- Remember your objectives: you want to achieve a state of complete physical stillness, yet you do not want to fall asleep. Recall the analogy of the muddy water. You want to promote a totally settled state of the body which will engender a corresponding mental settling. There must also be a state of physical alertness which can induce the kind of mental clarity you seek.
- Take your time eating and be very happy.
- Benefactor meditation: Sit and begin with metta phrases of lovingkindness. After about ten minutes, see if you can call to mind someone for whom you feel strong respect or gratitude. This person is your benefactor. It is good if this person is still alive and it is recommended that this person not be someone you feel sexual attraction to. So, call your benefactor to mind, perhaps with visualization or by saying their name to yourself. Recall the different ways they have helped or contributed to you or the world. Feel whatever feelings come from this - by observation; do not get caught up in the feelings. Now direct metta phrases toward your benefactor. Repeat the phrases.