MEDITATION FOR BEGINNERS
Meditations for Insight, Inner Clarity, and Cultivating a Compassionate Heart
Includes free audio-guided meditation instruction
meditation for beginners
JACK KORNFIELD meditation for beginners
JACK KORNFIELD meditation for beginners
SixGuidedMeditationsforInsight,InnerClarity, andCultivatingaCompassionateHeart
SixGuidedMeditationsforInsight,InnerClarity, andCultivatingaCompassionateHeart BANTAMBOOKS
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First published in Great Britain in 2005 by Bantam an imprint of Transworld Publishers Bantam edition reissued 2024
Copyright © Jack Kornfield 2004
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ChapterOne 6 TheAncientArtofMeditation
ChapterTwo 10 WhyMeditate?
ChapterThree 16
TheBenefitsofMeditationPractice
ChapterFour 20
Meditation1: ConnectingwiththeBreath
ChapterFive 28
Meditation2: Workingwiththe SensationsintheBody
ChapterSix 38
Meditation3: WorkingwithFeelingsandEmotions
ChapterSeven 50 Meditation4: WitnessingYourThoughts
TABLEOFCONTENTS
ChapterEight 56
Meditation5: ForgivenessMeditation
ChapterNine 62
Meditation6: LovingkindnessMeditation
ChapterTen 68
Meditation7: AnEatingMeditation
ChapterEleven 74
Meditation8: AWalkingMeditation
ChapterTwelve 78
Meditationand SocialResponsibility
ChapterT hirteen 82 HowtoCultivatea
DailyMeditationPractice
AdditionalResources 86 AbouttheAuthor 87
Notes 89
CHAPTER ONE
TheAncientArtofMeditation
TheAncientArtofMeditation
MEDITATIONFORBEGINNERS offersthecentraltrainingand teachingsfoundinthebestBuddhistmonasteriestranslatedforwesternsociety.In MeditationforBeginners ,youwillfindsomeofthe simplestandmostuniversalofthesepracticesofmeditation—in particular,thepracticesofmindfulnessandlovingkindness.Anintegralpartofthisinstructionwillbethesixfundamentalmeditation practicesincludedontheenclosedCD.Theseguidedmeditations wererecordedatactualmeditationretreatsandaredesignedtogive youadirectexperienceofthematerialpresentedinthisbook.
practices available for free download from the Penguin website (see: www. penguin.co.uk/articles/2024/06/meditation-for-beginners). These guided meditations were recorded at actual meditation retreats and are designed to give you a direct experience of the material presented in this book.
MEDITATIONFORBEGINNERS offersthecentraltrainingand teachingsfoundinthebestBuddhistmonasteriestranslatedforwesternsociety.In MeditationforBeginners ,youwillfindsomeofthe simplestandmostuniversalofthesepracticesofmeditation—in particular,thepracticesofmindfulnessandlovingkindness.Anintegralpartofthisinstructionwillbethesixfundamentalmeditation wererecordedatactualmeditationretreatsandaredesignedtogive youadirectexperienceofthematerialpresentedinthisbook.
Thepointoftheseteachingshasnothingtodowithbecominga Buddhist,orlearninganyeasternceremoniesorritualsorbowing. Whatisimportantisthatyoulearnhowtoworkwithmeditationin ordertofindbenefitsfromitinyourlife.Whenwetaketimetoquiet
Thepointoftheseteachingshasnothingtodowithbecominga Buddhist,orlearninganyeasternceremoniesorritualsorbowing. Whatisimportantisthatyoulearnhowtoworkwithmeditationin ordertofindbenefitsfromitinyourlife.Whenwetaketimetoquiet
order to find benefits from it in your life. When we take time to quiet
ourselves,everyhumanbeingcansensethatourlivescouldbelived withgreatercompassionandgreaterwakefulness.Tomeditateisto supportthisinnerpotentialandallowittocomeforthintoourlives.
Therearemanygoodformsofmeditationpractice.Agoodmeditationpracticeisanyonethatdevelopsawarenessormindfulnessofour bodyandoursenses,ofourmindandheart.Itdoesnotreallymatter whichkindyouchoose.Whatismoreimportantisthatafteryou chooseaformofmeditationyoustaywithit,andpracticeitregularly. Meditationtakesdiscipline,justlikelearninghowtoplaythepiano.If youwanttolearnhowtoplaythepiano,ittakesmorethanjustafew minutesaday, onceinawhile,hereandthere.Ifyoureallywantto learnanyimportantskill—whetheritisplayingthepianoormeditation—itgrowswithperseverance,patience,andsystematictraining.
ourselves,everyhumanbeingcansensethatourlivescouldbelived Therearemanygoodformsofmeditationpractice.Agoodmeditationpracticeisanyonethatdevelopsawarenessormindfulnessofour minutesaday, onceinawhile,hereandthere.Ifyoureallywantto learnanyimportantskill—whetheritisplayingthepianoormeditation—itgrowswithperseverance,patience,andsystematictraining. Sopickatypeofmeditationthatappealstoyouandpracticeit. Workwithiteveryday,andworkwithateacherifyoucan,orfind circumstanceswhereyoucansittogetherwithotherpeople.Inthe thingthatishere.
Sopickatypeofmeditationthatappealstoyouandpracticeit. Workwithiteveryday,andworkwithateacherifyoucan,orfind circumstanceswhereyoucansittogetherwithotherpeople.Inthe processofpracticingregularly,youwillbegintodevelopyourcapacitytoopentothepresentmoment.Youwillbegintodeveloppatience andcompassionwhenyousitregularlyandyouwillopentoeverythingthatishere.
So pick a type of meditation that appeals to you and practice it. Work with it every day, and work with a teacher if you can, or find circumstances where you can sit together with other people. In the process of practicing regularly, you will begin to develop your capac ity to open to the present moment. You will begin to develop patience and compassion when you sit regularly and you will open to everything that is here.
MeditationforBeginners willpresentthemostimportantbasicexercisesformindfulnessmediation,alsocalled vipassana practice,theheart ofBuddhistmeditation.Vipassana(aPaliwordmeaning“tosee itationinsoutheastAsiaandiscentraltoallBuddhisttraditions.This practiceemphasizesmindfulattention,developinganimmediate awarenessofone’sexperienceinallspheresofactivity.
MeditationforBeginners willpresentthemostimportantbasicexercisesformindfulnessmediation,alsocalled vipassana practice,theheart ofBuddhistmeditation.Vipassana(aPaliwordmeaning“tosee thingsastheyreallyare”)isthemostwidelypracticedformofmeditationinsoutheastAsiaandiscentraltoallBuddhisttraditions.This practiceemphasizesmindfulattention,developinganimmediate awarenessofone’sexperienceinallspheresofactivity.