English Literature – Articles ☆ Meditate Like The Buddha # 13: A Summary of the Steps ☆ Mr. Jagat Singh Bisht ☆

Here is a concise summary of the meditation steps for easy reference:

General Preparation

• Sit with your legs folded crosswise, back straight, and eyes closed.
• Always mindful, breathe in; mindful, breathe out.

First Tetrad: Body Group

1. Be aware of your breath around your nostrils as you breathe in and out.
   • Breathing in long, understand: I am breathing in long. Breathing out long, understand: I am breathing out long.
   • Breathing in short, understand: I am breathing in short. Breathing out short, understand: I am breathing out short.
2. Observe your natural breath without trying to regulate it.
3. Be aware of your whole body as you breathe in and out.
   • Breathe in experiencing the whole body. Breathe out experiencing the whole body.
   • Breathe in relaxing the whole body. Breathe out relaxing the whole body.
4. If your mind wanders, gently bring it back to observing your breath.
5. Ever mindful, breathe in; mindful, breathe out.

Second Tetrad: Feelings Group

1. Be aware of your feelings as you breathe in and out.
   • Breathe in experiencing your feelings. Breathe out experiencing your feelings.
2. Experience specific sensations:
   • Breathe in experiencing rapture. Breathe out experiencing rapture.
   • Breathe in experiencing pleasure. Breathe out experiencing pleasure.
3. Observe your mental processes:
   • Breathe in experiencing mental formations. Breathe out experiencing mental formations.
   • Breathe in tranquilizing mental formations. Breathe out tranquilizing mental formations.
4. Ever mindful, breathe in; mindful, breathe out.

Third Tetrad: Mind Group

1. Be aware of your mind as you breathe in and out.
   • Breathe in experiencing the mind. Breathe out experiencing the mind.
2. Cultivate positive states:
   • Breathe in gladdening the mind. Breathe out gladdening the mind.
   • Breathe in concentrating the mind. Breathe out concentrating the mind.
   • Breathe in liberating the mind. Breathe out liberating the mind.
3. Ever mindful, breathe in; mindful, breathe out.

Fourth Tetrad: Wisdom Group

1. Contemplate the impermanence of physical and mental events:
   • Breathe in focusing on impermanence. Breathe out focusing on impermanence.
2. Reflect on the fading away of formations:
   • Breathe in focusing on fading away. Breathe out focusing on fading away.
3. Contemplate the cessation of suffering:
   • Breathe in focusing on cessation. Breathe out focusing on cessation.
4. Let go of defilements:
   • Breathe in focusing on relinquishment. Breathe out focusing on relinquishment.
5. Ever mindful, breathe in; mindful, breathe out.

Closing the Practice

• With a pure heart, dedicate your practice to all beings:
  • May all beings be happy, be peaceful, be liberated.
• Gently open your eyes and come out of meditation.

Suggested Routine

• Meditate for an hour in the morning and about half an hour in the evening to deepen your practice.

English Literature – Articles ☆ Meditate Like The Buddha # 12: The End of suffering ☆ Mr. Jagat Singh Bisht ☆