- Don’t try to meditate. Just be aware of whatever that’s obvious to you now in the space of your body and mind.
- There is no forcing in right effort. Relax.
- Meditation should not cause stress. If it does, it’s wrong meditation.
- Be real. Don’t pretend.
- Don’t try to get something or get rid of something.
- The quality of meditation is in the doing, not in the getting.
- Don’t struggle with your thoughts and feelings. Relax. Just be aware of what’s happening as it is, and learn from the experience.
- We do not meditate to get rid of suffering; we meditate to understand it. When we fully understand suffering, it naturally ends.
- Don’t take meditation too seriously. Allow yourself to be joyful.
- Body relaxed, mind attentive.
- Don’t just be aware. Be aware wisely. Use your intelligence.
- Don’t get soaked in your experience. Step back.
- Be the observer, not the experiencer.
- If you become increasingly agitated, check if you want something..
- If the mind is overwhelmed, watch something neutral instead, like breathing.
- Don’t make meditation a chore. Delight in being aware.
- If you find meditation difficult, stop. Something about how you are meditating is making it difficult. Check.
- Meditation is not just sitting. It’s something we live engaging in.
- If you can’t maintain awareness, check if you’re relaxed.
- How well you do does not matter. What matters is that you keep learning from your experience.
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