Preliminary Skills

Welcome and congratulations on deciding to give meditation a try. We wish you the best of success. In this part of the course, we will learn preliminary meditation skills that you will benefit from right away. These skills will prove very useful as we progress in our journey.

Read the following resources in order. They will teach you a basic meditation technique and help you establish a daily practice.

Basic Meditation Instructions

Basic meditation instructions to get you started meditating quickly. Ideal if you’ve never meditated before, or if you need a quick refresher of the basic practice.

Guided Meditation for Beginners

This guided meditation is ideal for beginners or practitioners looking for a quick refresh.

Meditation setup

Before we dive into the practice, we’ll go over a few basic points that will help you get the most out of every meditation session.

Daily Meditation Practice

A daily meditation practice is the most important habit you must develop to progress on this journey.

Counting the breaths

Counting the breaths will give your mind an additional task and will make it easier to stay focused. Your initial goal is to be aware of ten consecutive breaths.

Guided Meditation – Counting the Breaths

In this guided meditation, we explore the technique of counting the breaths.

Six Points Preparation

Six points preparation that should be done at the beginning of a meditation session. This preparation has been developed by Culadasa and will render your meditation practice clearer and more effective.

Guided Meditation – Six Points Preparation

This guided meditation will walk you through the six points preparation as taught in The Mind Illuminated.

Four-step transition

Four-step transition to help you relax and settle on the meditation object in a pleasant and effective way. It will also teach you a lot about attention and awareness.

Guided Meditation – Four-Step Transition

This guided meditation will walk you through the four-step transition as taught in The Mind Illuminated.

Walking Meditation

So far, we have learned a basic meditation technique and a few practical concepts. With daily practice, we have applied and internalized these techniques. Now is the perfect time to expand our practice and explore a new form of meditation: walking meditation.

Guided Meditation – Walking Meditation

In this guided meditation, we explore the basics of walking meditation.

Attention and Peripheral Awareness

Discerning attention and peripheral awareness are two different faculties of the mind. Knowing how to distinguish them is crucial for meditation progress, as each one has its particularities and should therefore be trained differently.

Diving into advanced practices

Developing a daily practice is actually the hardest part of the journey, but with diligent practice, you will move forward quickly. You are considered ready to move on to one of the two advanced paths when:

  • You feel comfortable meditating on your own
  • You meditate daily for at least 20 minutes
  • You understand the concepts of "attention" and "awareness"

To give you an overview of the Concentration Path, you can try this Guided Meditation - Following the Breath.

To give you an overview of the Insight Path, you can try this Guided Meditation - Mahasi Noting.