One of the first traditional exercises is to count ten consecutive breaths.
If you become distracted you have to start from one again.
This simple exercise is a way to see who is in charge. Can you focus on the counting, or will the powers of mind take over? Will you suddenly find yourself thinking about that episode on the job?
OK, that is for beginners. This is extremely more sophisticated:
In a peaceful undisturbed situation, meditate on the divine. Only you know what the divine is for you. For some it is the Buddha. Visualize the divine.
The divine is not only surface. The divine has qualities making it divine. Which are these qualities? What is it like to have these qualities?
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