1 Sit in cross legged position

2 Straighten your spine like a straight arrow, represent the directness for the breath to travel the path of meditation

3 Place right hand on top of left hand and hold them below navel position. In this position it is the natural path of meditation the unification of breath and mind.

4 Balance the shoulders and arms like the wing of birds ready to take flight.

5 Bend neck slightly to the front as if chin is touching your Adam's apple

6 A choice of shutting, half shutting or fully open your eyes, gazing eyes at the tip of your nose.

7 Tip of your tongue just touches the top palate.

1. Experience of recognising thoughts
As one tries to place mind on the object of meditation, a continuous stream of thought will arise as a reaction, which cannot, estimated by one's gross mind. Actually one's mind is burdened with such thoughts all the time, but since one never closely placed the mind in meditation they were not noticed previously. Having made the effort to do so the mind in meditation has become aware of these thoughts which previously seemed non existent. Not knowing this to be so, the mediator will be discouraged to notice so many thoughts disturbing this meditation. This however, is the first and most important experience of meditation, which is similar to watching water falling off a steep mountain.

2. Experiencing of the resting thoughts
As one repeatedly places the mind on the object of meditation while being aware of thoughts, after sometime one's thoughts become more reluctant to arise but they will not ceased to rise completely. As the meditator notices the slowing pace of thoughts, it will speed up again and as one become more aware of the reoccurrence of this process it will cease to arise. This alternative repetition of the rising, slowing and ceasing process of thoughts is the second experience of meditation, which is akin to the way a creek makes its way in a deep and narrow gorge.

3. Experience of the exhausted thoughts
As the meditator becomes familiar with the alternative rising and ceasing of one's thoughts and as he or she continues to study this process the thoughts will disappear like a miracle. But as one tries to maintain in this state, the thoughts will interrupt the clarity all of a sudden and then remain in a state of tiredness. This is the third experience of meditation, which is similar to the sight of a pool where streams from three valleys converge at intervals.

4. Experience of Wave-like thoughts
At this stage the meditator develops a state of calmness with the help of awareness and remains in stability for a good length of time without any obstacles. One will have the control to direct the mind with little effort to remain single pointedly. This will however face the rising of one or more thoughts, which will die off itself. At this stage, the meditator may employ inaccurate antidotes or over apply the antidotes. This is the fourth experience of meditation, which is similar to seeing a peaceful ocean with waves.

5. Experience of meditative equipoise
This is the stage where the meditator does not require putting any effort to place the mind on a chosen object, there are neither external sensory objects distracting the mind nor inner thoughts causing mental discursiveness. This is the fifth experience of meditation, which is like a peaceful ocean without waves.

1 Placement
The act of seeking and finding an object on which one will have to place the mind is know as placement. It is the stage where the mind will have difficulties identifying the object. One attains this stage through proper guidance, which one has to learn from a qualified meditator. One must employ the strongest effort to do this.

2 Continual Placement
At this stage the meditator has already found the object but his mind will refuse to stay on the object. Because of this the object could disappear at any time and one's mind will make repeated efforts to find the object. At this stage the meditator generates more effort to place the mind on the found object but cannot place the mind any longer than the first stage. The difference between the first and second stage is in the frequency of placement.

3 Repair Placement
At this stage one would have identified the obstacles which were stealing one's concentration and therefore one develops a technique to straighten or repair one's distracted mind with the help of forced attention and contemplation. The meditator's mind will combat the thief of distraction and will reinforce one's mindfulness to win over the army of distraction. The difference between the second and the third stage is in the recognition of distraction.

4 Closed Placement
When the meditator gains some familiarity with the object of meditation without excessive distraction he or she has to refine his or her mindfulness to gain complete control over the obstacles. This is similar to a leader who has defeated his enemy but needs to consolidate the internal problems of the nation. The meditator will be able to closely place his mind on the object for the favorable duration without any noticeable interference. This is done with the help of his refined mindfulness and uninterrupted attention. There will be no danger of losing the object at this point. This is similar to the example of the swords men defending himself against an experienced archer whose seductive wife also tries to trick him. One's mindfulness has reached its maturity but one will still fail to prolong the duration because of the obstacles of sinking and excitement. One should try to prolong the session but should repeat many short sessions instead. Master that stage without failure.

5 Subdued placement
During the previous stage one can only place the mind for the estimated duration but still the danger of obstacles i.e. sinking and excitement occurs. At this stage one develops an awareness which is capable of remedying grossing sinking and excitement. However, because of the uninterrupted effort to develop awareness, this stage will face the obstacles of subtle sinking which has to be subdued with a carefully managed spy of awareness. This should not however be overdone as it can cause subtle excitement. The difference between the fourth and the fifth stage is that at the fifth stage, the meditator will no longer face gross sinking and excitement. Uninterrupted attention is still required. It is said that " when I develop effort, mental excitement occurs, but when I remedy that, mental sinking sets in"

6 Pacified Placement
At this stage, one has already overcome subtle sinking with the help of matured awareness. This subsequently causes one to face the problem of subtle excitement and the meditator needs to refine awareness with the help of uninterrupted attention. It is called pacified placement when the subtle excitement is totally overcome.

7 Perfectly calm Placement
During the initial period of this stage, residues of both subtle sinking and excitement will still occurs. With the help of the newly developed enthusiastic perseverance, one will have uninterrupted attention to unify mindfulness and awareness.

8 One Pointed placement
The meditator will no longer find any problem and he or she will be able to place the mind one pointedly while strengthening one's uninterrupted attention.

9 Placement in Equanimity
This is the stage of spontaneous achievement where the meditator requires no effort to meditate. Whether he is walking, talking, or meditating there it makes no difference to the power of his concentration. One can stay in this stage while experiencing complete pliancy of one's body and mind.

1 One can see & identify wrong views

2 In the equipoise meditative stage, pliancy is immediately felt. (yielding)

3 The features of pliancy will be present even after meditation.

4 During meditation all gross object merge into space.

5 One's body will feel light as the sky and full of bliss

6 Sometime after a session, one will have a sense of weightlessness in the body.

7 All intention of wrong doing and desire will have ceased

8 Tiredness and sleepiness will settle

9 Our mind will be more stable like that of the mountain.

1 ignorance

2 action/compositional factors

3 consciousness,
a)cause consciousness,
b)effect consciousness

4 name and form

5 sensory sensation

6 contact

7 feeling

8 attachment

9 grasping/ clinging

10 existence/ becoming

11 birth

12 death/ cessation.