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for themselves and for others too.
[The sannyasin says that he has his own form of meditation: It works best for me if I think of some quality or something, something that I want to understand more.]
That's my feeling...
So do one meditation...
Whenever you can find time -- and at least once a day you have to find time.... Any time will do, but it is good to do it when the stomach is empty; the more energy is available when the stomach is empty. Not that one should be hungry -- just that the stomach should not be too full; if you have eaten then after two, three hours. Just a cup of tea is good... a cup of tea is very helpful.
Buddhists have used tea for a long time. They have made almost a meditation of drinking tea. And it is helpful: it makes you a little alert, and good! So you can take a cup of tea but not anything else. Whenever you do it, early in the morning or in the night, the stomach should be empty.
The second thing: if you can take a bath before it that will be very helpful. Take a hot bath and a cold shower. First soak yourself in the hot bathtub and then just take a two minute cold shower, but end with a cold shower; that will prepare you perfectly.
Then take a cup of tea and sit; make yourself comfortable. If you can sit on the floor, you can have a pillow underneath, that will be good. If it feels difficult or the posture is difficult, you can sit on the chair.
Relax the whole body and just concentrate on the middle of your chest, just in the middle where the rib bones and the stomach starts. With closed eyes, imagine that a small buddha statue is there, just an outline of a buddha statue. You can have a picture of a small buddha statue so that you can figure it out. Just a two inch size buddha statue.
Visualise it as being made of light and that rays are spreading out from it. Get absorbed in it, and it will be work so you can go into it easily... rays spreading, filling your whole body.
If you can also sit in a buddha posture on the floor that will be very helpful, because that figure and your posture will fit together. The rays are spreading and the whole body becomes full
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