You could be meditating

You could be meditating.

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STAGE ONE: ESTABLISHING A PRACTICE
This Stage is about developing a consistent and diligent meditation practice. Being consistent means setting a clear daily schedule for when you’re going to meditate, and sticking to it except when there are circumstances beyond your control. Diligence means engaging wholeheartedly in the practice rather than spending your time on the cushion planning or daydreaming.

Goals: Develop a regular meditation practice.
Obstacles: Resistance, procrastination, fatigue, impatience, boredom, lack of motivation.
Skills: Creating practice routines, setting specific practice goals, generating strong motivation, cultivating discipline and diligence.
Mastery: Never missing a daily practice session.

STAGE TWO: INTERRUPTED ATTENTION AND OVERCOMING MIND-WANDERING
Stage Two involves the simple practice of keeping your attention on the breath. This is easier said than done. You will discover that attention is easily captured by a distraction, making you forget that you’re supposed to be paying attention to the breath. Forgetting quickly leads to mind-wandering, which can last a few seconds, several minutes, or the entire meditation session. This sequence is so important it’s worth committing to memory—the untrained mind produces distractions that lead to forgetting, which results in mind-wandering. In Stage Two, you only work with the last event—mind-wandering.

Goals: Shorten the periods of mind-wandering and extend the periods of sustained attention to the meditation object.

Obstacles: Mind-wandering, monkey-mind, and impatience.

Skills: Reinforcing spontaneous introspective awareness and learning to sustain attention on the meditation object. Spontaneous introspective awareness is the “aha” moment when you suddenly realize there’s a disconnect between what you wanted to do (watch the breath) and what you’re actually doing (thinking about something else). Appreciating this moment causes it to happen faster and faster, so the periods of mind-wandering get shorter and shorter.

Mastery: You can sustain attention on the meditation object for minutes, while most periods of mind-wandering last only a few seconds.

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STAGE THREE: EXTENDED ATTENTION AND OVERCOMING FORGETTING
Stages Two and Three are similar, but mind-wandering gets shorter and shorter until it stops altogether. The biggest challenge during this Stage is forgetting, but sleepiness often becomes a problem as well.

Goals: Overcome forgetting and falling asleep.

Obstacles: Distractions, forgetting, mind-wandering, and sleepiness.

Skills: Use the techniques of following the breath and connecting to extend the periods of uninterrupted attention, and become familiar with how forgetting happens. Cultivate introspective awareness through the practices of labeling and checking in. These techniques allow you to catch distractions before they lead to forgetting.

Mastery: Rarely forgetting the breath or falling asleep.

MILESTONE ONE: CONTINUOUS ATTENTION TO THE MEDITATION OBJECT
The first Milestone is continuous attention to the meditation object, which you achieve at the end of Stage Three. Before this, you’re a beginner—a person who meditates, rather than a skilled meditator. When you reach this Milestone, you’re no longer a novice, prone to forgetting, mind-wandering, or dozing off. By mastering Stages One through Three, you have acquired the basic, first-level skills on the way to stable attention. You can now do something that no ordinary, untrained person can. You will build on this initial skill set over the course of the next three Stages to become a truly skilled meditator.

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link desu?

artist is Mapuru
chan.sankakucomplex.com/post/show/5673468

you could have used reverse search

i meant for you

Stage 4 - 6?

Great advice op, but the individuals that use this forum arent the spiritual type. The people posting hentai need to be removed from the gene pool. We cant have your bloodline being spread. Now go do something productive please.

Best Regards
-user

>Sup Forums being productive
i lost, i lost hard

STAGE FOUR: CONTINUOUS ATTENTION AND OVERCOMING GROSS DISTRACTION AND STRONG DULLNESS
You can stay focused on the breath more or less continuously, but attention still shifts rapidly back and forth between the breath and various distractions. Whenever a distraction becomes the primary focus of your attention, it pushes the meditation object into the background. This is called gross distraction. But when the mind grows calm, there tends to be another problem, strong dullness. To deal with both of these challenges, you develop continuous introspective awareness to alert you to their presence.

Goal: Overcome gross distraction and strong dullness.

Obstacles: Distractions, pain and discomfort, intellectual insights, emotionally charged visions and memories.

Skills: Developing continuous introspective awareness allows you to make corrections before subtle distractions become gross distractions, and before subtle dullness becomes strong dullness. Learning to work with pain. Purifying the mind of past trauma and unwholesome conditioning.

Mastery: Gross distractions no longer push the breath into the background, and breath sensations don’t fade or become distorted due to strong dullness.

STAGE FIVE: OVERCOMING SUBTLE DULLNESS AND INCREASING MINDFULNESS
You have overcome gross distractions and strong dullness, but there is a tendency to slip into stable subtle dullness. This makes the breath sensations less vivid and causes peripheral awareness to fade. Unrecognized, subtle dullness can lead you to overestimate your abilities and move on to the next Stage prematurely, which leads to concentration with dullness. You will experience only a shallow facsimile of the later Stages, and your practice will come to a dead end. To overcome subtle dullness, you must sharpen your faculties of attention and awareness.

Goal: To overcome subtle dullness and increase the power of mindfulness.

Obstacles: Subtle dullness is difficult to recognize, creates an illusion of stable attention, and is seductively pleasant.

Skills: Cultivating even stronger and more continuous introspective awareness to detect and correct for subtle dullness. Learning a new body-scanning technique to help you increase the power of your mindfulness.

Mastery: You can sustain or even increase the power of your mindfulness during each meditation session.

STAGE SIX: SUBDUING SUBTLE DISTRACTION
Attention is fairly stable but still alternates between the meditation object and subtle distractions in the background. You’re now ready to bring your faculty of attention to a whole new level where subtle distractions fall away completely. You will achieve exclusive attention to the meditation object, also called single-pointed attention.

Goal: To subdue subtle distractions and develop metacognitive introspective awareness.

Obstacles: The tendency for attention to alternate to the continuous stream of distracting thoughts and other mental objects in peripheral awareness.

Skills: Defining your scope of attention more precisely than before, and ignoring everything outside that scope until subtle distractions fade away. Developing a much more refined and selective awareness of the mind itself, called metacognitive introspective awareness. You will also use a method called “experiencing the whole body with the breath” to further subdue potential distractions.

Mastery: Subtle distractions have almost entirely disappeared, and you have unwavering exclusive attention together with vivid mindfulness.

MILESTONE TWO: SUSTAINED EXCLUSIVE FOCUS OF ATTENTION
With mastery of Stages Four through Six, your attention no longer alternates back and forth from the breath to distractions in the background. You can focus on the meditation object to the exclusion of everything else, and your scope of attention is also stable. Dullness has completely disappeared, and mindfulness takes the form of a powerful metacognitive introspective awareness. That is, you’re now aware of your state of mind in every moment, even as you focus on the breath. You have accomplished the two major objectives of meditative training: stable attention and powerful mindfulness. With these abilities you’re now a skilled meditator, and have achieved the second Milestone.

Thanks OP its nice to have a guide to go by.

Namaste

I could be doing something with my life

Found what I was looking for

Don't follow the guru.
>You are the guru.

That being said thanks op didn't even start scrolling my life away, what an informative reminder.