Whatever wish you make for yourself, feel that wish. You know what it feels like to be peaceful and calm. Bring that feeling of peace and calm, put it into your heart, radiate that feeling to yourself. You know what it feels like to be happy. Bring that feeling into your heart, and radiate that feeling to yourself. Whatever wish you make for yourself, you want to feel that wish.
You can make the same wish over and over again, as long as it has meaning for you, or you can change the wish occasionally. But you don't make a wish like this, you don't say: 'May I be happy. May I be happy. May I be happy. May I be happy. May I be happy.' When you do a wish like that, it turns into, like trying to memorize something, and you start thinking about other things. You want to feel the wish. Make the wish, feel the peace and calm, if that's what your wish is, keep that feeling in your heart, when that feeling starts to fade, then you make another wish.
It doesn't matter if your mind wanders fifty times during the sitting, and fifty times you see that, you let it go, you relax, you come back to your meditation object. That is a good sitting. A bad sitting would be, noticing that you're thinking about something, and to continue thinking, not letting it go.
When you're sitting, you want to sit with your back reasonably straight. Please don't move your body at all. Don't wiggle your toes, don't wiggle your fingers, don't scratch, don't rub, don't change your posture. Don't rock back and forth. Sit very still.
While you're sitting like this, there can be some sensations that arise in your body. You want to cough, and itch, heat, vibration, a painful feeling. As soon as that arises your mind will be drawn to it, and then you start thinking about that sensation: 'I wish it would stop. I really don't like this feeling when it happens. I wish it would just go away.' Every thought like that makes the feeling become bigger and more intense. So, the first thing you do is to let go of the thought about the sensation. And then, relax the tension or tightness in your head, in your mind.
For many more inspiring, skillful teachings from Bhante Vimalaramsi be sure to visit: Dhamma Sukha Meditation Center