MEDITATION : look within yourself
-Equanimity : Deep Thinking,

total Comprehension,it is the means & the end
-Explore the pure Nature of

Mind ,Body & Sound.
-The Art of Living, Art of Liberation:
your own island of Uncensored Truth, Reality behind appearance.
-Develop unused potentials
through  the principles of
-Relaxation & Concentration
-Awareness & Mindfulness
-Insightful & Intuition
-Is conscious  of everything that happens within , at the same time, not to react to it , understanding that change will occur ; calms the mind by diverting attention from situation of craving & aversion
-The Mind  consists of consciousness, perception, sensation, & reaction.
-Technique to keep mind in balance:
Repetition of :Sound , Visual Action:

Mental Exercise :Mindfulness in sitting (demo posture :head neck shoulder chest  waist  appendages tongue)to promote blood circulation& avoid discomfort & injury

Zen walking , deliberate steps

Zen movements , ultimately in thought & action at all times

The more Limited area of attention , the stronger the concentration :

@-Respiration :
method open to All who Breathes
develop attention of the present moment ; sustain attention to the quality of air in nostril, follow the passage of air to the head , down to neck , shoulder ,chest ,appendages to the entire body , in & out. Repeat the cycle,
Force of Nature:4 elements :

Wind Fire Water Earth
Air : most basic element of life
Sound : Energy of Life.
Alphabet of Sound : OHM;AH; Holm : helps to redirect attention, set path  of energy in motion
Observe natural breathing w/o trying to control,regulate breathing
Deconditioning :
Observe Sensations manifested throughout the body
Observe Reality; extract self from self, aware of all free thought processes, will help to lead one to positive clear decision and action

Higher training in Contemplation of senses and Realization.. To follow.