This document discusses different types of meditation and their benefits. It describes two main types: tranquil meditation which focuses on developing a well-balanced mind and insight meditation which cultivates wisdom. Some benefits of tranquil meditation include reducing stress, improving memory and health. It also outlines common obstacles for beginners such as craving, anger, sleepiness and skepticism. Finally, it provides guidance on conducting loving-kindness, breathing, and white object meditation practices.

1. MEDITATION

2. Introduction
In the world
today, people are
living under
stress and strain,
painfulness as
result of craving,
hunger,
Over ambition,
fear,
anxiety,
lack of safety,
separation,
population.

3. There are two kinds of
meditations
1. Tranquil Meditation(samathakamathan)
Everyone is in pursuit
of real happiness in life.
A well-developed mind
brings happiness
2. Insight meditation(vipassanakamathan).
Insight meditation involves the accumulation
and development of the highest level of wisdom
among all the worldly wisdom.

4. General Benefits Gained from
Tranquil Meditation Practice
• Promoting physical and mental relaxation and
health, 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 time
• Enhancing creativity
• Contributing to giving up habits of drinking,
smoking
and drug abuse
• Lessening worries and anxieties
• Enriching one’s life with subtle happiness and
tranquility
• Acquiring initiative and creative wisdom highly
beneficial to one’s life
• Relieving physical and mental suffering and
ridding the mind and body of certain illnesses
• Providing a wholesome and effective outlet for
coping with life’s problem and attaining a high level
of invaluable tranquility and happiness

6. Mental Obstacles to Tranquil
Meditation
There are 5 factors that bar begginer prectisioner
1. 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 Anger
New practitioners of meditation, their minds are
not yet steady so they cannot concentrate on the
meditation object; no matter how hard they try. As
result, they
- become frustrated,
- dissatisfied
- or angry.

9. 3. Sleepiness
During meditation
practice, some
meditators often
experience sleepness
which is detrimental to
effective concentration

10. 4. Mental Wandering and
Worrying
 A number of
beginners who are
faced with mental
obstacle are often
unable to focus on
the meditation
object
 The mental
wandering and
worrying bring about
anxiety, distress, or
uneasiness

11. 5. Scepticism
Some beginners may face the
mental obstacle that caused by
unreasonable doubt about
meditation
a. What benefits gained
from meditation?
b. Whether or not
meditation will bring about the
highest level of subtle
happiness?
c. One may even feel he
has been misled after his/her
practice fails to produce any
desired result after a long
period of time.

12. PROCEDURES AND
APPLICATION
1. Metta–loving-kindness Meditation
we are bound to
experience something
unpleasant or undesirable
which can give rise for our
 anger,
 fear,
 annoyance
 or frustration.

13. Procedures and steps
1. Mention verbally or mentally these word sappe
satta avera hontu.
2. Repeat verbally or silently the word Metta Metta
Metta

14. 2. Anaba(Breathing
Meditation)
Procedure and steps
a. 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 one’s 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 procedure
Forward counting Backward
1 counting
12 12345678910
123 123456789
1234 12345678
12345 1234567
123456 123456
1234567 12345
12345678 1234
123456789 123
12345678910 12
1

17. Odata Kasina( White Object
Meditation
White object meditation
is the way to develop
the concentration to the
highest level of subtle
happiness and
contentment in life.

18. Preparation stage
1. Cut a circle with a diameter
of 12 inches out of a piece of
white paper or cloth.
2. Paste this white circle in the
center of piece of black
3. This white circle should be
placed at eye level when
viewed from a sitting position
at a distance of 1 meter.
4. Before the practice, make
sure that white object is at
level of your.
5. It is advisable to practice in
a quiet place.
6. Good grooming and
comfortable dress.

19. Practice stage
1. Sit up strait and contemplate
the value of this(Odata
Kasina) meditation in
overcoming suffering and
simultaneously enhancing the
level of serenity and
happiness
2. Focus the eyes on the white
object(Odata Kasina) in
ordinary manna
3. 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. CONCLUSION
If the meditator practices in accordance with the
above procedures and guideline, s/he will receive
many benefits as mentioned above.