How to Meditate : 1. The most effective sitting posture to quickly be at ease is the 'half-lotus' posture. This posture allows you to sit still for a long time without discomfort or pain. Rest your right leg on your left leg, with a straight back. Your hands should rest in your lap with the palms up. The tip of your right index finger should slightly touch the thumb of your left hand. The purpose of keeping your hands like this is to alarm you: if you are getting sleepy, your thumb and index-finger will press together, and in this way warn you not to fall asleep. If this half-lotus-posture is uncomfortable to you, it is better to choose another posture. The most important is to make sure that your back is straight, and your body can relax without feeling sleepy. 2. Keep your consciousness and softly close your eyes. Relax every part of your body, starting with the muscles of your face. Now relax the muscles of your neck, your shoulders and your arms to the tips of your fingers. Relax your chest, your stomach and your legs to the tips of your toes. Make sure that all parts of your body are relaxed. 3. Feel like you are alone in the world and as if the air around your body exists of happiness and joy. Breath slowly. While you breath in, you feel you are breathing in those little particles of happiness and joy. Feel that in your body there is only an empty space, without muscles, organs or tissue. Feel that your breath is filling your body with happiness and joy. When you breath out, you feel that you are breathing out all worries and thoughts. Free your mind of every thought and keep in this state as long as you can. With your eyes closed, you will feel that your mind is traveling from one thought to another and while this is happening, the idea the mind rests upon will influence the feelings, emotions and the state of happiness. Meditation means the way we can control our mind to prevent it to let our thoughts wander. The base of all meditation methods exists of concentration on a single object or thought and it are the properties of this object or idea that will lead to success in meditation. We will use a crystal ball as object of meditation because it possesses all qualities of clarity and purity and it will encourage the mind to be clear and bright. At the same time to bring the mind to a state of happiness and calmness, we repeat the words 'Samma Arahang', which means the 'absolute justified achievement that a human can achieve' 4. Open slowly your eyes. Look closely to the crystal ball. Notice the form, the purity and the clarity of the crystal ball, as if you take a photo of it in the deepest part of your soul. Now close your eyes again and relax. 5. Visualize slowly the crystal ball that is floating in front of your eyes. If you don't have a crystal ball, you can instead visualize the clear image of a full moon. Re size the image of the crystal ball (or the full moon) until the size is equal to the tip of your little finger. Imagine the crystal ball in front of your left nostril for women; in front of your right nostril for men. 6. Imagine that the crystal ball is moving into your nostril (into your left nostril for women; Into your right nostril for men. It moves on until it reaches the back of your nose, where it stops in silence. Make the crystal ball as clear and bright as you can. Listen to the sound of 'Samma Arahang' while you repeat it three times in your mind. 7. Now let the crystal ball slowly move further until it reaches a point at the center of your head. Here the crystal ball stops, still surrounded by silence. Make the crystal ball as clear and bright as you can. Listen to the sound of 'Samma Arahang' while you repeat it three times in your mind. 8. Now the crystal ball floats slowly down until it reaches the roof of your mouth. Here it stops. Make the crystal ball as clear and bright as you can. Listen to the sound of 'Samma Arahang' while you listen to the sound of 'Samma- Arahang' which seems to come from the center of your body. 9. Now move the crystal ball further down until it reaches the central part of your throat. Again the crystal bol rests in silence. Make the crystal ball as bright and clear as you can. Listen again three times to the sound of 'Samma-Arahang'. 10. Slowly move the crystal ball deeper into your body. It floats down slowly and softly, like a soap bubble, deeper and deeper into your chest, deeper into your body. At the central part of your body you imagine 2 lines. The first goes from your bellybutton straight to your back. The second line goes from your right side to your left side. The two lines cros at a point no bigger than the head of a pin. The crystal ball moves down further until it's center reaches the crossing of the lines. Make the crystal ball as bright and clear as possible. Listen again three times to the sound of 'Samma-Arahang'. 11. Move the crystal ball up over a distance equal to two fingers bread, to a point which is called 'the actual center of the body' We will not move the ball anymore. Let it stay here calm and peacefully. Observe continuously the clarity and purity of the crystal ball. Listen over and over again to the sound of 'Samma-Arahang', as if the sound comes from deep inside the center of the crystal ball. The crystall ball will become more and more clearer and brighter, until it is as if you can see it with your own eyes. At this state you will see the crystal ball sine like a diamond. At this state the mind is firmly placed on the shiny crystal ball which is in its turn firmly placed at the center of the body. You will feel happiness. After paying attention to the center of the crystal ball continuously it will be followed by a series of continuous physical purification, until the ultimate is reached. This is called the 'Dhammakaya'; the highest grade of utter happiness for ever and always.