Alan Wallace Fall 2012 Retreat Podcast: Vipashyana, Four Applications Of Mindfulness

Meditation: focus attention on the in and out breath at the belly. With the in breath, arouse your attention. With the out breath, release any thoughts and relax. In order to maintain attention, it is important to develop relaxation first. Otherwise, we get tired easily. Normally, our default mode is rumination, where we become susceptible to mental afflictions. We need to develop a new default mode: continuity of attention, continuity of non-conceptual knowing. When your breath is long, notice you are breathing long, when your breath is short, notice that you are breathing short. Sustain the clarity of awareness. With this exercise, we open the doors to intuition. Meditation starts at 6:40