#channel/bodhi-light-teachings #speaker/vxp  Hello everyone. Today we're going to talk about how to practice Chan meditation. Chan is a traditional Buddhist meditation method. It's a bit more difficult compared to what you might see out there, but it's by far the most effective way to reduce stress, build up your mental strengths, and heal your body. In Chan, we emphasize sitting in a full lotus posture. That's where your left foot goes over your right thigh first, and then your right foot goes over your left thigh. If you can't do full lotus right now, start with half lotus, which is just your left foot over your right thigh. If that's still too difficult, you can just sit regularly in a simple cross-legged position. But full lotus is the goal you want to work towards. Keep your lower back straight, but let it keep its natural curve. You want your entire body to be relaxed. A lot of people ask, "What about my breathing?" In Chan, we don't want you to interfere with your breathing at all. For your hands, rest them on your lap with your right hand rested on your left hand. Let the tips of your thumbs lightly touch each other, and then close your eyes. So, now that you're sitting still, what do you do with your mind? Bring your focus down to your navel area, what we call the Dantian. While keeping your attention there, you can recite the Buddha's name by silently repeating Amitabha. Amitabha, Amitabha, Amitabha. Or you can recite a mantra instead. In Buddhism, mantras are spiritual words or phrases passed down by the Buddha. One of the most widely known is Om. Whatever you decide to recite, continue focusing on the navel area as you repeat it. If neither reciting Amitabha nor a mantra feels appropriate for you, you can simply focus on the navel area alone. As you sit, curl your tongue upwards so that it gently touches the gums behind your upper front teeth. This closes an important meridian and helps the chi energy flow more smoothly. As soon as you start sitting, you're going to notice two things. First, you will find out that your mind is incredibly noisy. You'll start worrying about work, planning what to eat for lunch, or feeling anxious. When these thoughts pop up, drop the thoughts and bring your focus back to your navel. Starting out, you May find it difficult to let go of your thoughts and May unknowingly begin following them. The key is not to follow or react to your thoughts. As soon as you notice that you're thinking, simply return your focus to your navel. Second, your legs will gradually become uncomfortable. If you sit long enough, that discomfort will eventually turn into pain. Here's the big secret to Chan meditation. Endure the discomfort. When your legs start aching, don't just immediately uncross them. Bear it for a little bit longer. When you sit still and endure the pain, you are building up your concentration power, also known as samadhi. Sitting peacefully through intense physical discomfort helps you stay calm when facing daily stresses and emotional triggers. Chant meditation is a message for cultivating the mind. It May be difficult at first, but practicing for just 15 or 20 minutes each day can produce profound results. Over time, you become less controlled by your emotions, more capable of handling stress, and more mentally resilient. Thanks for watching. If you found this helpful, feel free to leave a comment below. Keep practicing, and I'll see you in the next video.