Calm abiding meditation:
How to sit:
You may choose to sit in a cross legged position upon the floor, or you may choose to sit in a chair. The important thing is that you are comfortable. However, you must use the proper positions. If you choose to sit in the chair cross your feet with your left foot on the inside and your right foot on the outside. Try to focus on keeping your back straight.
Your position should be neither to tight or too lose, The position should have a natural flow into the space you are occupying in order to keep your five senses and your consciousness balanced.
Your hands should be positioned with the right hand on top of the left hand. Make sure your palms are facing up. Your thumbs should be touching each other as they are positioned just above your navel.
Your neck should be bent slightly forward with the chin held down. But make sure its comfortable. You should not be forcing your chin into your chest.
The tongue should be resting where the teeth meet the palette try to keep your mouth slightly open but not gaping. Your eyes can be either opened or closed, but if you choose to keep your eyes opened, they should look comfortably past the nose.
The purpose in the specific positions is to help control the senses and end distractions. For example, when you broaden your shoulders, it is believed that this positioning of the body helps rid your mind of ignorance.
You touch the tip of your tongue to the palette of your mouth while bending your neck slightly down, this will help end desires. As you lower your eyes, (if you chose to keep them open) that helps eliminate an egocentric pride that we carry within ourselves. Lastly, the purpose in crossing your legs helps to maintain the green eyed monster we so often call jealousy.
Once you have gotten the position situated then you are ready to find your focus. You can focus on a visual object, your breath, natural mind or insight. For the visual object option, you can pick on object such as a flower, the Buddha or something that is pleasant in your sight. Focus on the object you have chosen with an unwavering determined focus upon the object.
If you have chosen to focus upon your breath, then you must keep your concentration upon the naturalness of your breath. Not upon the breath itself but, upon the natural smoothness. Do not try to change your breath or control your breath just listen and feel your breath exactly the way that it is.
The third option is to use your thoughts as a focal point as they arise naturally. Try to focus on stilling your mind. The perfect way to still your mind is by gently telling your mind to be still with calm kind compassion as you notice your thoughts. It is not a practice that can happen overnight. This concentration is something that develops over time as awareness increases within you own self.
The last option you may choose is is insight fullness. You can pick out a logical thought; preferably a quote from your guru or Rinpoche, then you can think upon the words u til you can come up with an analysis that is logical.
Now that you understand the Calm Abiding Meditation a little more you should leave the computer and go find a quiet place and begin this practice. Watch your compassion grow and your anger cease. This practice is not to be taken lightly. I wish you well.