Turning from the psychological to the practical aspect, meditation for laypeople may be divided into two categories: that which is done intensively, and that which one practices while going about ones daily life. The meditation practiced intensively is also of two sorts: regular daily sitting, and occasional retreat practice.

Regular Daily Sitting

We shall first discuss the regular daily period of intensive sitting which should, where possible, be made every day at the same time. One should guard against its becoming a ritual by earnestness and by being intensely aware of why one had undertaken it. The following suggestions may be found helpful as well.

As to material considerations, the place for meditation should be fairly quiet. If one has a small room which can be used for this purpose, so much the better, and in any case, it is better to meditate alone, unless other members of the household also practice. Where this latter is the case one should make sure that ones mind is pure also in relation to others, for otherwise greed, hatred, and the rest of the robber gang are sure to steal away the fruits of meditation.

Quietness is best obtained by getting up early before others rise; and this is also the time when the mind is clear and the body untired. The sincere meditator therefore keeps regular hours, for he knows how much depends on having just enough sleep to feel refreshed.

After rising and washing one should sit down in clean loose clothing in the meditation place. One may have a small shrine with Buddhist symbols, but this is not essential. Some people find it useful to begin by making the offerings of flowers, incense, and light, carefully reflecting while doing so. It is very common in Buddhist countries to preface ones silent meditation by chanting softly to oneself, Namo tassa bhagavato arahato samma-sambuddhassa, with the Refuges and Precepts. If one knows the Pali passages in praise of the Buddha, Dhamma and Sangha, these may also be used at this time.

Another useful preliminary is a reflection, a discursive recitation, of some truths of the Dhamma, such as the passage suggested below:

Incomparable equanimity

Having this precious opportunity of human birth, I have two responsibilities in the Dhamma: the benefit of myself and the benefit of others. All other beings, whether they be human or non-human, visible or invisible, great or small, far or near, all these beings I shall treat with gentleness and wish that they may dwell in peace. May they be happy . . . May they be happy . . . May they be happy . . . ! I shall help them when they experience suffering, and be glad with them when they are happy. May I develop as well the incomparable equanimity, the mind in perfect balance that can never be upset!

In looking to the welfare of others, I shall not forget my own progress on the path of Dhamma. May I indeed come to know how, driven here and there by the winds of kamma, I have suffered an infinity of lives in all the realms of existence! I must also turn my mind to consider how short and fleeting is this life. How mind and body are ever changing, arising and declining from moment to moment. How neither mind nor body belongs to me, neither of them is mine.

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Practical advice for meditators