserve energy. Try to be a witness of the extraneous thoughts, not being affected by them, but letting them go by as though you are just watching and not engaging with them.
Some people don't have a mantra, and it is acceptable for them to use the universal mantra Om. Taking 10 minutes out each day shouldn’t be difficult, but it’s easy to get caught up in everything that’s going on.Try to make it a regular part of your schedule. For some other people it can also be acceptable to concentrate on an uplifting phrase or prayer, coordinating it with your breath. Where you do it doesn’t matter, just as long as you’re unlikely to be interrupted. And lastly, wear whatever you like, although you might want to loosen ties or belts, and take off your shoes.



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