5 minutes meditation

of the Venerable Ashin Revata (Centre de Meditation Mahabodhi, Mandalay Myanmar)

The main purpose of the Vipassana meditation method is the cessation of all suffering in this life, it is destined for anyone wanting  free of his suffering. It is therefore not reserved only to Buddhists and can easily be adapted for those who has different religion or no religion at all.

The method described in this book is a good introduction and allows to learn  gradually the practice of meditation.

Indeed, it should not be thought that Buddhist meditation provides calm and inner peace quickly and easily to those who pratice intensely. In fact, at first time, it is the opposite that  occurs and this method allows to approach meditation for those who do not have the opportunity to reside in a center of meditation with an experienced instructor to guide them.

All meditators will get beneficial results.
The difference of race, religion or personal belief should not be an obstacle to this practice. From the moment you  practise this meditation, you can experiment and see for yourself the advantages which can be summaries as follow-

1. tranquility - peace and inner harmony.
2. better memory.
3. relaxation complete - lack of anxiety or depression.
4. Endurance - great capacity to endure pain and difficulties.
5. Clear thought.
6. Ability to take the right decisions.
7. Clear and correct understanding.


Call to act
Only 5 min, it is very short
If you can concentrate
The seed of the attention
Will clearly show its value.
As a tiny Banyan seed
Produces a huge tree,
In the same way, a moment of meditation
Can be a very powerful Act.

The first step

Take the firm decision to devote at least 5 min of your time for  meditation. At the time of this decision, you can find yourself in one of the following four situations-

1. you may be walking.
2. you may be siting in your office or on a bench in a park, inside a train, inside a car,
inside a plane or inside a boat.
3. you may be working, cooking, studying.
4. you can also be relaxing in your bed or on a sofa or on a beach.
At this time, note the time and prepare to meditate for at least 5 min.

Basic meditation

To begin with, breath normally and make attention on your breathing at the place where air comes out of and enters into your nostrils at the time of the expiration and inspiration.

Be quite aware of the sensations of air . When you become aware of the sensation of the incoming air, mentally tell (sensation). Similarly, when you are aware of the air coming out, think (sensation). In this maner you concentrate on the sensation of air  while breathing normally.

The first time, you may not be able to do this exactly. Don't worry too much. It is quite normal to have some difficulties at the beginning. Bit has bit, practicing regularly and after many repetitions, you will be able to practice this method in exactly 5 minutes.

 If you manage to meditate  5 minutes  a day and if you  meditate every day without exception for 12 days, you have  meditated for one hour ! Quickly, you'll be able to realize the effectiveness of this meditation. After some time, it is certain that during your meditation, you will feel a sensation of calm, peace and joy.

 

You can meditate quietly and easily in four ways-

walking, standing, sitting (cross-legged or on a Chair) or lying. By practising every day, the result will become more effective and clear.