Many people aren't aware that a meditation practice can be more effective if there is a sequence of mental movements to focus upon. Here's a four part sequence. Do each one for 5 minutes and you will find you have had a "sit" of 20 minutes:
1. Begin with gratitude expression (whatever comes to mind)
2. Move on to recalling why we practice - for our benefit and for the benefit of others. That's why Buddhist sessions include this dedication of merit: I dedicate this practice for the benefit of all beings without exception.
3. Next, focus on the five Buddhist subjects for frequent recollection:
** I am subject to aging - aging is unavoidable.
** I am subject to illness - illness is unavoidable.
** I will be separated from all that I know and love - this is unavoidable.
** I am subject to death - death is unavoidable.
4. Conclude whatever meditation technique you use: silence, chanting, mantra, etc.
(feel free to repost and/or link to your social media)
1. Begin with gratitude expression (whatever comes to mind)
2. Move on to recalling why we practice - for our benefit and for the benefit of others. That's why Buddhist sessions include this dedication of merit: I dedicate this practice for the benefit of all beings without exception.
3. Next, focus on the five Buddhist subjects for frequent recollection:
** I am subject to aging - aging is unavoidable.
** I am subject to illness - illness is unavoidable.
** I will be separated from all that I know and love - this is unavoidable.
** I am subject to death - death is unavoidable.
4. Conclude whatever meditation technique you use: silence, chanting, mantra, etc.
(feel free to repost and/or link to your social media)
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