EXERCISE 9 - Tranquility meditation

1. Sit comfortably on the floor, on a cushion, or in a chair. Sit upright, but do not strain to do so. Sitting upright allows you to breathe properly.
2. Place your hands lightly on your thighs. Your arms should not feel any stress. Your elbows will be close to your torso.
3. Focus your eyes about six feet in front of you, looking down toward the floor. Again, find a focus point that is easy to maintain without stress.
4. Now pay attention to your breath. Notice how it feels to breathe in and out. Follow your breath out, almost as though you can see the movement of the air.
5. You will naturally breathe in again. Then follow the breath out.
6. Getting Past the First Step
7. As you do this, thoughts will occur naturally. The idea of the meditation is to recognize the thoughts, and then return to following your breath.
8. Label the thoughts "thinking," check the comfort of your posture, and then follow the breath again.

This single-pointed meditation can have an object— such as a candle—for its focus. 

With practice, you will find that you cease to stare at your focal point, and your eyes become relaxed and perhaps slightly defocused.

You will find that this meditation is simple, but not necessarily easy. You will sit, breathe, and find that myriad thoughts come to you. You will squirm to get more comfortable. This meditation requires patience, and patience is one of the key qualities you develop along the way. Just as developing skill at a sport takes effort and patience, learning to sit still—still in mind and body—requires time. As your meditation skill increases, you will find you are more patient with other people in your daily activities. This is because you are able to bring your full attention to those individuals.