Mindfulness of Breathing
This practice is in four stages. After setting up our posture, we become more aware of our bodies and relax as deeply as possible. We become aware of the breath naturally flowing in and out, and then:
1. Count just after each out breath. Count up to ten breaths, and then start over at one.
2. As with the previous stage, but count just before each in breath.
3. Let go of the counting, simply following the breath.
4. Focus on the place where we first feel the breath entering and leaving our bodies (usually the rims of the nostrils).
Whenever we become aware that our minds have wandered, we let go of our distractions and come back to the breath once again.
Metta Bhavana Practice
"Metta" is essentially untranslatable. It means "love", "friendliness", "lovingkindness", and "empathy". It's an attitude of caring, concern, and cherishing. It's something we've all experienced to some degree or another. We experience metta every time we feel concerned about someone we know, or when we practice patience, or when we spontaneously help someone who is in difficulties. "Bhavana" means "cultivation" or "development", and so this is the practice of the "development of lovingkindness". It is based on the insight that all beings desire freedom from suffering.
The metta bhavana is in five stages. As always, we begin by setting up our posture, becoming more aware of our body and relaxing as deeply as we can. We become aware of our emotions, accepting that whatever we feel is where we are starting from.
1. Cultivate metta (love, care, forgiveness, etc) towards ourselves.
2. Cultivate metta for a good friend.
3. Cultivate metta for a "neutral person" (someone we don't have any strong feelings for).
4. Cultivate metta for someone that we experience conflict with, or for whom we feel ill will.
5. Cultivate metta for all beings capable of experiencing suffering and of desiring well being.
Walking meditation is an unstructured practice where we use the experience of walking as an object of awareness being aware of our bodies, our feelings and emotions, our thoughts, and our senses. If our mind wanders, we bring it back to our present experience. This helps us to remain "in the moment".
You can do walking meditation as part of a normal walk to work or to the grocery store, or you can set aside some special time to do the practice in the countryside or in a park. Other forms of walking meditation are described on the Wildmind site.
The content is good, but the narrator makes a whistling sound when he says the letter "s," as in "sensations." This is somewhat annoying.Published 4 months ago by Irene P. Kittrell
This is a great book taken quite literally, work the suggestions, work the princible, enjoy the feeling of Peace!!Published 4 months ago by B. J. Moore
I love the narrator and find this very calming and soothing. I would recommend this to any body meditating. Good.Published 8 months ago by Ohnickie
The best ever...causes great calmness and introspection. Bodhipaksa's voice is so soothing; you can use it over and over again and achieve the same great results. Read morePublished 8 months ago by M. Muzio