Meditation Resources – Novice Meditator

Congratulations on establishing a daily meditation practice!

These first steps were actually the hardest on the journey. Now that you've learned a basic meditation technique and are developing a daily meditation habit, we can begin with the fun stuff!

Key Skills

Here's an overview of what we will be doing:

  • Learning a new walking meditation technique
  • Reducing and eliminating mind-wandering, forgetting and gross distractions
  • Lenghtening the duration of sits up to 40 minutes
  • Reducing and eliminating falling asleep and strong dullness
  • Learning"mindful review" to bring the benefits of meditation into daily life

The following resources will help you strenghten your practice until you have continuous attention to the meditation object.

1. Counting the breaths

Counting the breaths will give your mind an additional task and will make it easier to stay focused. Your initial goal is to be aware of ten consecutive breaths.

1.A Guided Meditation – Counting the Breaths

In this Guided Meditation, we explore the technique of counting the breaths.

2. Attention and Peripheral Awareness

Discerning attention and peripheral awareness are two different faculties of the mind. Knowing how to distinguish them is crucial for meditation progress, as each one has its particularities and should therefore be trained differently.

3. Following the breath

Our preliminary goal will now be to reduce the length of mind-wandering and to extend the periods of attention. To do this, we will practice following the breath.

3.A Guided Meditation – Following the Breath

Following the breath is a practice that will give you mind an additional task so that it remains interested and attentive to the breath. When following the breath, we want dissect and investigate the different parts of the breath in an engaged way. 

4. Connecting the breaths

Connecting the breaths is an additional technique that will help further strengthen stability of attention.

5. Lengthening our Sits

To keep progressing swiftly through more advanced stages and reap even greater benefits, we will now increase our daily meditation practice to 40 minutes.

6. Cultivating Introspective Awareness

To keep moving forward, we need to develop introspective awareness : the capacity to observe the state of our mind. To cultivate introspective awareness, we will practice checking in and labeling.

7. Antidotes to Agitation and Dullness

We now explore the two main obstacles we’ll inevitably run into when meditation: agitation and dullness. By learning to apply the right antidotes to these obstacles, our meditation will become more enjoyable and fruitful.

8. Walking Meditation

So far, we have learned a basic meditation technique and a few practical concepts. With daily practice, we have applied and internalized these techniques. Now is the perfect time to expand our practice and explore a new form of meditation: walking meditation.

Mastery

You will have reached the Skilled Meditator stage when:

  • You meditate daily for at least 40 minutes
  • You've learned and regularly practice walking meditation and mindful review
  • You're confident in your ability to deal with gross distractions and strong dullness
  • Most of your sits are characterized by continuous attention to the meditation object.