Core Concepts Meditation.

Meditation
 I. 4 Modes of the Mind (default mode network) Of the resting Mind

1.  Inner commentary – creating an opinion on the present moment and looking for what is wrong and what can be improved in a type of alternate reality;
2.  Time traveling – thinking about the past or the future, imagined scenarios, inner fantasy;
3. Self-referential processing – Creating a sense of self – who you are, “I am the person who ____, I like this and I don’t like that, other people should treat me a certain way because of who I am.” It defines your identity or ego. This solid rigid sense of self distances you from others and the present moment;
4. Social cognition – Thinking about others, what they think about you, what you think about them, looking at yourself in relationship to others, comparing yourself to others.

II. Breath meditation Variation
a) Observe the breath
b) Count the breath 
i.Just count
 
c) Counting the breath building watchfulness 

1. Stop counting if there is a major distraction from attention to the breath. Return to the breath resume counting at 1
2. Stop counting if there is a medium size distraction. Return to the breath resume counting at 1
3. Stop counting if there is even a minor distraction from the breath. Return to the breath resume counting at 1
4. Stop counting if there is even a minor distraction from the breath. Am I judging myself for being distracted? Am I judging myself for having a normal human mind? Return to the breath resume counting at 1
5.  Stop counting if there is even a minor distraction from the breath. Am I judging myself for being distracted? Am I judging myself for having a normal human mind? In this moment can I cultivate acceptance for the mind that I have right now? Return to the breath resume counting at 1
6. Stop counting if there is even a minor distraction from the breath. Am I judging myself for being distracted? Am I judging myself for having a normal human mind? In this moment can I cultivate compassion for myself right now? Return to the breath resume counting at 1
7. Stop counting if there is even a minor distraction from the breath. Am I judging myself for being distracted? Am I judging myself for having a normal human mind? In this moment can I cultivate Love for myself right now? Return to the breath resume counting at 1

 
d) Counting the Breath building Watchfulness and awareness of the 4 Modes or activities of the resting mind.

1. When a distraction is noticed Stop counting and reflect “Am I engaged in one or more of those four default mental activities? Return to the breath resume counting at 1
2. When a distraction is noticed Stop counting and reflect “Am I engaged in one or more of those four default mental activities? Am I judging myself for being distracted? Am I judging myself for having a normal human mind? Return to the breath resume counting at 1

II Emptiness Meditations

1. Six Flavors of Emptiness

i. Emptiness, Flavor #1 The lack of a self which is unchanging, whole, and independent.