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2. IntroductionIn the worldtoday, people areliving under stress and strain, painfulness as result of craving, hunger, Over ambition, fear, anxiety, lack of safety, separation, population. 3. There are two kinds ofmeditations1. TranquilMeditation(samathakamathan) Everyone is in pursuitof real happiness in life. A well-developed mind brings happiness2. Insight meditation(vipassanakamathan). Insight meditation involves the accumulationand development of the highest level of wisdomamong all the worldly wisdom. 4. General Benefits Gained fromTranquil Meditation Practice Promoting physical and mental relaxation andhealth, good for oneself and good for others Overcome stress and strain in life Developing a mind with complete freedom Lowering blood pressure Increasing self-confidence Enhancing good personality Improving memory Increasing learning power Improving job performance 5. General Benefits Gained (conti)Making effective use of timeEnhancing creativityContributing to giving up habits of drinking,smoking and drug abuseLessening worries and anxietiesEnriching ones life with subtle happiness andtranquilityAcquiring initiative and creative wisdom highly beneficial to ones lifeRelieving physical and mental suffering andridding the mind and body of certain illnessesProviding a wholesome and effective outlet forcoping with lifes problem and attaining a high levelof invaluable tranquility and happiness 6. Mental Obstacles to TranquilMeditationThere are 5 factors that bar begginer prectisioner1. Craving for sensual pleasure objects( kamachanda)2. Dissatisfaction and anger ( Byapada)3. Sleepiness( Thinamidha)4. Mental wandering and worrying(uddhacca kukkucca)5. Scepticism ( vicikiccha) 7. 1. Craving for sensual pleasure objects( kamachanda) People tend to look for and become attached to sensually pleasurable objects: good looks, sweet voice, a pleasant odor, a delicious taste, comforts through bodily contact or delightful events 8. 2. Dissatisfaction or AngerNew practitioners of meditation, their minds arenot yet steady so they cannot concentrate on themeditation object; no matter how hard they try. Asresult, they - become frustrated, - dissatisfied - or angry. 9. 3. SleepinessDuring meditationpractice, somemeditators oftenexperience sleepnesswhich is detrimental toeffective concentration 10. 4. Mental Wandering andWorryingA number ofbeginners who arefaced with mentalobstacle are oftenunable to focus onthe meditationobjectThe mentalwandering andworrying bring aboutanxiety, distress, oruneasiness 11. 5. ScepticismSome beginners may face themental obstacle that caused byunreasonable doubt aboutmeditationa. What benefits gainedfrom meditation?b. Whether or notmeditation will bring about thehighest level of subtlehappiness?c. One may even feel hehas been misled after his/herpractice fails to produce anydesired result after a longperiod of time. 12. PROCEDURES AND APPLICATION1. Mettaloving-kindness Meditationwe are bound toexperience somethingunpleasant or undesirablewhich can give rise for our anger, fear, annoyance or frustration. 13. Procedures and steps1. Mention verbally or mentally these word sappe satta avera hontu.2. Repeat verbally or silently the word Metta Metta Metta 14. 2. Anaba(BreathingMeditation)Procedure and stepsa. anapan( breathing) meditation should be practiced in an disturbed and reasonably comfortable surrounding.b. Good grooming and comfortable dress are recommended.c. It is advisable to sit up straight with eyes closed in order to improve concentration.d. To ensure effectiveness, one is required to commit ones mind to practicing Breathing Meditation as well as to leave behind all worries and problems to the greatest extent possible. 15. e. During the meditation practice , concentrate on the touching of inhaled and exhaled air on the area between the nose tip and upper lip but do not follow the inhaled and exhaled air in and out of the body; otherwise, you will be unnecessarily tired and concentration will be adversely affect.f. When concentrating effectively, you will attain tranquility of mind with high degree of subtle contentment and happy feeling s a never before experienced.g. If effective concentration can not be maintained due to mental wandering, do not be discouraged. 16. Counting procedureForward counting Backward1counting12 123456789101231234567891234 12345678123451234567123456 12345612345671234512345678 12341234567891231234567891012 1 17. Odata Kasina( White ObjectMeditation White object meditation is the way to develop the concentration to the highest level of subtle happiness and contentment in life. 18. Preparation stage1. Cuta circle with a diameterof 12 inches out of a piece ofwhite paper or cloth.2. Paste this white circle in thecenter of piece of black3. This white circle should beplaced at eye level whenviewed from a sitting positionat a distance of 1 meter.4. Before the practice, makesure that white object is atlevel of your.5. It is advisable to practice ina quiet place.6. Good grooming andcomfortable dress. 19. Practice stage1. Sit up strait and contemplate the value of this(Odata Kasina) meditation in overcoming suffering and simultaneously enhancing the level of serenity and happiness2. Focus the eyes on the white object(Odata Kasina) in ordinary manna3. Do not become distracted by closely examining or analyzing the meditation object. Merely focus on the white object. 20. Practice stage(cont)4. Mention the words white, white,white,.5. Then alternatively open and close the eyes.6. To be more effective, this kasina meditation should be practice daily for at least half an hour as an opportunity permit.7. During Kasina Meditation, if face the obstacles such as the desire for pleasant objects, dissatisfaction, mental wandering, sleepiness, and scepticism, be aware of the detrimental effects of these obstacles on the meditation. 21. CONCLUSIONIf the meditator practices in accordance with theabove procedures and guideline, s/he will receivemany benefits as mentioned above.