(after 15-minutes of meditation)
Close your eyes again for a couple of minutes.

Come out gradually.
Think about whatever you like.

(9)*

If you feel easy and refreshed, you have
correctly meditated.

Return to the steps in the Guide.
Make notes in your journal, but
do not spend more than
15 minutes doing that today.

(10)

Meditate for 20 minutes
twice a day
during the course.

Schedule it so that it is:
not right after a meal and
not just before sleeping.

Do Lesson Four tomorrow.

(11)