• A room that can be darkened and is away from noises. Less lawnmowers but they can still happen.

  • This can be in a straight-back chair or a cushion. Sit on a cushion that is twice or thrice as tall as the cushion for your ankles when cross legged. Hands resting on top of each other with thumbs slightly touching. Slightly tilt forward and erect your spine/head like a string is pulling it tightly upwards from the top of your head. Conversely, don’t over tense. Strike some sort of balance.

  • You need to not constantly adjust or immediately tend to what your mind/body activates. Discomfort is needed to tune your neutrality. Sit with the discomfort, if able, to see the other-side. No matter what shows up, it is an opportunity to tune your neutrality and non-reactive programming. Code in what you want but this is the primary purpose of meditation.

  • Your nose and upper lip consists of a lot of parts and individual sensations. Witness these as your object, the anchor in the present moment, so that your mind has something to point to post-wondering. Allow for what ever appears, do not force. If difficult, take 3 deep breaths through the nose and you should be feeling something by then. Return to gentle breath or breath as it is.

  • It really is this simplistic but few can do it. Can you?

  • The sensations are going to get intense and then they may disappear. Be neutral to what ever happens. Memories might pop up, your mind may do some out-there things, be neutral and sit your mind.

  • It is okay if your mind wanders for the entire length of the meditation. Upon seeing that it has wondered, sit your mind. This one action is the beginning and is still good for you. Still a good meditation. Don’t get frustrated with regression, all meditation is good.

  • Once you have increased your concentration significantly, narrow the object. From the triangle of your nose and upper lip, you will instead focus on where your nostrils connect to your upper lip purely. This is creating the concentration laser to be used as the metaphorical “surgical tool” in the next meditation.

Concentration Mature?

Attain a pure minute, or two, of only the object within a 30-60 minute sit (no interrupting thoughts or internal dialog). A longer duration of pure concentration is most helpful. The goal is not to force them to stop, it is to neutralize them until they inherently decrease.

Return here once this is achieved to learn the next technique. Some practice this for a total of 30 hours before moving on.

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