๐ง Meditation Practice เธเธฒเธฃเธเธเธดเธเธฑเธเธดเธชเธกเธฒเธเธด
๐ชท Start a Guided Session
โฑ๏ธ Meditation Timer
Select a session above or set a custom time below.
๐ Bell sounds at phase transitions and session end
๐ Samatha (Calm/Concentration)
เธชเธกเธเธฐ
sร -mรก-tร
Concentration meditation leading to deep absorption (jhana).
Anapanasati (Breath Meditation)
เธญเธฒเธเธฒเธเธฒเธเธชเธเธด
Instructions:
Buddhanussati (Recollection of Buddha)
เธเธธเธเธเธฒเธเธธเธชเธเธด
Instructions:
Metta Bhavana (Loving-Kindness)
เนเธกเธเธเธฒเธ เธฒเธงเธเธฒ
Instructions:
๐๏ธ Vipassana (Insight Meditation)
เธงเธดเธเธฑเธชเธชเธเธฒ
wรญ-bpร t-sร -naa
Insight meditation seeing impermanence, suffering, non-self.
Kayanupassana (Contemplation of Body)
เธเธฒเธขเธฒเธเธธเธเธฑเธชเธชเธเธฒ
Instructions:
Vedananupassana (Contemplation of Feelings)
เนเธงเธเธเธฒเธเธธเธเธฑเธชเธชเธเธฒ
Instructions:
Cittanupassana (Contemplation of Mind)
เธเธดเธเธเธฒเธเธธเธเธฑเธชเธชเธเธฒ
Instructions:
Dhammanupassana (Contemplation of Dhammas)
เธเธฑเธกเธกเธฒเธเธธเธเธฑเธชเธชเธเธฒ
Instructions:
๐ซ Body Scan Meditation
เธเธฒเธฃเธชเนเธเธเธฃเนเธฒเธเธเธฒเธข
gaan sร -gษษn rรขang-gaai
A body scan is a foundational mindfulness practice that can be very helpful for developing body awareness and relaxation. Here's a step-by-step guide on how to do a basic body scan:
๐ How to Do a Body Scan
A body scan is a foundational mindfulness practice that can be very helpful for developing body awareness and relaxation. Here's a step-by-step guide on how to do a basic body scan:
Sit comfortably or lie down in a relaxed position. Close your eyes if it feels comfortable.
Take a few deep breaths and set an intention to be present with your body sensations.
Notice the points of contact between your body and the surface supporting you.
Bring your attention to your toes, then the soles of your feet, then the tops of your feet.
Gradually move your attention up through your body:
- Ankles
- Calves
- Knees
- Thighs
- Hips
- Lower back
- Abdomen
- Chest
- Upper back
- Shoulders
- Arms
- Hands
- Neck
- Face
- Scalp
- Notice any sensations present (e.g., warmth, coolness, tingling, pressure)
- If there's no sensation, simply note the absence of sensation
- Don't try to change anything, just observe
You can use your breath as an anchor, returning to it between each body part.
After scanning individual parts, try to hold an awareness of your entire body as a whole.
Slowly open your eyes and take a moment to notice how you feel.
- Start with short sessions (5โ10 minutes) and gradually increase duration
- If your mind wanders, gently bring it back to the body part you were focusing on
- Don't worry about "doing it right" โ the practice is about cultivating awareness, not achieving a particular state
Remember, like any skill, body scanning improves with regular practice. It's normal for your mind to wander or to have difficulty feeling sensations in some areas at first. With time, your body awareness will likely become more refined.
Step-by-Step Guide
Sit comfortably or lie down in a relaxed position. Close your eyes if it feels comfortable.
Take a few deep breaths and set an intention to be present with your body sensations.
Notice the points of contact between your body and the surface supporting you.
Bring your attention to your toes, then the soles of your feet, then the tops of your feet.
Gradually move your attention up through your body: Ankles, Calves, Knees, Thighs, Hips, Lower back, Abdomen, Chest, Upper back, Shoulders, Arms, Hands, Neck, Face, Scalp.
Notice any sensations present (e.g., warmth, coolness, tingling, pressure). If there's no sensation, simply note the absence of sensation. Don't try to change anything, just observe.
You can use your breath as an anchor, returning to it between each body part.
After scanning individual parts, try to hold an awareness of your entire body as a whole.
Slowly open your eyes and take a moment to notice how you feel.
๐ก Tips
- Start with short sessions (5-10 minutes) and gradually increase duration.
- If your mind wanders, gently bring it back to the body part you were focusing on.
- Don't worry about "doing it right" - the practice is about cultivating awareness, not achieving a particular state.
Remember, like any skill, body scanning improves with regular practice. It's normal for your mind to wander or to have difficulty feeling sensations in some areas at first. With time, your body awareness will likely become more refined.
๐ฑ Practice Guidance
For Beginners:
- Start with 10โ15 minutes of Anapanasati (breath meditation)
- Establish stable attention before attempting insight practices
- Consistency matters more than duration โ daily practice is key
For Intermediate Practitioners:
- Extend sessions to 30โ45 minutes
- Begin with samatha to calm the mind, then shift to vipassana
- Practise Metta (loving-kindness) to overcome ill-will
For Advanced Practitioners:
- Attend meditation retreats for intensive practice
- Work with a qualified teacher for personalised guidance
- Study the Satipatthana Sutta in depth
๐ Learn Meditation Vocabulary
Practise the Thai pronunciation of meditation terms: