Meditation Instructions

Your mind's natural inclination is to rise up like a hot air balloon to the highest mental state, unless something is pulling it back down.

You don't need to do anything to be happy.

Meditation is undoing of the stress-making process. It happens on its own if you just sit.

1. Asana: sit in an upright, relaxed position.
   • Just sit normally. The #1 mistake here is being too tight or trying to have "good posture." Meditation is not a postural exercise.
2. Sati: establish mindful awareness. Hear all the sounds, feel all the sensations going on right now.
3. After five minutes, close your eyes.
4. Buddha's smile: relax your eyes into a peaceful, kind, slight smile like you see on Buddha statues. This helps create wholesome and effortless intentions.
5. Anapanasati: be aware of breath sensations and where they are appearing in the body. But no need to focus or try to control attention.
6. Let go: as you meditate, tensions will arise in your mind/body. These are caused by clinging to a sensation or mental object. When you notice tension, relax with an exhale and remind yourself that it's okay to let the thought/sensation drop. Then just dispassionately observe the thoughts / tension until they go away on their own.
7. Periodically refresh your awareness of the breath and wholesome/effortless smile.

For more detail, please check out youtube.com/@onthatpath