21-Day Meditation Challenge with Dr.

Miles Neale

Five Points of Mindfulness Practice

1. Intention and Aspiration - cultivate peace and virtue, personal liberation, altruistic intent
2. Focus Awareness- single point: breath, visual object, sound, theme, etc.
3. Breathing - few deep, then natural rhythm
4. Returning to Focus – once distracted return with attitude of diligence and patience
5. Dedication – commit energy to post-meditation integration for self and others’ benefit

Four Foundations of Mindfulness - Satiphatthana Sutta of the Buddha

1. Breath and Body – tips of nostrils, heart center, or abdomen
2. Sensations – pleasant, unpleasant, neutral and the reactivity towards each
3. Mind – the quality of awareness: dull and drowsy, agitated and restless, calm and stable,
clear and vivid, then resting in natural awareness itself.
4. Consciousness – contents of mind, the objects of the six-sense: sights, sounds, smells,
tastes, sensations, thoughts (emotions, memories, fantasies etc.)

Five Hindrances and Antidotes - Visudhimagga of Buddhagosha (5th century)

1. Desire – contemplate appearances, impermanence, loathsomeness of the body, decay
2. Anger – cultivate loving-kindness; contemplate cause and effect (karma)
3. Dullness – moderation in eating; mindful movement; contemplate bright light or death
4. Restlessness – count breaths, review themes ie. Four Noble Truths, associate with the
spiritually mature and grounded
5. Doubt – develop knowledge of the texts, ask good questions, confidence in one’s
experience, noble friendship with mentors

Four Noble Truths - Dhammacakkappavattana Sutta of the Buddha

1. Suffering – ordinary, change, all pervasive
2. Cause – traumatic perception, afflicted emotions, reactive actions
3. Freedom – inevitable pain, impermanence, selflessness, peace
4. Path – wisdom, meditation, ethical lifestyle

Clinical Effects - Ruth Baer (2003) Clinical Psychology: Science and Practice
1. Meta-Cognitive Awareness and Insight
2. Affect-Tolerance, Emotional Resonance and Attunement
3. Behavioral Change, Response Flexibility
4. Acceptance
5. Relaxation and Balanced Arousal
6. Neurological Effects, Brain Integration

dr. miles neale | www.milesneale.com | nalanda institute for contemplative science | www.nalandascience.org
Five-Step Process of Meditation-based Change - Nalanda tradition

Pre-meditation
1. Discursive learning – study and discuss spiritual texts on wisdom & practice
Meditation session
2. Positive motivation - attain peace and virtue, seek awakening, help others
3. Analytic reflection – contemplate spiritual themes to shift attitude and mood
4. Focused contemplation – single pointedly focus on the chosen object
Post-meditation
5. Practical application – dedicate to apply and integrate theme in post meditation

Six Conditions for Meditation - Master Kamalashila (8th century CE)

1. Seek a Conducive Environment for Meditation
2. Live Simply with Few Needs
3. Be Satisfied with What You Have
4. Avoid Being Too Busy
5. Maintain an Ethical Way of Life
6. Renounce Hedonistic (Pleasure-driven) Pursuits