We can waist lots of time, doing the same things over and over again in meditation, if we don't sometimes pull back and look at what we are doing.

One way of looking at the training is called the gradual training, which is a gradual refinement of wholesome happiness and freedom.

There are many hindrances (nīvarana) in meditation, and if you are not aware of these, or do not understand them, you can waste a lot of time. Podcast episode can be found in the article.

This is an introduction to meditation talk, given in Oslo in 2022. It starts by focusing on right motivation − letting go, kindness and gentleness.