Panditarama Meditation Practices

PSMC Meditation Practices – A Simple Guide

We meditate not to impress others but to cultivate peace within ourselves and in the world. Join us as we follow the Buddha’s teachings and guidance from experienced teachers.

Choose Your Meditation Place and Posture

Find a quiet place for meditation, such as under a tree.
To achieve peace of mind, we must make sure our body is at peace. Sit comfortably with legs crossed. If needed, use another sitting position or even a chair.
Sit upright, but not too stiff. Your back should be straight to avoid pain and to support steady concentration.

Observing the Breath

Close your eyes and bring your attention to your abdomen.
Breathe naturally—don’t force it. Notice how your abdomen rises as you inhale and falls as you exhale.
Be fully aware of each rising and falling, from beginning to end. Treat each breath as one complete, continuous process.

Helpful tip to stay focused: Gently note the movement in your mind.

“Rising, rising…”
“Falling, falling…”

Returning When the Mind Wanders

Your mind will drift; this is natural.
When it does, note it silently: “Thinking, thinking…” then gently return to the rising and falling of the abdomen.

Observing All Experiences

Meditation is not just about the breath. Anything that arises through the senses or mind should be observed:

Eyes: “Seeing, seeing…”
Ears: “Hearing, hearing…”
Nose: “Smelling, smelling…”
Tongue: “Tasting, tasting…”
Mind: thinking, imagining, remembering, planning, visualising
Body: Note sensations like warmth, pressure, hardness, or motion.

Labeling in this way is about sharpening awareness and clearly perceiving the experience without getting caught up in it.

Mindful Daily Activities

Meditation doesn’t need to end after an hour of sitting.

Note movements as you transition between postures:
- “Intending, intending…” (before opening eyes or moving)
- “Opening, opening…” (opening eyes)
- “Rising, rising…” (standing up)
Continue mindfulness as you walk, stretch, eat, brush teeth, open or close doors, and so on.

Key idea: Every action, big or small, can become an opportunity for mindful observation. Simply observe whatever occurs, moment by moment, without forcing it.

In Summary

Find a quiet, comfortable place and posture.
Focus on your breath and note “rising, falling.”
When the mind wanders, gently note it and return to the breath.
Observe all experiences through the senses and mind, using simple mental labels.
Maintain mindfulness during daily activities and practice throughout the day

Meditation is not simply a task—it is a gentle, precise, and continuous awareness of life as it unfolds.

Panditarama Sydney

Meditation Centre

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Panditarama Sydney