๐Ÿง˜ Meditation Practice เธเธฒเธฃเธ›เธเธดเธšเธฑเธ•เธดเธชเธกเธฒเธ˜เธด

Samatha (calm) and Vipassana (insight) meditation as taught in the Theravฤda tradition. Choose a session below or use the timer freely.
๐Ÿชท The teaching is freely given. In the spirit of dฤna (generosity), the Theravada Dhamma teachings and Dhamma articles are free for everyone, always โ€” no account, no subscription, no level required. The guided sessions and technique guides on this page are free too โ€” sitting in meditation is the practice itself, not a study tool, so it is never put behind a paywall. Monastics practise free โ€” Monk Mode waives every tier across the rest of the site too.

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๐ŸŒŠ Samatha ๐Ÿ‘๏ธ Vipassana ๐Ÿซ Body Scan

๐ŸŒŠ Samatha (Calm/Concentration)

โ–ผ

เธชเธกเธ–เธฐ

sร -mรก-tร 

Concentration meditation leading to deep absorption (jhana).

Anapanasati (Breath Meditation)

เธญเธฒเธ™เธฒเธ›เธฒเธ™เธชเธ•เธด

Instructions:

1 Sit comfortably with spine straight
2 Close eyes gently
3 Bring attention to breath at nostrils
4 Note sensation of air entering and leaving
5 When mind wanders, gently return
6 Do not control breath, just observe
โœจ Benefits: Develops concentration, calms mind

Buddhanussati (Recollection of Buddha)

เธžเธธเธ—เธ˜เธฒเธ™เธธเธชเธ•เธด

Instructions:

1 Settle into comfortable posture
2 Bring to mind qualities of the Buddha
3 Recite internally: "Buddho" with each breath
4 Feel gratitude arising
5 Let mind rest in this recollection
โœจ Benefits: Develops faith, joy, concentration

Metta Bhavana (Loving-Kindness)

เน€เธกเธ•เธ•เธฒเธ เธฒเธงเธ™เธฒ

Instructions:

1 Generate loving-kindness towards yourself
2 Repeat: "May I be happy, free from suffering"
3 Extend to loved ones, then neutral people
4 Gradually extend to difficult people
5 Finally extend to all beings everywhere
โœจ Benefits: Overcomes ill-will, develops compassion

๐Ÿ‘๏ธ Vipassana (Insight Meditation)

โ–ผ

เธงเธดเธ›เธฑเธชเธชเธ™เธฒ

wรญ-bpร t-sร -naa

Insight meditation seeing impermanence, suffering, non-self.

Kayanupassana (Contemplation of Body)

เธเธฒเธขเธฒเธ™เธธเธ›เธฑเธชเธชเธ™เธฒ

Instructions:

1 After establishing concentration
2 Notice physical sensations
3 Label: pleasant, unpleasant, or neutral
4 Observe how sensations arise and pass
5 Notice impermanent nature of the body
โœจ Benefits: Insight into the nature of the physical form

Vedananupassana (Contemplation of Feelings)

เน€เธงเธ—เธ™เธฒเธ™เธธเธ›เธฑเธชเธชเธ™เธฒ

Instructions:

1 After establishing concentration
2 Notice feeling tone of each experience
3 Label: pleasant, unpleasant, or neutral
4 Observe how feelings arise and pass
5 Notice impermanent nature of all feelings
โœจ Benefits: Insight into arising and passing

Cittanupassana (Contemplation of Mind)

เธˆเธดเธ•เธ•เธฒเธ™เธธเธ›เธฑเธชเธชเธ™เธฒ

Instructions:

1 Observe the state of your mind
2 Note: Is there desire? Aversion? Delusion?
3 Is mind concentrated or scattered?
4 Simply observe without judgment
5 Notice how mental states change
โœจ Benefits: Understanding nature of consciousness

Dhammanupassana (Contemplation of Dhammas)

เธ˜เธฑเธกเธกเธฒเธ™เธธเธ›เธฑเธชเธชเธ™เธฒ

Instructions:

1 Observe mental phenomena as they arise
2 Identify Five Hindrances when present
3 Notice arising and passing of thoughts
4 See all phenomena as "not-self"
5 Rest in awareness itself
โœจ Benefits: Direct insight into reality

๐Ÿซ Body Scan Meditation

โ–ผ

เธเธฒเธฃเธชเนเธเธ™เธฃเนˆเธฒเธ‡เธเธฒเธข

gaan sร -gษ›ษ›n 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:

๐Ÿ“‹ 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:

1
Posture

Sit comfortably or lie down in a relaxed position. Close your eyes if it feels comfortable.

2
Set intention

Take a few deep breaths and set an intention to be present with your body sensations.

3
Ground yourself

Notice the points of contact between your body and the surface supporting you.

4
Start at the feet

Bring your attention to your toes, then the soles of your feet, then the tops of your feet.

5
Move up slowly

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
6
For each area
  • 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
7
Breath awareness

You can use your breath as an anchor, returning to it between each body part.

8
Whole body awareness

After scanning individual parts, try to hold an awareness of your entire body as a whole.

9
Ending the practice

Slowly open your eyes and take a moment to notice how you feel.

๐Ÿ’ก Tips:
  • Start with short sessions (5โ€“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" 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

1
Posture

Sit comfortably or lie down in a relaxed position. Close your eyes if it feels comfortable.

2
Set intention

Take a few deep breaths and set an intention to be present with your body sensations.

3
Ground yourself

Notice the points of contact between your body and the surface supporting you.

4
Start at the feet

Bring your attention to your toes, then the soles of your feet, then the tops of your feet.

5
Move up slowly

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.

6
For each area

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.

7
Breath awareness

You can use your breath as an anchor, returning to it between each body part.

8
Whole body awareness

After scanning individual parts, try to hold an awareness of your entire body as a whole.

9
Ending the practice

Slowly open your eyes and take a moment to notice how you feel.

๐Ÿ’ก 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.

โ˜ธ โ˜ธ โ˜ธ

๐ŸŒฑ Practice Guidance

For Beginners:

  • Start with 10โ€“15 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 30โ€“45 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

๐Ÿ“š Learn Meditation Vocabulary

Practise the Thai pronunciation of meditation terms:

Dhamma Vocabulary โ†’ Meditation Lesson โ†’