Commit to Sit: Tricycle’s 28-day meditation challenge
Introduction Working with Aversion
The Five Precepts Working with Metta
Week 1: The Breath Working with Sense Doors
Week 2: The Body Seated Meditation Tips
Week 3: Emotions & Hindrances Working with Hindrances
Week 4: Thoughts Meditation Supplies
Supplementary Material 7 Simple Exercises

Use these exercises for a few days each month to help you maintain clarity, compassion, and mindfulness throughout the full range of your experience.

Exercise 1 Practice acting on the thoughts of generosity that arise in the mind.

Exercise 2 Determine not to gossip or speak about a third party who isn’t with you at the time.

Exercise 3 Pick a person in your life that you usually ignore or feel indifferent to. Consciously pay attention to them and make them an object of your metta

Exercise 4 Observe whatever desire arises strongly in your mind. Note whatever emotions you feel associated with it (such as loneliness, fear, longing, boredom, and so on).

Exercise 5 Use times of suffering or unhappiness as opportunities to pay particular attention. What are the sources of discomfort? Is an expectation not being met, or a desire going unfulfilled? Do you find, at the heart of the suffering, a sense of being out of control?

Exercise 6 Choose a simple activity and be as mindful of it as you can. Note the intention preceding each component of the activity. Note the experiences of following through on these intentions.

Exercise 7 When you find yourself waiting in line, stuck in traffic, sitting in a meeting, or otherwise “between worlds,” practice awareness of the breath or of sounds, sights, and so on.

Adapted from Insight Meditation: A Step-by-Step Course on How to Meditate with Sharon Salzberg and Joseph Goldstein, an interactive learning program from Sounds True.

Dharma to your inbox

Sign up for Tricycle’s newsletters

Thank you for subscribing to Tricycle! As a nonprofit, to keep Buddhist teachings and practices widely available.

Liberate this article!

You’ve read all three of your free articles for the month. Subscribe now for immediate access to the magazine plus films, video dharma talks, e-books, and more.

Subscribe Now

Already a subscriber? Log in.