Vipassana

Vipassana meditation instructions:

Sit in a relaxed and upright posture, with straight spine, open chest, hands resting naturally on the thighs. To take such a posture already expresses the genuine dignity of being human. To remain in that posture during the ups and downs of our thought and emotional processes expresses the fundamental confidence of trusting in unconditional goodness. The eyes are open [or closed] with soft gaze, slightly down, and we take the same attitude to the other senses-open but not fixed or harshly string to experience something. As we sit there, we allow our minds to identify with the outgoing breath, to go out with it, and then to return to be attentive to the posture as the breath comes in. As thoughts, feelings, and physical sensations begin to pop up, we note them and let them be as they are, not trying to push them away, or holding onto them and indulging them. We begin to become mindful of the precise details of our thought and perceptual processes and also aware of the relationship between them. A thought or feeling arises, and then it goes away. Where it arises from and whence it goes, who can say? But occasionally we might catch a glimpse of non-thought, of open mind. A glimpse can be tremendously refreshing. It is such a relief to realize that we can afford to let go of our conceptualizing process altogether. 

When your mind empties through this practice of watching, your chi will begin to rise into your head and that stream of refreshing chi energy will silently pour into your brain to quiet your thoughts just as a stream of clear water that enters a muddy pond will soon clarify it as well. All you have to do to let it happen is just let go of your thoughts and rest your mind. Then it will happen all by itself.

That clear energy that also arises... due to your detaching from thoughts that frees or unleashes your vital energies from suppressed restraint... will also begin to clean the tissues of your skin and face, arms and legs. It will produce all sorts of rejuvenations that the sages of various religions have cataloged.

Don't wait several hundred years for science to prove this. Just get out and do this.

There are all sorts of meditation methods you can practice in the world, but they are all built around these two principles of watching (observation) thoughts to produce a mental realm of quiet called "stopping" (cessation). In time these two principles of cessation and contemplation converge into the spiritual principles of samadhi and prajna transcendental wisdom.

This is basically the meditation practice called vipassana.

In meditation you watch your thoughts - you "contemplate them" by observing them without pushing them or getting involved with them - and in time they will naturally die down so that your mind becomes clear and empty of thoughts. That's a purified mental state that's closer to "God" or your original nature because it is filled with less ego notions.

Sources:

http://www.meditationexpert.com/meditation-techniques/m_vipassana_meditation_techniques.htm

http://www.meditationexpert.com/ebok/howtomeditate.pdf

Breath Meditation:

The following is a brief summary of instructions for meditators practicing breath meditation:

• Attend to the sensation of breath/air wherever it enters and exits the body.
• If visual perceptions arise, ignore them.
• If the mind wanders do not allow it. Return to only the point of contact of breath.
• Hold attention on the spot throughout the entire duration of in-breath and out-breaths.
• The sensation or perception of sensation of moving air will change to a static feeling, this is the sign of the mind stilling.
• Dwell on this airy, buoyant quality, which should pervade the head. One should experience a cool and airy emptiness of the head. This may extend throughout the body. This is a further "sign" of increasing stillness.
• Remain with this airy lightness as an experience to focus upon.
• All hindrances should have fallen away and the five jhana factors will be present to a degree that may be weak, medium or strong.
• Refer to the Anapanasati Sutta for further instructions.

Source: http://www.arrowriver.ca/dhamma/nimitta.html

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