1. In the Buddhist Tradition

3. -Back straight -Gaze downward -Shoulders relaxed -Tongue on upper palate -Hands in posture -Legs in asana -Breath awareness

4. Performed in a very relaxed state Conceptual Slow consideration of a single topic from several angles, or Progression through a series of contemplative steps Bookended by meditative practice [shamatha] Examples: Compassion practice, impermanence/death contemplation. Intent: To become deeply familiar with a specific topic or concept, to recondition thoughts and emotional patterns [relationship to CBT]

5. Deep relaxation Sustained focus/concentration Non-conceptual Often uses a method that involves repetition Begins with physical stillness, but can progress to include movement. Intent: To calm the wildness of the mind/nervous system, and to achieve insight, even enlightenment, over time.

6. Tranquility/Calm Abiding Meditation [aka ‘mindfulness meditation] Types With a focus [visualization, mantra, seen form] With no focus [mahamudra] With neither focus nor not-focus [the breath] A balance between focus [concentration] and relaxation [looseness] Goal: To calm mental activity and the nervous system, to achieve peace of mind, to become one-pointed

7. Bring attention to the body Bring attention to the breath Light, relaxed focus on the breath Thoughts allowed to come and go Returning to the focus [repeated return, application of mindfulness] Release of focus and resting

8. Insight Meditation [The ‘best seeing’] Purpose: To stimulate insight into the truth of things Types [examples] Self-Inquiry Inquiry into the nature of thoughts/ appearances Discernment between thoughts/emotions and their underlying nature Initially introduced after a stable Shamatha practice has been achieved Result: Insight into the nature of things, shift in overall perspective,

9. Begin with shamatha After while, ask the question, ‘who is meditating’, and look inwards to catch the looker Rest in that, finding or not finding Return to the breath Release

10. Referential Compassion [examples] Contemplation of the sameness of self and other Contemplation of our relatedness Tong-len Benefactor Practice Natural Empathy Non-referential Compassion: The union of compassion and wisdom Mahamudra and Dzogchen An advanced practice

11. Begin with body/breath awareness Bring up a situation that is difficult, ‘the story’ Notice the feeling-reaction Sit with the story and the feelings non-judgment, acceptance, relaxation: “This is how I feel, and it is okay.” Consider, “This is how so many others feel” Commune with those many others Breathe: may they be free, may they be well Release

12. Study with general public Study with foster kids Study of natural empathy’s effect on depression