Week #2 Recap and Weekly Exploration:

When you sit to meditate, get still and quiet. Then focus all your attention on the sensation of breath at the nostril area (“home base”). Notice the stillness you are aware of when your attention is focused only on the sensations of breath. Notice the silence and spaciousness you are aware of when you focus all your attention on the sensations of breath. Notice whatever phenomena that may arise: thoughts, emotions, other sensations, experiences. Whatever arises, notice it with equanimity. Keep re-focusing your attention on the feeling of breath at home base, and the stillness, silence and spaciousness you sense.

Start where you are able, and attempt to increase the meditation duration and frequency so that by next class day, you're sitting for a minimum of 5 minutes and sitting twice a day. Be patient and gentle with yourself and persevere.

When the sitting time is over, record what you have experienced for discussion in next week’s class.