Here are the five steps:
Meditate:
Meditate daily. Set aside at least twenty minutes each morning and evening respectively. Sit in a chair or cross-legged on a cushion with your back straight. Place your hands in your lap with your right hand resting in the palm of your left hand. Close your eyes, keep your mouth closed and breathe naturally through your nose. Concentrate on the sensation of the breath as it touches your nostrils. Each time your thoughts wander gently bring the focus of your attention back to your breath.
For further instructions on how to meditate click here.
Be Mindful:
As you go through the day develop awareness as much as you can on the present moment. Avoid fruitless speculation on the future or thoughts about the past. Try to concentrate on the task in hand rather than find yourself absorbed in fantasies, worries and desires. In particular be aware when unwholesome thoughts arise. These may take the form of irritation, anger or ill-will. On the other hand they may take the form of sensual desire. When this occurs, do not try to suppress them. Simply note them as passing thoughts and turn your attention to the activity you are engaged in. The practice of mindfulness over a prolonged period fosters detachment and equanimity. Instead of simply reacting to events we learn to step back, observe them and then act in more wholesome ways.
For more on being mindful click here.
Be Kind:
One of the key qualities the Buddha urged his followers to develop was loving-kindness or metta. Loving-kindness is about having a good heart and being able to extend good will to others whoever they are in a natural and spontaneous way. The essence of loving-kindness is captured in the metta sutta. The Buddha also gave practical instructions about how loving-kindness could be cultivated. At the end of each morning and evening meditation it is beneficial to extend feelings of loving-kindness to yourself, to your family and then to the whole world.
For more on loving-kindness meditation click here.
For the metta sutta click here.
Give Naturally:
The Buddha taught that we should expect to give every day of our lives. Giving with an open and generous heart is of great value, being benefical to others and to ourselves. Indeed, from a psychological perspective, the feel-good factor in giving is greater than that of receiving. Every day affords us many opportunities for giving. It can take the form of giving our time, our attention, our consideration. It can also be expressed through giving money and material things. It is not, however, about counting what you give but making giving a natural part of what you do.
For more on giving click here.
Speak Rightly:
Be mindful of what you say and how you say it. Right speech is the third factor of the Noble Eightfold Path. In particular, the Buddha urges us to avoid being dishonest in what we say, gossiping or rumor mongering, and harsh language. In each case this misuse of language breeds division, conflict and disharmony. Right speech, therefore, has the opposite effect. By speaking the truth, speaking kindly and using our words to heal wounds and bring people together promotes concord and harmony. Again, our daily activities give us ample opportunities for wholesome speech.
For more on Right Speech click here.
Del.Icio.Us Tags: Buddhism, Meditation, Mindfulness, Kindness, Giving, Right speech, About.com, Daily practice, Practices
Technorati Tags: Buddhism, Meditation, Mindfulness, Kindness, Giving, Right speech, About.com, Daily practice, Practices
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