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Meditation Homework for Daily Life


Integrating Meditation in Daily Life

“ Homework” consists of 10 exercises which are techniques to attain the inner happiness, and to achieve the fruitful meditation. Practicing daily homework will help students to integrate meditation in one’s daily life. In addition to practicing meditation daily, doing homework will help students develop mental quality as well as helping to add value to our daily lives. Practicing ten exercises of homework daily is a shortcut to tranquillity throughout the day. When we meditate, our minds that are familiar with tranquillity will be easily calm, concentrated, and attain inner peace eventually. As a result, the tranquillity we have inside tends to lead us towards increased wisdom, satisfaction and prosperity in life. A detailed description of ten exercises of homework – how they are practiced and their benefits – is shown below:

  1. Make the effort to see the virtues in yourself and others. Congratulate others on their virtues and give them the opportunity to congratulate you on yours

  2. Keep daily notes of your meditation experience in a diary

  3. Before going to sleep, recollect the good deeds you have done throughout the day

  4. Center your mind before falling asleep

  5. Upon waking, immediately reconnect your attention with the center of the body

  6. Before getting up, taking a minute to re-unite your mind with the mental object at the center of your body and recollecting that you are lucky still to be alive, reminding yourself that one day in the future you must die for sure, spreading loving-kindness to all living beings in the world

  7. Throughout the day creating the feeling that you are united with the mental object at the center of the body – creating the feeling that we are inside the mental object, the mental object is inside us, we are united with the mental object and the mental object is united with us

  8. Take one minute of every hour to still your mind and think of the mental object (crystal ball or Buddha Image) or still the mind at the center of the body

  9. Recollect the mental object (crystal ball or Buddha Image) at the center of the body while conducting other activities throughout the day

  10. Make a world a nicer place to live in by smiling and speaking in an endearing way