Theravada / Vipassana

Place attention at the sensation of breath at the nostrils. Return whenever attention wanders.

Count each out-breath up to ten, restart at one when you lose count. Train continuity.

Drop the counting and stay with breath sensation continuously, without losing the thread.

Slowly move attention from head to feet, noticing every sensation in sequence.

Silently name each arising experience — thinking, hearing, planning, feeling — and return to breath.

Stay seated when an itch, ache, or restlessness arises. Watch it without reacting.

For each sensation, note its feeling-tone before any story is added.

Directly perceive that every sensation arises and passes. Insight into anicca.

Notice the quality of mind itself — clear, dull, restless, settled — moment to moment.

Slow walking with attention on lifting, moving, placing the foot. Mindfulness in motion.

Silently repeat phrases of lovingkindness toward self, benefactor, neutral person, difficult person, all beings.

Drop any object of attention. Rest in bare knowing of whatever arises.

Deepen insight into impermanence, unsatisfactoriness, and not-self in every arising experience.

Sit regularly with a community of practitioners. Receive the support of shared silence.

Establish a daily 45 to 60 minute sit. Continuity is the practice.