Shamata meditation

 Shamatha meditation (शमथ ध्यान)

Shamatha is a Buddhist meditation practice that develops calmness, stability, and clarity of mind. The Sanskrit word śamatha is commonly translated as “calm abiding.” It trains attention to rest steadily on an object, often the natural breath, without being carried away by thoughts.

How to practise Shamatha

1. Sit comfortably

Sit on a cushion or chair with your back naturally upright. Relax your shoulders, jaw, and hands. Keep your eyes gently open or softly lowered.

2. Rest your attention on the breath

Notice the sensations of breathing at your nostrils, chest, or abdomen. Let the breath flow naturally. Do not try to control it.

3. Notice distraction without judgment

When thoughts, sounds, or emotions arise, recognize them gently. You do not need to suppress them. Return your attention to the breath.

4. Practise consistently

Begin with 5–10 minutes daily. Gradually increase the duration as your concentration and comfort improve.

A simple 5-minute guided practice

5 minutes of calm abiding

Read each instruction slowly and pause between steps.

Minute 1 — Settle

Feel your body sitting. Relax unnecessary tension. Allow breathing to happen naturally.

Minutes 2–3 — Focus

Attend to each inhalation and exhalation. Stay with the immediate physical sensations of breathing.

Minute 4 — Return

When you notice your mind wandering, gently return to the breath. Each return is part of the training.

Minute 5 — Rest

Continue without forcing concentration. Notice your posture and surroundings before ending.

Shamatha develops calm and concentration, while Vipassana develops insight into experience. In Buddhist traditions, the two practices often complement one another.

For further guidance, the University of Melbourne offers a guided Shamatha meditation practice⁠.

One quick question: when you say “ddp,” do you mean a particular teacher, a course, or something else related to Shamatha meditation?