Meditation Notes » technique http://meditationnotes.com Recalibrate your cushion Mon, 30 Mar 2009 09:21:56 +0000 en hourly 1 How to Meditate 1 http://meditationnotes.com/how-to-meditate-1-sitting/ http://meditationnotes.com/how-to-meditate-1-sitting/#comments Tue, 01 Apr 2008 11:01:41 +0000 meditation blogger http://meditationnotes.com/?p=42 First in a series of 6 videos on how to practice insight meditation. This video discusses both the meaning of meditation and the foundations of meditation practice.

]]> http://meditationnotes.com/how-to-meditate-1-sitting/feed/ 0 Three-by-Three Exercise http://meditationnotes.com/three-by-three-exercise/ http://meditationnotes.com/three-by-three-exercise/#comments Thu, 07 Jun 2007 11:57:13 +0000 meditation blogger http://meditationnotes.com/2007/06/07/three-by-three-exercise/ In Being Zen, Ezra Bayda introduces a meditation exercise called Three-By-Three, in which you bring three different sources of sensory input into awareness simultaneously, and maintain awareness of all three for three full breaths. You then continue on, using different collections of sensations, physical, visual or auditory, for each round of breaths.

This practice allows you to expand your sensory awareness beyond the standard narrow band that we typically use throughout the day. Ezra says:

The awareness moves from one point of focus to another, often attending to several aspects simultaneously. Without attempting to hold any of these aspects as a reference point, we witness the sensory world from a clear, alert perspective. This is ‘experiencing.’

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