Stabilizing the Attention

- Before Beginning: Find a small, simple object (traditionally, we go outside and find a pebble) and place it on the floor in front of you where your eyes naturally fall, as you gaze gently downward.

- Posture: seated with spine naturally poised, not rigid

- Allow the body to settle in its natural state

- Breathing: take a few belly breaths to arrive and deepen

- Then, allow the breath settle into a natural, unaffected rhythm

- Positive Attitude: cultivate a sense of joy in practice and a willingness to let everything else go for the time being.

- Phase 1: Attention on the whole breathing body (relaxation training)

- Phase 2: Attention rests in the visual field on your chosen object (stability training)

- When Distracted or Agitated: Practice releasing on the outbreath

- When Drowsy or Dull: Practice arousing attention on the inbreath

- Length: minimum 10 minutes, building to 24 minute sessions

- Intention: to maintain a stable sense of staying with the chosen object, in an utterly relaxed way and to return to it when distracted.