Welcome to an introduction to a powerful and practical meditation method, rooted in the ancient wisdom of the Buddha and the concept of Dhammakaya (Dhamma Body). This specific path was rediscovered and taught by the Great Master Phra Mongkolthepmuni (Luang Pu) and is carried forward today by respected teachers.
The Transformative Benefits
While profoundly spiritual, the practice offers concrete, scientific benefits:
- Cognitive:Â Improved productivity and natural focus.
- Emotional:Â Enhanced emotional regulation and self-control.
- Physical:Â Better overall health and well-being.
- Social:Â Stronger, more mindful relationships.
Mindfulness + Relaxation = Your Meditation Sweet Spot! 🎯
The Foundational Principle: Mindfulness (M) and Relaxation (R)
The entirety of this practice rests on the perfect collaboration of M and R. Unlike forced focus which creates strain, this method teaches you to access a natural, contented state of attention.
| State | Relationship | Outcome | Solution |
| Balance | M = R | Bliss, Progress, Contentment | Maintain |
| Too Much Effort | M > R | Tension, Discomfort | Relax & Adjust |
| Too Little Effort | M < R | Sleepiness, Wandering | Gentle Awareness |
The key is to continuously check: Is it just right? You should feel content to be in this state.
The Four Steps to Start
Whenever you begin a session, or need a mental ‘Reset’ due to distraction or discomfort, follow these steps:
- Awareness: Gently adjust your body and mind.
- Comfort: Relax the body and mind; cultivate contentment.
- Maintain: Gently hold steps 1 and 2.
- Check & Reset: Check for mental hindrances. If an issue arises, Reset by returning to Step 1.
The Focal Point & Method
- The Mind’s Home Base: The precise and most balanced focal point is the center of the body, two fingers’ width above the navel.
- Methods: Gently hold a simple, neutral object in your focus—like a clear sphere, a star, or the full moon. Alternatively, use a simple, two-word mantra (like Samma Arahang or Clear & Bright). The object/mantra is only an aid to settle the mind at the center.
Overcoming Hindrances
Be aware of the five common mental hindrances. A primary issue is a wandering mind (thinking/doubt). When thoughts arise:
- Just Observe/Don’t Feed: Do not engage with the thoughts or follow their narrative. Simply acknowledge them and gently return your attention to the center point or your mantra.
- Alternative:Â Try walking meditation to stabilize the mind.
Confirmation of Correct Practice
How do you know you are succeeding? As Luang Por Dhammajayo affirms:Â
“Receiving happiness every time we meditate, even just for a moment, this is confirmation that we are practicing correctly.”
