Preface vii
Foreword by the Dalai Lama ix
Acknowledgments xi

PART ONE: Understanding Practice
1. Discovering the Heart of Meditation 3
Exercise: Learning from the Precepts 16
2. Why Meditate? 18
Exercise: Concepts and Reality 28
3. Meditation Instructions 30
4. Difficulties and Hindrances 38
Exercise: Making the Hindrances Part of the Path 56
5. Deepening Levels of Practice 57
Exercise: Moving from Content to Process 72

PART TWO: Training the Heart and Mind 6
6.The Seven Factors of Enlightenment 75
Exercise: Awareness of the Factors of Enlightenment 95
7. The Life of the Buddha 97
Exercise: Recollection of the Buddha 111
8. The Freedom of Restraint 112
Exercise: Restraint 122
9. Suffering: The Gateway to Compassion 123
Exercise: Cultivating Compassion 134

PART THREE: The Growth of Wisdom
10. Understanding Karma: Cause and Effect 137
Exercise: Equanimity Meditation 149
11. Understanding Karma: Liberation 151
Exercise: Observing Intention 156
12. The Five Spiritual Faculties 157
13. The Three Basic Characteristics 171
Exercise: Observing Discomfort in Our Conditioned Response 185
14. Perspectives on Reality 187
15. The Path of Service 199
Exercise: The Heart of Service 213
16. Integrating Practice 215
Exercise: Strengthening Mindfulness 232

Glossary 235
Index 237