Meditation Methods Basic 1

For Basic Skill Development

  1. Sit upright and balanced so that your body becomes relaxed and pleasant on its own.
  2. Count your breath with your fingers.
  3. Be aware of breathing sensations (e.g. inflating, deflating)
  4. Maintain unbroken continuous awareness from the beginning to the ending while being aware of your breath.
  5. Be aware of common phenomena in your body and mind. (For example, breathing sensations, other body sensations, pleasantness, unpleasantness, likes, dislikes, urges, thoughts and others.)

For Additional Basic Skill Development

  • Just be with pleasantness, unpleasantness and urges.
  • Intentionally act instead of unintentionally or automatically acting, e.g. thinking, moving, scratching, chewing.
  • Be aware of patterns.
  • Being grateful for what you are experiencing.
  • Be aware of a contraction when your mind believes to know something it does not know.

Preparation Exercises with Breath

  1. Be aware of your in-breath as in-breath and out-breath as out-breath.
  2. Be aware of your breath in-depth. (For example, constricted in-breath as constricted in-breath, relaxed out-breath as relaxed out-breath.)
  3. Be aware of your breath and your whole body, which allows you to breathe.
  4. Be aware of your breath and your mind, which is aware of your breath.

Preparation Exercises with Mental State

Notice how is your mind (or the state of your mind whether it is):

  • pleasant or unpleasant,
  • calm or not calm,
  • content or not content,
  • craving or not craving,

Preparation Exercises with Mental Actions

  • Be aware whether your mind is remembering, planing or doing something else.