Meditating on the topics of the second two chapters of the Four Noble Truths module course book: Truths of cessation and path.
For those who do not yet have a daily meditation practice (15 – 20 minutes)
(First 5 minutes) In a clean quiet part of you room sit comfortably in front of your shrine or sacred space and settle the body posture. Be aware of your posture and release areas of tension. Bring the mind into the here and now by bringing it into the body and away from thoughts of past or future. When you are settled take three long deep breaths and reset your motivation for doing the meditation. If you are Buddhist use the four line refuge and bodhicitta prayer.
(Next 10 minutes)
Notice how delusions and suffering are subject to change. How a particular deluded mental state or suffering situation arises, functions and then stops. Notice how they are impermanent.
Recall that there are many methods to deal with them.
Methods tried and tested by Buddhist meditators over the years and that these are available and still in use today. They are not just theretical, there are people who have practical experience of having used them.
Think “I can and will use these methods to bring about the stopping of suffering”.
Take a disturbing thought or emotion that troubles you and apply the antidotes that you know. Experiment. Does it lessen over time ? If so, that is the sign that delusion is ceasing.
Think about the eight components of the eightfold path. What they are and how they inter act. Think how the eight components relate to the three trainings; for example why right speech forms part of ethics. Use the image of a dharma cakra (on page 73) to help strengthen your understanding of how the eightfold path and three trainings support and inter act with each other.
(Last couple of minutes) Dedicate the benefits of your meditation session to the full enlightenment of all beings, including yourself and resolve to try to carry the understanding from your meditation session into your daily life.
For those who already have a daily practice
When your mind is calm and focused think on and generate a heartfelt feeling about the topics set out in the middle two sections above.
If you do calming and awareness meditation do this at the end of the session. If you do lam.rim meditation focus on these in the section on the practices shared with people who have a lower scope motivation. If you recite devotional prayers then do these somewhere at the beginning or middle of the session. If you do Tantric sadhana meditation use these to enhance your renunciation and bodhicitta at the beginning of the session.
If you do a mixture of these – your choice !