Understand the benefits of starting fresh in each moment.

Notice how sensations appear in awareness. Gently return attention after each distraction.

Investigate how boredom can simply be a failure to pay attention.

Reflect on all that’s already come and gone, and how the breath and sound now come and go.

Learn how it’s possible to improve the quality of your mind through meditation.

Follow your breath in and out. Let thoughts, sounds, and sensations come and go.

Learn why meditation is about much more than simply feeling good in the moment.

Bring to mind someone you have affection for. Wish them relief, happiness, and fulfillment.