Stage 1

First, set up your posture, using our posture guidelines, then come back and read what’s after the next paragraph on this page…

You can listen to a RealAudio Recording that will guide you through the First Stage of the practice. An audio CD containing three guided meditations led by Bodhipaksa is now available in our bookstore, priced $14.95.

Okay, now we’re sitting comfortably, we’ll begin.

Stage Zero

Before we can start on Stage 1, we need to do some essential preparation — what I call “Stage Zero”. Stage 0 involves setting up your meditation posture, then taking your awareness through your body relaxing as much as you can. You might find it beneficial to read a fuller description of the background and practice of this important stage before beginning Stage One.

Stage 1 - Counting the Breath

Once you’ve taken a tour of your whole body, begin to focus on the physical sensations of your breath. Let yourself become absorbed in the sensations of the breath flowing in and out of your body. Notice how the sensations are always changing.

Then begin counting (internally) after every out-breath:
Breathe in - breathe out - 1
Breathe in - breathe out - 2
Breathe in - breathe out - 3
Breathe in - breathe out - 4
Breathe in - breathe out - 5
… and so on until you reach ten. Once you get to ten, start again at one.

Keep following the breath, and counting, for at least five minutes.

If your mind wanders, just come back to experiencing the physical sensations of the breath, and begin counting again.

Bring as much patience into the process as possible. It’s normal for a lot of thoughts to arise, and from time to time you’ll completely forget you’re supposed to be following your breath. Distraction is a normal part of the meditation process.