1:"$Sreact.fragment" 2:I[22016,["/_next/static/chunks/1mpnoxox0-4cg.js","/_next/static/chunks/2gmyx5g1471uh.js"],""] 3:I[85420,["/_next/static/chunks/1mpnoxox0-4cg.js","/_next/static/chunks/2gmyx5g1471uh.js"],"default"] f:X 14:X 14:C 0:{"buildId":"pyqXTxvQ0hq-pSBh8C4EK","data":[{"rsc":["$","$1","c",{"children":[["$","article",null,{"className":"page-container print-area","children":[["$","div",null,{"className":"flex items-center justify-between","children":[["$","$L2",null,{"href":"/resources","className":"back-link","children":"← All resources"}],["$","$L3",null,{}]]}],["$","div",null,{"className":"mt-8 overflow-hidden rounded-2xl border border-zinc-200 bg-white shadow-sm dark:border-zinc-800 dark:bg-zinc-900/60","children":["$","div",null,{"className":"px-8 py-8 sm:px-10","children":[["$","h1",null,{"className":"mb-8 page-title","children":"Intro to Meditation"}],["$","div",null,{"className":"prose prose-zinc dark:prose-invert max-w-none","children":[["$","p","p-0",{"children":"Shamatha meditation, also known as calm-abiding meditation, is a foundational practice in\nvarious Buddhist traditions, including Theravada and Mahayana. The term \"shamatha\" comes\nfrom the Sanskrit language and can be translated as \"calmness\" or \"tranquility.\" This meditation\npractice is focused on developing single-pointed attention and cultivating a calm and stable\nmind. Here's an explanation of shamatha meditation:"}],"\n",["$","ol","ol-0",{"children":["\n",["$","li","li-0",{"children":"Posture: Begin by finding a comfortable and stable posture, either sitting on a cushion or\na chair. Keep your spine upright, shoulders relaxed, and hands resting comfortably. You\ncan close your eyes or keep them slightly open with a soft gaze."}],"\n",["$","li","li-1",{"children":"Object of Focus: Choose an object of focus to anchor your attention. Common objects of\nfocus in shamatha meditation include the breath, a visual object, a mantra, or a\nsensation in the body. The breath is often used as it is readily available and can be\nobserved at the nostrils, abdomen, or entire breath cycle."}],"\n",["$","li","li-2",{"children":"Attention and Resting: Direct your attention to the chosen object and gently rest your\nfocus on it. As thoughts, emotions, or distractions arise, acknowledge them without\njudgment and gently bring your attention back to the object of focus. Cultivate a sense of\nrelaxation and non-striving in your practice."}],"\n",["$","li","li-3",{"children":"Single-Pointed Attention: As you continue the practice, aim to develop single-pointed\nattention on the chosen object. This means training your mind to remain steadily and\ncontinuously focused on the object without wavering or getting lost in discursive thinking.\nWhenever you notice your mind wandering, gently bring it back to the object of focus."}],"\n",["$","li","li-4",{"children":"Stability and Tranquility: Through regular practice, shamatha meditation cultivates\nstability and tranquility of the mind. With time and consistent effort, distractions become\nless frequent, and the mind becomes more settled and focused. This leads to a sense of\ncalmness, clarity, and inner stillness."}],"\n",["$","li","li-5",{"children":"Extended Practice: Shamatha meditation can be practiced for shorter or longer\ndurations, depending on your capacity and circumstances. Beginners may start with\nshorter sessions, gradually increasing the duration as their ability to sustain attention\nimproves."}],"\n",["$","li","li-6",{"children":"Integration and Daily Life: The benefits of shamatha meditation extend beyond the\nformal practice itself. As you develop stability and tranquility in meditation, you may find\nit easier to maintain focus, stay present, and respond skillfully in daily life situations. The\npractice can enhance mindfulness, reduce reactivity, and promote overall well-being."}],"\n"]}],"\n","$L4","\n","$L5","\n","$L6","\n","$L7","\n","$L8","\n","$L9","\n","$La","\n","$Lb"]}]]}]}]]}],["$Lc"],"$Ld"]}],"isPartial":"$@e","staleTime":"$f","varyParams":null},{"rsc":"$L10","isPartial":"$@11","staleTime":"$f","varyParams":null},{"rsc":"$L12","isPartial":"$@13","staleTime":"$f","varyParams":"$14"},{"rsc":"$L15","isPartial":"$@16","staleTime":"$f","varyParams":"$14"},{"rsc":"$L17","isPartial":"$@18","staleTime":"$f","varyParams":null}],"isUpgradeableISRFallback":false,"a":"$@19","rootVaryParams":null,"needsRuntimeRequest":"$@1a"} 1b:I[97367,["/_next/static/chunks/1mpnoxox0-4cg.js"],"OutletBoundary"] 1c:"$Sreact.suspense" 1e:I[97367,["/_next/static/chunks/1mpnoxox0-4cg.js"],"ViewportBoundary"] 1f:I[97367,["/_next/static/chunks/1mpnoxox0-4cg.js"],"MetadataBoundary"] 20:I[27201,["/_next/static/chunks/1mpnoxox0-4cg.js"],"IconMark"] 21:I[39756,["/_next/static/chunks/1mpnoxox0-4cg.js"],"default"] 22:I[37457,["/_next/static/chunks/1mpnoxox0-4cg.js"],"default"] :HL["/_next/static/chunks/21amxd8rs4oiw.css","style"] 4:["$","p","p-1",{"children":["Shamatha meditation serves as a foundation for other contemplative practices, such as insight\nmeditation (",["$","em","em-0",{"children":"vipassana"}],") or visualization practices. It provides a stable platform for deepening\none's understanding and cultivating wisdom. It is often recommended to learn shamatha\nmeditation under the guidance of an experienced teacher to receive proper instructions and\nsupport in the practice.\nMBSR stands for Mindfulness-Based Stress Reduction, a structured program developed\nby Jon Kabat-Zinn in the late 1970s. It combines elements of mindfulness meditation,\nbody awareness, and gentle movement to help individuals manage stress, enhance\nwell-being, and develop resilience. MBSR is typically taught in a group setting over the course of 8 to 10 weeks, with weekly sessions and daily home practice."]}] 5:["$","p","p-2",{"children":"Here's an explanation of MBSR practice:"}] 6:["$","ol","ol-1",{"children":["\n",["$","li","li-0",{"children":"Mindfulness Meditation: The core of MBSR is mindfulness meditation.\nParticipants are guided to develop non-judgmental awareness of their\npresent-moment experiences, including thoughts, sensations, and emotions. This\ninvolves intentionally paying attention to the breath, body sensations, or other\nanchor points, and continually returning to the present moment whenever the\nmind wanders."}],"\n",["$","li","li-1",{"children":"Body Awareness: MBSR places significant emphasis on cultivating awareness of\nthe body. Through guided body scans and mindful movement practices such as\nyoga, participants learn to bring a non-judgmental and curious attention to bodily\nsensations, tensions, and overall physical well-being. This helps to foster a\ndeeper connection with the body and develop greater body awareness."}],"\n",["$","li","li-2",{"children":"Inquiry and Reflection: MBSR includes periods of inquiry and reflection where\nparticipants are encouraged to explore their experiences and insights with\ncuriosity and openness. This allows for a deeper understanding of patterns of\nthinking, emotional reactivity, and habitual stress responses, fostering\nself-awareness and insight."}],"\n",["$","li","li-3",{"children":"Daily Home Practice: A key component of MBSR is the commitment to daily\nhome practice. Participants are encouraged to engage in formal meditation\npractices and gentle movement exercises for a specified duration each day. This\nregular practice helps to deepen the learning, develop a sustainable habit, and\nintegrate mindfulness into daily life."}],"\n",["$","li","li-4",{"children":"Group Support: MBSR is typically taught in a group setting, providing a supportive\nenvironment for participants to share their experiences, challenges, and insights.\nGroup discussions and interactions create a sense of community and foster\nmutual support among participants on their mindfulness journey."}],"\n",["$","li","li-5",{"children":"Stress Reduction and Coping Skills: MBSR aims to help individuals manage\nstress more effectively. By cultivating mindfulness, participants develop skills to\nrespond rather than react to stressors, enhancing their ability to cope with\nchallenging situations and reducing the negative impacts of stress on their\nmental and physical well-being."}],"\n",["$","li","li-6",{"children":"Applications in Daily Life: MBSR encourages the integration of mindfulness into\ndaily life activities, extending the practice beyond formal meditation sessions.\nParticipants are guided to bring mindful awareness to routine activities such as\neating, walking, and communicating, enhancing their ability to be fully present\nand engaged in each moment."}],"\n"]}] 7:["$","p","p-3",{"children":"MBSR has been widely researched and has demonstrated effectiveness in reducing\nstress, anxiety, depression, and improving overall well-being. It has been successfully\napplied in various settings, including healthcare, workplaces, schools, and community\nsettings. It is important to note that MBSR is typically taught by trained instructors who\nhave undergone specific training and certification in the MBSR program."}] 8:["$","p","p-4",{"children":["The seven-pointed seated meditation posture, also known as the ",["$","em","em-0",{"children":"seven-point posture of\nVairocana"}],", is a traditional posture often used in meditation practices, particularly within\nTibetan Buddhist traditions. This posture is designed to cultivate stability, comfort, and\nan optimal state of alertness for meditation."]}] 9:["$","p","p-5",{"children":"Here's an explanation of the seven points:"}] a:["$","ol","ol-2",{"children":["\n",["$","li","li-0",{"children":"Legs crossed: Begin by sitting on a cushion or mat with your legs crossed in a\ncomfortable position. The most common cross-legged positions used are the full\nlotus posture (crossing both legs with feet resting on opposite thighs), half lotus\n(one foot resting on the opposite thigh while the other rests on the floor), or the\nBurmese posture (both feet resting on the floor)."}],"\n",["$","li","li-1",{"children":"Hands placed: Rest your hands on your lap or thighs. The most common hand\nplacement is to rest your right hand on top of your left hand, palms facing\nupward, with the thumbs lightly touching, forming an oval shape. However, you\ncan also rest your hands in any comfortable position, such as placing them on\nyour thighs or clasping them together."}],"\n",["$","li","li-2",{"children":"Spine straight: Keep your spine erect and aligned, but not rigid or tense. Imagine\na thread pulling the crown of your head toward the sky, elongating your spine.\nThis promotes stability and alertness during meditation."}],"\n",["$","li","li-3",{"children":"Shoulders relaxed: Allow your shoulders to relax downward and naturally away\nfrom your ears. Avoid slouching or hunching the shoulders forward, as this can\nlead to tension and discomfort."}],"\n",["$","li","li-4",{"children":"Chin tucked: Gently tuck your chin in slightly, aligning it with the horizontal plane\nof the ground. This helps maintain the alignment of the spine and encourages an\nopen and relaxed neck."}],"\n",["$","li","li-5",{"children":"Mouth and jaw: Keep your mouth closed and your jaw relaxed. Allow your teeth to\nrest naturally, with the tongue lightly touching the roof of the mouth just behind\nthe front teeth. This helps to reduce unnecessary tension in the facial muscles."}],"\n",["$","li","li-6",{"children":"Eyes focused: There are different approaches to eye position in meditation. Some\ntraditions suggest keeping the eyes slightly open with a soft gaze, directing the\ngaze downward toward the tip of the nose or a few feet in front of you. Others\nrecommend closing the eyes gently and maintaining an inner focus. Choose the\noption that feels most comfortable and conducive to your practice."}],"\n"]}] b:["$","p","p-6",{"children":"The seven-pointed seated meditation posture is a guide, and it is important to prioritize\ncomfort and stability in a way that suits your body and physical condition. If you\nexperience discomfort or strain, feel free to make adjustments to find a\nposture that\nworks best for you while maintaining the overall principles of stability,\nalertness, and relaxation."}] c:["$","script","script-0",{"src":"/_next/static/chunks/2gmyx5g1471uh.js","async":true}] d:["$","$L1b",null,{"children":["$","$1c",null,{"name":"Next.MetadataOutlet","children":"$@1d"}]}] 10:["$","$1","h",{"children":[null,["$","$L1e",null,{"children":[["$","meta","0",{"charSet":"utf-8"}],["$","meta","1",{"name":"viewport","content":"width=device-width, initial-scale=1"}]]}],["$","div",null,{"hidden":true,"children":["$","$L1f",null,{"children":["$","$1c",null,{"name":"Next.Metadata","children":[["$","title","0",{"children":"Intro to Meditation | Alki Dharma Community"}],["$","meta","1",{"name":"description","content":"A brief introduction to Shamantha meditation"}],["$","meta","2",{"name":"keywords","content":"Intro to Meditation,meditation,dharma,buddhist practice,west 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