Session 4

Audio Link:


Video Link:


Question: Is it okay to use music when I meditate?
Meditative music can help in establishing a meditative atmosphere. Also, some people find meditation relatively easy but find that the hard thing is to actually get themselves to sit down and start their meditation. Music can help make this easier. Some people use music quite often while others prefer silent meditation and never use it.

Last session we followed the Meditation of Feeling the Love of God where we stayed with the feeling of God’s Love and also used a mantra if we became distracted. This session we will be simply focusing on our breath which is the basis of many meditations, especially Vipassana Meditation.


  • This meditation we will be focusing simply on our breath.
  • Sit with your back comfortably straight, your head and neck aligned with the spine as much as possible.
  • Gently close your eyes.
  • Place your attention at the belly. Breathe normally. Do not force your breathing by trying to slow it down, etc. Just let it be a natural breath.
  • Become aware of the sensations of breathing in and breathing out.
  • These sensations can take place in the abdomen or you may focus on the breathing flowing in and out of your nose.
  • Focus on the rising and the falling of the breath. It in itself as a natural process. Keep your attention steady as the breath starts to rise, peaks and then falls.
  • Let it be one continuous flow of breath.
  • If you begin to have thoughts, label these as “thinking” and bring yourself back to the rise and fall of breath. If you hear something, “hearing”. See something, “seeing” and so on.
  • Same thing with bodily sensations, label them “warmth” or “pressure”.
  • We label and then go back to our breath focus.
  • When you are ready to end your meditation, state the intention, “intending” and as you are opening your eyes, “opening”.
  • This is different from other meditations, so give yourself time to practice and then you will see if it is a right meditation for you.
  • Try to practice at least 10-15 minutes a day.

Be sure to submit any questions, comments or insights to the Email Forum.



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