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**Preliminaries**
In order to make the most out of any meditation, it is strongly advised to start with a good motivation beforehand and to dedicate the positive energy afterwards. For this, the following traditional prayers can be used, but you can use any thoughts you feel comfortable with; as long as they are positive. It is adviseable to read the pages on Meditation Theory (chapter on Vipashyana) and Meditation Practice if you are not used to (analytical) meditation.. //I go for refuge to the Buddha,// //I go for refuge to the Dharma,// //I go for refuge to the Sangha. (3x)// //By virtue of giving and so forth,// //may I become a Buddha for the benefit of all sentient beings. (3x)// //May all sentient beings have equanimity, free from attachment, aggression and prejudice.// //May they be happy, and have the causes for happiness.// //May they be free from suffering and causes for suffering.// //May they never be separated from the happiness that is free from suffering. (3x)// //Respectfully I prostrate with body, speech and mind;// //I present clouds of every type of offerings, actual and imagined;// //I declare all the negative actions I have done since beginningless time,// //and rejoice in the merit of all Aryas and ordinary beings.// //Please teacher, remain until cyclic existence ends// //and turn the wheel of Dharma for all sentient beings.// //I dedicate the virtues of myself and others to the great Enlightenment.//
 * Sit relaxed with a straight back, breathe deeply a few times and start breathing with the belly.**
 * Set your motivation for the session, for example:**
 * Taking Refuge**
 * Setting the Mind to Enlightenment**
 * Four Immeasurables**
 * Seven-Limbed Prayer**

**Breathing Meditation**
Concentrate on the tip of your nose, feel the breath going in and out. At every out-breath count 1, and count from 1 to 10. When you come at 10, simply start at 1 again. Focus all attention on the tip of the nose and the counting. (some 5 minutes) Release the counting and the concentration on the tip of the nose.

**ELIMINATING PAST AND FUTURE**
Rest the hands, palms down on the legs and watch the breath - When the mind wanders off to thoughts of the past, gently tap your left leg - When the mind wanders off to thoughts of the future, gently tap your right leg - Whenever a thought arises, mentally note "memory" or "fantasy", then return to the breath.

**IF I HAD ONLY ONE MORE YEAR TO LIVE...(MOTIVATION)**
- Imagine lying on your deathbed, unable to move or to talk to the people around - Observe all feelings and emotions coming up. - The doctors have given me up, I do not have any pain, but the end may come any moment - What did I do so far with my life? - What help are my best friends now? - What is the use of my savings and possessions? - I am still much too young, still so much to do... If I only had... - Suppose I had one more year to live, what would I do with it? - What could I do that is reasonably possible? - Are there any apologies to make, or do I need to tell someone the truth still? - What would really be useful to do before I die? - Bring yourself back to the here and now, not on my deathbed. - But does that change anything about the fact I only have limited time to live? - I can still die every day in traffic, eat something wrong, get ill. - Are there any things I can do right now of the things I want to do before I die? - Are there any things I should do within a few weeks? - Life is much too uncertain to put things off... - If I want to die peaceful, without regret, I have the chance right now to make my life useful.