1. The technique of meditation based on the Noble Eightfold Path

Twenty five zones or sites of the body are considered for contemplation in the technique of meditation based on the Eight Fold Path. Top of the head, forehead, right eye, nose, left eye, left cheek, mouth, right cheek, chin, neck, upper chest, lower chest (this division if for convenience), upper abdomen, middle abdomen (enclosing the umbilicus), lower abdomen (this division too is for convenience), following parts of the right and left legs – thigh, knee cap, lower leg, sole, toes – together form these 25 (see diagram). These need not be considered right in this order but this sequence is quite convenient once you get used to it. Sit in a comfortable position on the floor or any seat. You may use a cushioned seat if necessary. Lotus and semi lotus positions are said to be ideal as both these are supposed to improve blood circulation in the brain. But any other position convenient for you would do. Now relax the body. Relax the facial muscles. Let all the tension go. Keep the back straight, head up. Relax the mind. Half close the eyes (about 75%).

Now you are ready to meditate. Observe the body with the “mind’s eye” from top of the head down to the toes. Now guide the mind to the top of the head. Starting from the middle of the front of the head observe it right round and come back to the original position. While going round bless the area with loving kindness as follows. “May all beings be healthy, happy and peaceful”! Then let go of the site and go to forehead and bless it also in the same way. The route you take round each zone will have the same shape as the shape of the zone – circular, oval, triangular, long stripe like and so on. Cover all 25 sites this way. Here you observe and bless each site without concentrating on them. Thus you don’t get attached to them but hover over them and leave them that is, ‘let them go’.

While going through this process you may get some pain – itching or some other uncomfortable or unpleasant sensation. Without changing the posture that is, without moving your body, you divert your attention to the spot concerned and bless it with loving kindness 3 to 4 times. It would fade away. But if it is stubborn you leave the place altogether and go back to where you left in the procedure. If you have forgotten it, start from the beginning that is, the head.

You also might hear sounds – voices, a car horn, a TV telecast and so on. If this happens you identify what the sound is but don’t try to detail it i.e. don’t follow it or listen to it. Just be aware of it as a noise and let it go i.e. you don’t get attached to it.

Now while being engaged in the technique, your mind will start getting distracted from the procedure due to various thoughts arising in it. Be aware of these and let them go without following them; going behind them.

Do this exercise at least one hour at a time, ideally twice a day. This is a technique taught by Venerable Lankapura Saripuththa.