~Specific Practices

Insight meditation begins with developing calmness of mind by practicing presence or mindfulness. We focus the mind on specific aspects of normal experience, known as primary objects of attention. Virtually anything can be a primary object. In practice, it has been found that some objects are more helpful than others.

Sitting
In sitting meditation, we start by focusing the attention on the actual physical sensations of the breath coming in and out of the body.

Walking
During walking meditation, we keep the attention on the movement and touch sensations of the legs and feet.

Eating
We can make eating another meditation, with the primary object being the taste sensations. Since we often eat while doing other things such as reading or talking to other people, retreat gives us a chance to eat with less distraction.

Developing continuity of attention is very important.
True mindfulness practice is not limited to formal periods of sitting and walking but can be extended into more and more of our activities during the day. Physically slowing down helps keep us more grounded in our bodies, and lessens the distracting effect of fast-moving thoughts.
All of these practices aim to develop the calmness that unveils our capacity to experience things as they really are. This direct experience leads to genuine happiness, to freedom from suffering.