“Katamo panāyye, samādhi,
Furthermore, righteous lady, what is meditation?
katame dhammā samādhinimittā,
What is the object of meditation?
katame dhammā samādhiparikkhārā,
What are the requirements for meditation?
katamā samādhibhāvanā”ti?
What is the development of meditation?

“Yā kho, āvuso visākha, cittassa ekaggatā ayaṃ samādhi;
Brother Visākha, tranquility of the mind, that is meditation;
cattāro satipaṭṭhānā samādhinimittā;
The four foundations of presence are the object of meditation;
cattāro sammappadhānā samādhiparikkhārā.
The four wise undertakings are the requirements for meditation.
Yā tesaṃyeva dhammānaṃ āsevanā bhāvanā bahulīkammaṃ,
The practice, development and cultivation of these things,
ayaṃ ettha samādhibhāvanā”ti.
This is the development of meditation.

-MN 44 Cūḷavedalla Sutta

The Seven Requirements of Meditation

“Ariyaṃ vo, bhikkhave, sammāsamādhiṃ desessāmi saupanisaṃ saparikkhāraṃ.
Bhikkhus, I will teach you ariyan wise meditation, with its supports and requirements.
Taṃ suṇātha, sādhukaṃ manasi karotha, bhāsissāmī”ti.
Listen and apply your mind wisely to what I will say.
“Evaṃ, bhante”ti kho te bhikkhū bhagavato paccassosuṃ.
Yes venerable sir. The bhikkhus assented to the Exalted One.

Bhagavā etadavoca:
The Exalted One said this:
“Katamo ca, bhikkhave, ariyo sammāsamādhi saupaniso saparikkhāro?
And what, bhikkhus, is ariyan wise meditation with its supports and requirements?

It is this,
Wise Understanding
Wise Attitude
Wise Speech
Wise Action
Wise Living
Wise Undertaking
Wise Presence

yā kho, bhikkhave, imehi sattahaṅgehi cittassa ekaggatā parikkhatā—
Indeed bhikkhus, tranquility of the mind supported with these seven components
ayaṃ vuccati, bhikkhave, ariyo sammāsamādhi saupaniso itipi, saparikkhāro itipi.
That, bhikkus, is called ariyan wise meditation with its supports and requirements.


Sammādiṭṭhissa, bho, sammāsaṅkappo pahoti,
From this Wise Understanding, friend, emerges wise attitude
sammāsaṅkappassa sammāvācā pahoti,
From this wise attitude, emerges wise speech
sammāvācassa sammākammanto pahoti.
From this wise speech, emerges wise action
Sammākammantassa sammāājīvo pahoti,
From this wise action, emerges wise living
sammāājīvassa sammāvāyāmo pahoti,
From this wise living, emerges wise undertaking
sammāvāyāmassa sammāsati pahoti,
From this wise undertaking emerges wise presence
sammāsatissa sammāsamādhi pahoti,
From this wise presence emerges wise meditation
sammāsamādhissa sammāñāṇaṃ pahoti,
From this wise meditation emerges wise knowledge
sammāñāṇassa sammāvimutti pahoti.
From this wise knowledge emerges wise liberation.

-MN 117 Mahā­cat­tārīsa­kasutta


Where to begin?

Loving Kindness is always a good place to start.

Mettābhāvanā, in pāli, literally means "the cultivation of Loving-Kindness."

Bhāvanā, is also often translated as "meditation."

Meditation, literally is "Wholesome mental development."

To develop or to train our minds in wholesome states.

To generate them, bring them to growth, maturity, increase and fulfilment.

Naturally, by developing these wholesome states, the mind becomes still, collected and happy. It is content, not looking outwards anymore.

There is no need to force anything, in fact, it is when we let go that we can fully grasp the depth of the Buddha's teaching.

The Relax Step

The 6Rs are a wonderful tool to help us practice wisely.

Craving Manifests as tension in the body and in the mind.

By purposefully relaxing that tension and abandoning that craving,

we allow the mind to open up and expand.

Relief happens...

And naturally, a mind without craving is a present mind,

a happy mind, a mind that is "fully aware." 

Meditation Instructions

From the Sāmaññaphala Sutta, The Discourse on the Fruits of the Truth-Seeking Life.

The second discourse of the Digha Nikaya, therefore, the second sutta of the entire Canon.

This exposition of the Buddha's path is then repeated in each of the following 12 suttas that constitute the very first chapter of this first collection of Discourses in the Pali Canon.

Perhaps this is enough for genuine seekers to pay special attention to. :)