Preface, PART ONE FOUNDATION: Introduction, What is Meditation?, The Benefits of Meditation, How to Begin Meditation, Background Knowledge Required for Meditation, How to Meditate, PART TWO THE 21 MEDITATIONS: THE INITIAL SCOPE: 1. Our Precious Human Life, 2. Death and Impermanence, 3. The Dangers of Lower Rebirth, 4. Refuge Practice, 5. Actions and Their Effects, THE INTERMEDIATE SCOPE: 6. Developing Renunciation for Samsara, THE GREAT SCOPE: 7. Developing Equanimity, 8. Recognizing that all Living Beings are our Mothers, 9. Remembering the Kindness of Living Beings, 10. Equalizing Self and Others, 11. The Disadvantages of Self-cherishing, 12. The Advantages of Cherishing Others, 13. Exchanging Self with Others, 14. Great Compassion, 15. Taking, 16. Wishing Love, 17. Giving, 18. Bodhichitta, 19. Tranquil Abiding, 20. Superior Seeing, 21. Relying Upon a Spiritual Guide, Conclusion, Appendix I : 'Liberating Prayer' and 'Prayers for Meditation', Appendix II: A Commentary to The Preparatory Practices, Appendix III: A Special Breathing Meditation, Appendix IV: A Suggested Retreat Schedule, Appendix V: 'The Commitments of Going for Refuge', Appendix VI: A Traditional Meditation on Emptiness, Appendix VII: 'The Kadampa Way of Life', Glossary, Bibliography, Study Programmes of Kadampa Buddhism, Tharpa Offices Worldwide
