Calm Abiding (Samatha) Meditation for Beginners and Students

Samatha, or Calm Abiding Meditation, can be one of the most powerful meditation techniques to induce one with a sense of calm, peace and clarity. It is the perfect practice for beginner meditators and students in terms of relieving stress and improving mental function. So how do you start practicing Samatha, or Calm Abiding Meditation?

Simply start by taking three deep breaths in and out through the nose.
As you let your breath return to its natural rhythm, become aware of all your bodily sensations as you breathe in, relaxing the entire body.
As you breath out, stay aware of all your bodily sensations, relaxing the entire body.

While it may sound simple and easy, there are a few subtleties to the practice that you should be aware of to get the most out of your practice. If you practice properly you can easily develop resilient levels of concentration and calm which will help in everything from relieving stress to improving memory and mental clarity.

Detailed Samatha Instructions for Beginners

Environment and sitting posture

Similar to most other techniques, the general instructions are to find a quiet place where you feel safe and won’t be exposed to distractions. As a beginner, it should also be indoors so you are not exposed to the elements and can really let go and relax. Any quiet room of your home will work and if it is cold, cover yourself with a throw or blanket.

Samatha is traditionally practiced in the sitting posture as it can lead to some very deep meditative states. If you are lying down, you are more likely to fall asleep as it can be very relaxing and comfortable.

“Anything sitting posture with a straight back and neck is conducive to a state of alertness”

In general, you want to just sit in any position that feels comfortable to you. There is no requirement to sit in a particular posture. As long as you make sure that your back and neck are relatively straight. This will be conducive to an alert state of mind.

If you are sitting cross legged on the floor, sit on a meditation cushion, set of folded towels or a folded blanket. Ensure that your hips are not below your knees. This will help with your posture and reduce unnecessary back pain. Place your hands where ever you feel they are comfortable. Close your eyes and try to keep them closed throughout your entire practice.

*Find a meditation spot that is free from distraction*

Getting settled into your meditation

Start by taking three deep breaths in and out through your nose. On the in-breath, ensure that you fill the lungs all the way and that your belly expands. On the out-breath, ensure that you empty the lungs as much as possible. While you breathe, just focus on letting go and just releasing any pent-up tension.

Become aware of your natural breath

Let your breath come back to its natural rhythm. Now, as you breathe in, you are simply aware of all the entirety of your body and the physical sensations you feel, allowing the body to relax and be calm. Similarly, as you breathe out, you are simply aware of all the entirety of your body and the physical sensations you feel, allowing the body to relax and be calm.

“Just be aware, observe and do nothing”

Keep your attention on the feeling of each inbreath and each outbreath as it feels in the entirety of the body, relaxing with every breath. Pay close attention to how the body feels, how the breath feels in the body. Do not follow the breath into the body – for example, down into the lungs. Just stay aware of the actual physical sensations you feel as you breathe. They can be anywhere within the structure of the body.

Dealing with thoughts and distractions

When thoughts arise, and they will, just gently and calmly, without any judgment whatsoever, keep coming back to your breath and body’s sensations. Never try to suppress your thoughts or criticise yourself for thinking too much. Don’t get discouraged or irritated. The manifestation of thoughts during this process is completely natural, most especially as a beginner. If you try to force your mind to be quiet, it will only rebel and get louder. Just be aware that the thought has occurred and come back to the flow of your natural breath along with your bodily sensations.

“You must allow the mind to come to a place of natural rest.”

It is actually through the process of repeatedly and non-judgmentally coming back to your object of awareness that you improve your concentration and sense of calm. This recurrent failure and acceptance of that, is what improves your resilience and makes you better able to handle the stressful and inevitable ups and downs of life.

*Thoughts are like clouds – just watch them and let them pass on their own*

How Long to Practice Samatha

For Samatha, I would recommend starting with at least 15 minute meditation sessions at minimum, but this is not compulsory. Any time you have to practice a technique like this will be beneficial to you. But generally the longer the better, as it commonly takes the mind at least 5-10 minutes to settle down into most things. As you become more confident with the technique, you can slowly start increasing the length of your sits.

Sitting twice a day is also extremely beneficial, as we are diurnal animals and our bodies operate in cycles. Try not to practice right after meals as you might get sleepy due to blood flow being diverted to your digestive system. So in the morning, you should practice before breakfast. In the evening, try before dinner or at least 1-2 hours after dinner.

Samatha meditation can also be extremely beneficial right before exams or before a high pressure event, such as public speaking. Use it to bring yourself back to a balanced state of mind, so your brain can do what it does best.

Why Practice Samatha?

Whether you are a beginner meditator or a student, your goals quite similar – to find some calm, peace and mental clarity so you can relax and/or perform. This is why I group students along with beginner meditators. Your goals for meditation are extremely important to the technique you ultimately decide to practice. You can learn a little more about this in my post on which meditation is best for students.

*Samatha meditation can induce vast states of relaxation*

When we are stressed or anxious, the mind closes tight like a clam trying to protect itself. When we are feeling relaxed, calm and at ease, our minds open up like a flower. Not only does this help us absorb a greater amount of information and process this information more efficiently, but it also gives us the ability to be more resilient to stress.

“When we are feeling relaxed, calm and at ease, our minds open up like a flower.”

You may have noticed that having a calm, steady and focussed mind allows you to see the reality in front of you more clearly and objectively. You react to your environment less, and act more out of your will. Whatever your situation or goals, this is a useful state to be in.

As a student, your memory will improve as your mind will be willing to absorb information more easily and freely, and your critical thinking expands, allowing you to problem solve and reason with clarity.
As a beginner meditator, you will be able to more easily investigate the reality in which you live as you see things more clearly. It is this objective observation, particularly of your inner reality, that leads to permanent shifts in your consciousness and general levels of happiness.

In general, the practice brings your body and your mind back into alignment and balance by activating your parasympathetic nervous system and switching off your fight-or-flight response. It slows down your heart and breathing rate, blood pressure and soothes your nerves. This is particularly helpful for those who are continually stressed and therefore overwork their sympathetic nervous system to be in perpetual survival mode. Nowadays this seems to be almost everyone – from students to office workers and even teachers.

We all need a break sometimes. So do yourself a favour, sit on a cushion and connect with yourself. Your body and your mind will thank you. Trust me.