pricees · August 3, 2015 15:30
diff --git a/notes_on_meditation.txt b/notes_on_meditation.txt
 Beginners – Never meditated
 One: Eat one meal a day in silence
  Doing so will bring your awareness into the now
  Don’t listen to anything, don’t talk to anyone; just sit, eat, watch, and enjoy your meal
  I guarantee your food will actually taste better
 Two: Drink one cup of tea per day
  Bring your full awareness into this experience, feeling every mouthful as it goes down
  Open up your senses by smelling the tea's’ aroma and by watching the liquid move around your cup
 Three: Have a mindfulness shower
  In the shower close your eyes and become aware of your feet. Feel the energy pulsating in and around them
  Then become aware of your hands
  Ask yourself “How do I even know I have hands?”
  Do each foot and hand for ten seconds
  Intermediate – Meditated before but still need guidance in their practice
 Four: Body awareness before going to sleep
  When lying in your bed before sleep, close your eyes and by starting at the feet feel the energy in your body
  Focus your attention on one particular body part at a time for a count of ten seconds
  Move up from your feet to your head, passing through your knees, thighs, buttocks, hips, chest, back, hands, arms, shoulders, and head
 Five: Counting the breath for five minutes
  Find a comfortable chair to sit in with your back straight and feet flat on the floor
  Close your eyes
  Become aware of your feet flat on the floor for thirty seconds, feeling the energy around them
  Notice your breath and begin to count it going in and out – count from one to ten full breaths, then return to one and begin again
  If you are unable to feel your breath, take conscious breaths instead.
  Inhale through the nose with the belly expanding, and exhale through the nose as the belly contracts
 Six: Counting Numbers for five minutes
  Take up the same position as when counting the breaths – sitting down
  Close your eyes and count one to one hundred
  As you count in your mind visualise the number been drawn in your mind's eye
  I have recommended just five minutes to begin with for these practices, over time aim to increase them to about twenty minutes per day. Always set your timer before the practice.

 Advanced – If you think you can handle it
 Seven: The direct method
  Sit down on the floor with you legs crossed, close your eyes, and do nothing
  Keep your mind quiet by listening to it – catch yourself watching the thinker
  Aim for twenty minutes
 Tips on how to practice meditation
  You are not trying to stop your thoughts; you are trying to become aware that you are having them.
  When a thought comes let it pass by not becoming attached to it, instead just notice it. This is what is meant by thoughtless awareness.
  The aim of meditation is to give your monkey mind some headspace, by consciously focusing your attention on something else. That is, there is no aim.
	Beginners – Never meditated
	One: Eat one meal a day in silence
	Doing so will bring your awareness into the now
	Don’t listen to anything, don’t talk to anyone; just sit, eat, watch, and enjoy your meal
	I guarantee your food will actually taste better
	Two: Drink one cup of tea per day
	Bring your full awareness into this experience, feeling every mouthful as it goes down
	Open up your senses by smelling the tea's’ aroma and by watching the liquid move around your cup
	Three: Have a mindfulness shower
	In the shower close your eyes and become aware of your feet. Feel the energy pulsating in and around them
	Then become aware of your hands
	Ask yourself “How do I even know I have hands?”
	Do each foot and hand for ten seconds
	Intermediate – Meditated before but still need guidance in their practice
	Four: Body awareness before going to sleep
	When lying in your bed before sleep, close your eyes and by starting at the feet feel the energy in your body
	Focus your attention on one particular body part at a time for a count of ten seconds
	Move up from your feet to your head, passing through your knees, thighs, buttocks, hips, chest, back, hands, arms, shoulders, and head
	Five: Counting the breath for five minutes
	Find a comfortable chair to sit in with your back straight and feet flat on the floor
	Close your eyes
	Become aware of your feet flat on the floor for thirty seconds, feeling the energy around them
	Notice your breath and begin to count it going in and out – count from one to ten full breaths, then return to one and begin again
	If you are unable to feel your breath, take conscious breaths instead.
	Inhale through the nose with the belly expanding, and exhale through the nose as the belly contracts
	Six: Counting Numbers for five minutes
	Take up the same position as when counting the breaths – sitting down
	Close your eyes and count one to one hundred
	As you count in your mind visualise the number been drawn in your mind's eye
	I have recommended just five minutes to begin with for these practices, over time aim to increase them to about twenty minutes per day. Always set your timer before the practice.

	Advanced – If you think you can handle it
	Seven: The direct method
	Sit down on the floor with you legs crossed, close your eyes, and do nothing
	Keep your mind quiet by listening to it – catch yourself watching the thinker
	Aim for twenty minutes
	Tips on how to practice meditation
	You are not trying to stop your thoughts; you are trying to become aware that you are having them.
	When a thought comes let it pass by not becoming attached to it, instead just notice it. This is what is meant by thoughtless awareness.
	The aim of meditation is to give your monkey mind some headspace, by consciously focusing your attention on something else. That is, there is no aim.
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