Sit. And sit again. And again.

Sitting becomes still. Sitting becomes without distraction. Sitting becomes without effort.

As sitting becomes familiar, practise focus.

Focus takes effort.

Focus takes away from distraction. Focus on one thing takes away from other things. Focus takes away from thought.

As focus becomes familiar, push away thought. Pushing away thought takes effort. This begins meditating .

As focus becomes familiar, notice your quiet around it.

Focus leads to quiet. Hold onto quiet. This takes effort.

As quiet becomes familiar, focus becomes distraction. Let go of focus.

As quiet becomes familiar, effort becomes distraction. Let go of effort.

As quiet becomes strong, having no thought becomes distraction. Let go of having no thought.