Meditation Methods Basic 1

For Basic Skill Development

  1. Count your breath with your fingers.

  2. Be aware of breathing sensations (e.g. in your belly or nose)

  3. Maintain unbroken continuous awareness from the beginning to the ending while being aware of your breath.

  4. 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

  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.

Breath

  1. Know you are breathing.

  2. Know a cause of your breath.

  3. Know relation between your breath and the world or something else.

  4. Know your breath from another angle.

  5. Be aware of your breath in your mind.

  6. Know the viewing angle (of your mind) on your breath.

  7. Know the true nature of your breath.

Body

Apply the Breath method to your body.

Mind

Apply the Breath method to your mind.

General Practice

  1. Be aware of phenomena in your body and mind.

  2. Know the true nature of the phenomena.