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A Beginner's Guide to Shamatha Buddhist Meditation

Cultivating Inner Stillness and Clarity

Asian women meditating  in her home by the window

Welcome to our beginner's guide on Shamatha Buddhist meditation! In this fast-paced and often chaotic world, finding moments of inner stillness and clarity can be invaluable. Shamatha meditation, rooted in ancient Buddhist teachings, offers a powerful technique to cultivate a calm and focused mind, allowing us to navigate life's challenges with greater equanimity. In this blog, we will explore the basics of Shamatha meditation, including the traditional Seven-Point Posture of Vairocana, which we previously discussed in our article featured in Mind Brakes magazine. If you're curious to learn more about the Seven-Point Posture, you can find the article [page 7 ](Mind Brakes Edition 1). Whether you're new to meditation or seeking to deepen your practice, this guide will provide you with the tools and insights to embark on this transformative path. So, let's delve into the profound benefits of Shamatha Buddhist meditation.

Tip #1 - Understanding the Basics

- Begin by familiarising yourself with the concept of Shamatha meditation, which is a form of Buddhist meditation focused on developing calmness, stability, and clarity of mind.

- Learn about the key elements of Shamatha practice, such as finding a comfortable sitting posture, maintaining a straight spine, and gently resting your attention on an object of focus.

Tip #2 - Setting the Stage

- Find a quiet and peaceful environment where you can meditate without distractions. It could be a dedicated meditation space or a corner of your home where you feel calm and at ease. The reason is sensory distractions bombard us and easily overwhelm us.

- Set aside a specific time for your meditation practice, ideally in the morning or evening when your mind is relatively settled. Consistency is important, so try to establish a regular routine.

"Meditation is a balancing act between attention and relaxation." – B. Alan Wallace, The Attention Revolution: Unlocking the Power of the Focused Mind

Tip #3 - Cultivating Mindfulness and Concentration

- Begin your meditation session by gently focusing your attention on an anchor point, such as the sensation of your breath entering and leaving your nostrils, or the rising and falling of your abdomen.

- Whenever your mind wanders, which is natural, gently bring your attention back to the object of focus without judgment or self-criticism. This process helps cultivate mindfulness and concentration.

Tip #4 - Embracing the Present Moment

- As you continue practicing Shamatha meditation, you may encounter various thoughts, emotions, and physical sensations. Instead of getting caught up in them, observe them with an attitude of non-judgmental awareness.

- Cultivate a sense of spaciousness and acceptance, allowing whatever arises to come and go without clinging or aversion. This attitude helps develop equanimity and reduces reactivity.

Tip #5 - Gradual Progress and Patience

- Shamatha meditation is a gradual process that requires patience and perseverance. Don't expect immediate results or perfection. Instead, focus on the journey and the small improvements you notice along the way.

- Start with shorter meditation sessions, like 10-15 minutes, and gradually increase the duration as you feel more comfortable and settled in your practice.

The Key

Remember, the key to Shamatha meditation is consistency and gentle persistence. Find a balance between a focused and relaxed approach to your meditation practice. Enjoy the journey of exploring your mind, cultivating inner peace, and deepening your understanding of yourself through this transformative practice.


Discover the compassionate guidance of Daniel Troyak, a skilled Mindfulness-based Therapist, as he assists you in unravelling the contents of your mind. With his support, gain valuable tools for emotional processing and healing, empowering you to embrace a life filled with happiness, calmness, and inner peace.

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