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Mindfulness meditation is a simple yet challenging practice that teaches us to be fully present in each moment of our lives, strengthens concentration and equanimity, and cultivates wisdom and compassion.
  1. Sit down.
    Posture is a very important part of meditation. Don't lie down or you'll fall asleep--meditation isn't a relaxation exercise, it's about concentration.
  2. Your body should be attentive but also at ease.
    Low-body rooted, spine long, base of skull gently lifted. Relax your upper body; your spine should grow out of the strength of your low belly. Invite the roof of your mouth to soften.
  3. Eyes can be open or closed.
    If they're open, soften your focus.
5 more...
He didn't call them "Noble"; somebody else added that later.
  1. 1.
    Dis-ease is a universal experience.
    Maybe you know this as "Life is suffering." Bad translation. In reality, we all go through life vaguely dissatisfied, wanting more, wanting less, waiting for that one last thing that's going to make everything perfect. (For me right now it's Frye boots with fringe. And no more anxiety. And world peace.)
  2. 2.
    Dis-ease has a cause.
    Wanting what we don't have. Not wanting what we do have. Being afraid we'll lose what we love. Buddhists call this craving and aversion.
  3. 3.
    We can engage creatively with dis-ease.
    Instead of limiting us it can be fuel for making meaning.
  4. 4.
    This is how it's done.
    Take ethical action as described in the eightfold path. That's another list. Buddhists love lists.