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How to Meditate 
Meditation is a state of ease, inner peace and hap-
piness that we can bring into being, ourselves. It is 
a practice recommended by Buddhism for happi-
ness, non-recklessness, mindfulness and wisdom 
in everyday life. It is no mystery, but something 
which can be easily practised by all following the 
technique taught by Phramonkolthepmuni (Sodh 
Candasaro), Luang Phaw Wat Paknam as follows: 
Step-by-Step Instructions for the Meditation Tech-
nique 
(1) Paying respect to the Triple Gem: To start one 
should soften one's mind by paying respect to the 
Triple Gem, before taking Five or Eight Precepts to 
consolidate one's virtue; 
(2)Recollect your goodness: Kneel or sit with your feet 
to one side and think of all the good deeds you have 
done throughout the day, from your past, and all the 
good deeds you intend to do in the future. Recollect 
such good deeds insuch a way, until you feel as if your 
whole body seems to be filled with tiny particles of 
goodness; 
(3) Sit for meditation, relaxing body and mind: Sit in 
the half-lotus position, upright with your back and 
spine straight—cross-legged with your right leg over 
the left one. Your hands should rest palms-up on your 
lap, and the tip of your right index finger should touch 
your left thumb. Try to find a position of poise for 
yourself. Don't take up a position where you have to 
force or stress yourself unnaturally — but at the same 
time, don't slouch!Softly close your eyes as if you were 
falling asleep. Don't squeeze youreyes shut and make 
sure you have no tension across your eyebrows. Relax 
every part of your body, beginning with the muscles of 
your face, then relax your face, neck shoulders, arms, 
chest, trunk and legs. Make sure there are no signs of 
tension on your forehead or across your shoulders. 
Focus on the task in hand, creating a feeling of ease in 
your mind. Feel that the you are entering upon a 
supreme state of calm and ease with both body and 
mind. 
(4)Imagine a crystal ball as the object ofyozir medita-
tion: Imagine a dear, bright, flawless crystal ball as if it 
is floating at the centre of your body (see seventh base 
of the mind in the illustration). The crystal ball should 
be pure and soothing, like twinkling starlight to the 
eye. At the same time, softly repeat the sound of the 
mantra 'Sarnmet-Araltarie to yourself as 'recollection 
of the Buddha' over and over again. Alternatively you 
can start by imagining the crystal ball at the first base 
of the mind, and gradually move it down to the 
seventh base via the othersix bases(see diagram)while 
repeating the mantra to yourself. 
Once the crystalballbecomes visible at the centre of the 
body, continue to maintain a feeling of ease, as if the 
mental object seen is part of that feeling. If the crystal 
ball should disappear, don't feel disappointed — just 
keep the same feeling of ease in your mind as before, 
and imagine a new crystal ball in place of the old. If the 
mental object should appear anywhere else other than 
the centre of the body, gradually lead the object to the 
Preface 
461 
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centre of the body, without using even the slightest of 
force. When the mental object has come to a standstill 
at the centre of the body, place the attention at the 
centre of that object, by imagining that there is an 
additional tiny star visible there. Focus your mind 
continuously on the tiny star at the centre of the object 
of meditation. The mind will adjust itself until it comes 
to a perfect standstill. At that point, the mind will fall 
through the centre and there will be a new brighter 
sphere which arises in place of the original one. This 
new sphere is known as the Tathama-magga sphere' 
oesphere of Dhamma'. This sphere is the gateway or 
trailhead to the pathway to Nirvana. 
Imagining the object of meditation is something you can 
dothewhole of the time, whereveryou maybe, whether 
sitting, standing, walking, lying-down or performing 
other activities. 
It is advised to imagine in such a way continuously at 
every moment of the day — but imagining without 
force. No matter how well you manage, you should be 
contented with your level of posce.‘", in order to pre-
vent excessive craving for immediate results becoming 
a hindrance to your progress. If you meditate until 
having attained a steadfast, diamond-bright 'sphere of 
Dhamma' at the centre of your body, you should try to 
maintain it by recollecting it as continuously as you can. 
In such a way, the benefits of your meditation will not 
only keep your life on thepathwayof happiness, success 
and non-recklessness, but also ensure your continuing 
progress in meditation. 
ADDITIONAL ADVICE 
1. Avoid force: Never force anything in your medita-
tion. Don't squeeze your eyes closed thinking you 
will see the object of meditation more quickly. Don't 
tense your arms, your abdomen or your body —
because any forrnof tension will only cause the mind 
to be displaced from the centre of the body to the 
place you are tensing. 
2. Don't crave after seeing something: You should 
always maintain complete neutrality of mind. Don't 
let your mind be distracted from the object of medi-
tation and the mantra. Don't worry yourself about 
when the object of meditation will appear. The im-
age will appear itself when it comes to the right time, 
just as the sun rises and sets in its own time. 
THE SEVEN BASES 
3. Don't worry about your breath: Meditating in this 
technique starts with the visualization of a bright 
object Ploka kasinal. Once having meditated until 
attaining the sphere of Dhamma, one continues with 
meditation by passing through the refined human 
body (astral body), theangelicbody, the form-Brahma 
body and the formless-Brahmi body until attaining 
the Dhamma body (or Dhammalcaya). Only then is 
one equipped to turn one's meditation towards in-
sight Ivipassonal Thus there is no need to practise 
mindfulness of the breath at any stage 
4. Maintain your mind at the centre of the body all the 
time: Even after having finished your formal sitting, 
maintain your mind at the centre of the body the 
whole of the time. No matter whether you are stand-
ing, wallcing,sittingor lying-down, don'tallow your 
mind to slip away from the centre of the body. 
Continue repeating the mantra 'Samma-Arahanz' 
to yourself while visualizing the crystal ball at the 
centre of the body. 
5. Bring all objects arising in the mind to the centre of 
the body:No matter what appears in the mind, bring 
462 A Manual of Peace: 38 Steps toward .s Enlightened Living 
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it (gently) to the centre of the body. If the object 
disappears, there is no need to chase around looking 
for it. Just continue to rest your attention at the centre 
of the body while repeating the mantra to yourself. 
Eventually, wherithemindbecomesyetmorepeaceful, 
a new object of meditation will appear. 
The basic meditation described here will lead to a 
deepening of happiness in life. If one doesn't abandon 
the practice but cultivates meditation regularly, to the 
pointthatthesphereofDhammaisattained,oneshould 
try to maintain that sphere at the centre of one'sbody for 
the remainder of one's life, while leading one's life in a 
scrupulous way. It will offer one a refuge in life and will 
bring happiness both in this lifetime and the hereafter. 
SUMMARY OF THE BENEFITS OF MEDITATION 
1. Personal Benefits for the meditator 
• The Mind: the mind will feel at ease — calm and 
peaceful. Memory will also improve; 
• Personality: self-confidence will be improved. 
The true nature of calm will become apparent. 
Anger will diminish, leaving only the feeling of 
kindness towards others; 
• Daily life: will be increased in quality in the new-
found absence of stress. The results of work or 
study will be much more successful. The medita-
tor can enjoy health of both body and mind; 
• Ethics and decision-making: a right understand-
ing of that which is good and that which is bad, 
will be clearly seen for any given situation. Im-
portant decisions will cause less worry because 
the meditator understands the outcome of his ac-
tions. The meditator can refrain from harmful ac-
tions and decisions, instead being content and 
confident about choices made. 
2. Benefits for the Meditator's Family 
• Peace and success: family life will be more har-
monious, through the increased mutual respect 
and consideration between family members. 
Parents will be better able to lead the family suc-
cessfully; 
• Cooperation: Family members will be more en-
thusiastic to honour their duties and co-operate 
towards solving shared problems. 
3. National Benefits 
• Peaceful Society: most grave social problems 
originate from unwholesomeness of mind. If eve-
rybody learns to meditate and live peacefully, 
'endemic' problems like crime and drug abuse 
will be diminished; 
• Respect: Respect for others will be improved sim-
ply through keeping to a routine of meditation 
and following moral precepts. Honesty will di-
minish suspicion in the community; 
• A caring society: as a result of meditation, the 
peacefulness of life can be more widely enjoyed 
and there will be a more widespread willingness 
to participate in social work 
4. Spiritual Benefits 
• Understanding eternity: all people, with or with-
out their own faith can deepen the understand-
ing of their own spirituality through meditation. 
Meditators of all faiths, through the practice of 
meditation, can explore their own faith in depth, 
particularly with reference to the understanding 
of eternity in their chosen faith; 
• Inspiration: inspiration in your own spiritual tra-
dition is strengthened as the meditator comes to 
realize the profound happiness that can be found 
through meditation; 
• Prolonging the lifetime of spiritual traditions: 
the meditator's own spiritual tradition will be 
maintained as newcomers have a better under-
standing of moral conduct and self-discipline. 
Preface 
463 
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Contributors 
sabbadanatri dhammadanwpjinali 
the gift of Mumma excels all gifts 
Dh.354 
The publication of this book for retail and distribution in the name of the Dhammakaya Foundation has been made possible only by 
starting capital received from benefactors. The publisher thus wishes to take this opportunity to rejoice in the merit of all the 
contributors listed below, with the wish that the merit accruing when this publication is read, might lead all who have had some part 
in the production of this book swiftly towards the attainment of Nirvana: 
Honourary Contributors 
Phra Palad Sudham Sudhammo & DISA 
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