Cultivate wisdom

APPLIES TO: The Learn to meditate series FOR: anyone able to learn meditation See T.O.C.

Instructions

NOTE

The purpose of this step is:

to develop insight into the nature of existence
to begin to align with your heart and live a life of greater happiness

In a formal practice, this step aligns with the fourth tetrad of the Anapanasati Sutta, which teaches the development of wisdom via insight into the nature of reality, or Dhamma:

Buddhist philosophy describes the nature of reality through the three marks of existence, dukkha (unsatisfactoriness), anicca (impermanence), and anatta (non-self)
the Anapanasati Sutta, known as the "guardian of the heart," can help you to develop a life of greater satisfaction by addressing life's aches and pains with sensitivity

If you found yourself reading the notes within this documentation, you would probably enjoy and benefit from establishing a formal practice with a meditation teacher or attending retreats.

Transform your habits by knowing them clearly and well and letting go of your reactive patterns.
We have a special quote for you. Before you read it, here are some ways to get acquainted with your emotions—
- Notice images or thoughts that automatically occur with the emotion
- See whether the emotion has a color or "texture"—for example, whether you could describe it as hot or cold, dry or moist, hard or soft, rough or smooth
- Observe satisfaction or dissatisfaction with the feeling and whether or not you expect the feeling to pass soon
- Look at whether you're clinging to or pushing away the emotion (the aim is to let things be so that they can move naturally)
One final thought ... this small guide is insight-oriented. Insight meditation is not complete without lovingkindness practice (metta). Please take a minute of so to rest with the metta contemplation below.

May I be filled with loving-kindness
May I be safe from harm
May I be well
May I be peaceful and at ease
May I be happy