Practical Exercises For Learning The Levels of Meditation

This is a follow-up to my previous post about the two levels of meditation.

Here are 4 meditations you can practice anywhere and anytime.

Forget-I Meditation:

Find an activity that you enjoy that requires concentration, such as cooking, sports, dance, martial arts, or writing.
Practice this activity while letting go of your thoughts and worries and allowing yourself to immerse yourself in the present moment fully.
As you do this, you may find that you begin to forget yourself and your problems and experience a deeper level of concentration.

Start by sitting in a comfortable position and focusing on your breath.
As you breathe in, imagine breathing in harmony and balance; as you breathe out, imagine that you are releasing any tension or negative thoughts.
As you focus on your breath, bring awareness to your posture and motion, and make any adjustments necessary to maintain a balanced and comfortable position.

Focus on each part of your body and release any tension.
Remember to relax the face: jaw, eyes, eye sockets, temples, and cheeks all hanging down. Maybe don't do it in public!
You can try squeezing first as hard as possible and then very slowly count to 10 as you take the tension from 100% down to zero.

Focus on the present moment
As sounds and thoughts enter the mind, let them pass through you.
Like you are the cloud floating in the sky. Wind or no wind you remain as light as possible.
Be carefree.
Soften the breathing until even your breathing makes only a subtle sound.
Lengthen the time between exhaling and inhaling.
Let time stop.
When thoughts and sounds and labels enter do not attach any importance to them and they will disappear by themselves.

Create a beautiful intention towards every life.
Smile this feeling into yourself and let it radiate from your body into the space in all directions.
Feel the lightness of your smile melt through you.
Create a will towards every life, that they may all be free of suffering and pain.
Create a deep will towards every life to find happiness and joy.
Make this force your being non-stop, radiating out to every life in every city, and country across the planet.
Radiate this outwards to every life form on this planet equally.

It’s important to note that these practices take time and patience to master and should be practised regularly to see progress.