This download version of Buddhist Meditation 101 is for FPMT centers and study groups only. It contains all of the program components in PDF format including the course content, certificate and the binder cover and spine.

This is an introductory course on basic Buddhist meditation techniques for complete beginners. It does not assume that those who come for this course know anything at all about meditation or about Buddhism. It does not even assume that those who take this course are even interested in learning more about Buddhism. This course assumes simply that those who come are interested in learning something about meditation and that Buddhist meditation has appealed to them and has brought them to this course. This course has been presented as a series of 5 sessions of approximately 2 hours each. Each session will include lecture time to impart new information, practice time to introduce a new meditation technique (or techniques), and discussion time to enable friendly interaction with students and respond to their questions. These classes can be organized as 2 weekend intensives comprised of the equivalent of 2½ classes each weekend, or as 5 once-a-week classes. With this course, it is recommended to space the classes out over time, to give students the opportunity to try out the meditations they have learned at home and report back their experiences.

Course Topics

Overall, the following topics will be covered during this 5-class course:

• What is meditation
• Meditation posture and arranging the body
• Purposes and benefits of meditation
• Different skills that are used in meditation and useful in daily life
• The difference between meditation and simple relaxation
• Two main types of meditation - analytical and stabilizing
• Obstacles to meditation and their antidotes
• Setting up a meditation session
• Advice for establishing a long-term meditation practice
• Using the benefits of meditation in everyday living
• Meditation practice
• Breathing meditations: counting, nine-round
• Mindfulness meditations: scanning the body, bare attention, mind like
• The sky, mind like the ocean
• Visualization meditations: body of light, purification with light
• Analytical meditations: meditation on equanimity, transforming
• Negative experiences into positive

Readings and Course Materials:

This course has no actual required readings. Two books are, however, highly recommended for those who take this course:

1. How to Meditate by Kathleen McDonald, Boston: Wisdom Publications, 1984, 2006. View book here
2. What Is Meditation? by Rob Nairn, Boston: Shambhala Publications, 2000. www.shambhala.com

A bibliography of other related readings is also included among the course hand-outs.

Handouts:

Course materials include hand-outs of pertinent information and instructions for the various meditations taught.

1. Scanning the Body
2. Counting the Breaths
3. Seven-Point Meditation Posture
4. Bare Attention Exercise
5. Meditation on the Mind Like the Sky
6. Meditation on the Mind Like the Ocean
7. Nine-Round Breathing Meditation
8. Transforming Negative Experiences into Positive
9. Meditation session in four parts
10. Purification with Light Meditation
11. Body of Light Meditation
12. Equanimity Meditation
13. Supplementary