Exercise 1


Meditative posture


To train the student to BE there comfortably settled in a meditative posture. The idea is to get the student to BE there and not do anything else but BE there.


The student must have read and understood Chapter 1: Posture in Meditation.


Sit down in a quiet location to meditate. You may sit either on the ground with your legs crossed, or on a straight-backed chair with feet flat on the floor. Keep your body erect and mind alert. Use cushions and supports as necessary to make the posture steady and comfortable. Prepare for a meditation session of about half hour long. You may set up an alarm accordingly.

It is important that the body is erect, the mind is alert, and the posture is able to keep the body comfortably grounded and immobilized for the duration of the meditation.

Keep eyes open and become aware of the physical environment. Let the gaze widen to include peripheral vision. Take several deep breaths while allowing the body to relax from head to toe, and then breathe naturally.

Expand your awareness to include attitudes, emotions, sensations and pains. Keep expanding the awareness until everything in the physical and mental environments is included. Do this naturally without undue effort. Allow your eyes to follow the tendency to close half way or fully or simply remain open.

Make sure that you remain aware of your natural breathing pattern. If you find yourself drifting away then simply bring your attention back to the natural rhythm of breathing.

Review your meditative posture to make sure it is correct and not distractive. Readjust as necessary. Take time to settle down into this posture and get a good feel for it.

Continue while settled in your meditative posture and alert to your physical and mental environment until the meditation session is over.

You may repeat this exercise until you are fully satisfied with your meditative posture.


When you can BE there comfortably and PERCEIVE with no attention fixated on the meditative posture, the exercise is passed.


Reference: Mindfulness Meditation


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