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Although meditation is best learned by attending classes and receiving instructions from a teacher, listening to audio recordings of guided meditations can be an effective way to get started. They can also provide motivation and inspiration for cultivating a regular meditation practice. These guided meditations by Phillip Moffitt were recorded at the Marin Sangha and Spirit Rock Meditation Center.
In this meditation, we are reminded that we direct attention where we choose because it is skillful. The Satipatthana Sutta is the Buddha’s core teaching on the Four Foundations of Mindfulness: Mindfulness of the body in the body; Mindfulness of feeling tones in feeling tones (whether something is pleasant, unpleasant, or neutral); Mindfulness of the mind in the mind; Mindfulness of objects of the mind.
Be aware and accept your body the way it is in this moment with no agenda. The same can be said for the mind. Keep looking at the nature of the mind itself. Don’t be interested in the content or what’s arising and passing in the mind.
Look for a neutral feeling in your body. Notice if there is a sense of well-being associated with the neutral experience. It can be a feeling of quiet, or sweetness, or spaciousness, or it can feel like the lack of stimulation or pressure.