How To Meditate II, Sitting Meditation

Yuttadhammo Bhikkhu teaches a basic technique for sitting meditation: sit cross-legged or on a chair with the back straight and eyes closed, feel the belly rise and fall, and note “rising” and “falling” silently in the mind. When pain, happiness, wandering thoughts or states such as anger, drowsiness, worry or doubt arise, he notes them by name with the same repeated word, then returns to the belly. He names four foundations (body, feelings, mind, mental states) and describes four results he says practitioners should see: a calmer mind, understanding of oneself and others, greater awareness and the letting go of unwholesome states. He ends by inviting viewers to sit with him.