May my parents be filled with lovingkindness The practice uses specific phrases to send loving and kind wishes to (a) yourself, (b) your parents, (c) your teachers or mentors, (d) your family, (e) your friends, (f) neutral persons, (g) difficult persons (or enemies), and (h) to all beings everywhere, without exception. Metta practice, also called lovingkindness meditation, cultivates both compassion and concentration. If you are interested in learning more about the four foundations of mindfulness, read Breath by Breath by Larry Rosenberg, or The Heart of Buddhist Meditation by Nyanaponika Thera. The 7 factors of enlightenment and proceeding to all the sense and thought experiences They are:ġ) Mindfulness of the body (starting with breath).Ģ) Mindfulness of feeling (there are 3 – pleasant, unpleasant, and neutral).ģ) Mindfulness of mental objects (thoughts and emotions).Ĥ) Mindfulness of all dharmas (all phenomena), starting with the 5 hindrances and The classical objects of meditation: The four objects of meditation that the Buddha outlined in the Satipatthana Sutta are called the four foundations of mindfulness or the four frameworks for cultivating mindfulness. As often as you need to, check yourself-“Alert and erect? Relaxed and open?” – and begin again. Your intention and persistence are the key ingredients for cultivating awareness, not the number of times your mind wanders. Make note of this when it happens, and gently lead your attention back to the chosen object of meditation. Even with this effort, your mind will insist on going to its usual places. Whatever object you select, stay with it for at least ten breaths. Sounds as they arise from within the body or outside of it.Other body changes during breathing, e.g., the rise and fall of the chest.The breath as it enters and leaves the nostrils.Once you’ve established this alert and open posture, you are ready to decide where you’ll place your attention.
Please don’t skip the step of relaxing/letting go! Consciously releasing body tension will help you open to whatever arises during your meditation. You may want to begin at the scalp and move your attention slowly downward, methodically relaxing and softening each part of the body. Breathing through the nose, loosen the face, neck, hands, and stomach area. Once you feel your spine is erect, let everything else relax, hang loose, and soften. Openness is the second essential ingredient in every meditation. Let the eyes close, bringing the attention inward. Let the hands rest comfortably on your knees or lap. Around this straight-back position, let the rest of your skeleton and muscles hang freely. In the beginning, sitting against a wall can help you learn what a straight back feels like. Sit on a chair, cushion, or kneeling bench as straight and tall as possible. Remember that your purpose, to become more open and free, will benefit you and those around you.Īlertness is one of the two essential ingredients in every meditation. If you sit each day, you will experience noticeable benefits (e.g., less reactivity, more calm) and be able to increase your sitting time.Įvery time you sit: Set your intention: It is helpful to recall at the start of each sitting meditation why you are doing it. Even fifteen or twenty minutes will seem an eternity in the beginning, but that impression will change with time.
These are not necessary, but are beneficial if they help to motivate you.Īs long as is comfortable, plus 5 minutes. You may want to create an altar with a candle, inspiring photos or statues. Choose a relatively quiet space where you can leave your cushion (or chair) so that it is always there to return to. If possible, dedicate a space exclusively to your daily sitting. If one longer sit isn’t possible, try two shorter ones. However, the best time is the time that you can commit to on a regular basis. Morning is often best because the mind is calmer than it is later in the day. Next, plan the time, place and duration for your sitting meditation.
Part I: How to establish a daily sitting practiceĪs with all things, start where you are.