Basic Exercise of Meditation - Part III (Conti. 3..)

Contemplation must start at the moment you wake up. Since you are a beginner, it may not yet be possible for you to start contemplating at the very first moment of wakefulness. But you must
start with it from the moment when you remember that you are to be contemplate. For example, if on awakening you reflect on something, you should become aware of that fact and begin your
contemplation by a mental note, reflecting. Then proceed with the contemplation of rising and falling of the abdomen. When you are getting up from the bed, mindfulness should be directed to every details of the body's activity. Each and every movement of the hands, legs, and back must be performed in complete awareness. Are you thinking of the time of the day when awakening?
If so , note thinking. Do you intend to get out of bed? If so, note intending. If you prepare to move the body in to position for rising, note preparing. As you slowly rise, rising. When you are in the sitting position, sitting. Should you remain sitting for any length of time, revert to contemplating the abdominal movements of rising and falling.    


Perform the acts of washing the face or taking a bath in due order and in complete awareness of every detailed movement; for instance, looking, seeing, stretching, holding, touching, feeling cold, rubbing. In the acts of dressing, making the bed, opening and closing doors and windows, handling objects, be occupied with every details of these actions in their order.


You must attend to the contemplation of every details in the action of eating.
When you look at food, looking, seeing,
When you arrange the food, arranging,
When you bring the food to the mouth, bringing,
When you bend the neck forward, bending,
When the food touches the mouth, touching,
When placing the food in the mouth, placing,
When the mouth closes, closing,
When withdrawing the hand, withdrawing,
Should the hand touch the plate, touching,
When straightening the neck, straightening,
When in the act of chewing, chewing,
When you are aware of the taste, knowing,
When swallowing the food, swallowing,
While swallowing, should the food be felt touching the sides of the gullet, touching.


Perform  contemplation in this manner each time you partake of a morsel of food until you finish the meal. In the beginning of the practice there will be many omissions. Never mind. Do not
waver in your effort. You will make fewer omissions if you persist in your practice. When you reach an advanced stage of the practice, you will also be able to notice more details than those
stated here.