The technique is taught through ten-day residential courses, during which participants follow a prescribed Code of Discipline, learn the fundamentals of the method, and practice diligently to experience its benefits firsthand. The course requires sincere effort and dedication. The training consists of three stages. The first stage is to observe a code of moral conduct throughout the course by abstaining from killing, stealing, sexual activity, false speech, and the use of intoxicants. This simple code of morality helps calm the mind, preparing it for the practice of self-observation. The second stage is to develop concentration by learning to focus attention on the natural flow of the breath as it enters and leaves the nostrils. By the fourth day, the mind becomes calmer and more focused, making it ready to begin the practice itself—observing bodily sensations, understanding their true nature, and cultivating equanimity by learning not to react to them. The final stage, practiced on the last full day of the course, is the meditation of loving-kindness (Metta), in which the purity and peace developed during the course are shared with all beings. The entire practice is a form of mental training. Just as physical exercise strengthens the body, this technique develops a healthy, balanced, and peaceful mind. To preserve the technique in its original and authentic form, it is never taught commercially. Courses are offered entirely free of charge. No one involved in teaching receives any material compensation. There is no cost to attend a course—not even for food or accommodation. All expenses are covered through voluntary donations from students who have completed a course, personally experienced its benefits, and wish to offer the same opportunity to others. Of course, the benefits develop gradually through continued practice. It is unrealistic to expect every problem to be solved in just ten days. However, within that time, the essential principles can be learned and applied in everyday life. The more one practices the technique, the greater the freedom from suffering and the closer one comes to the ultimate goal of full liberation. Even a single ten-day course can produce meaningful and lasting benefits in daily life. People of all backgrounds, cultures, and beliefs are welcome to attend a course and experience the technique for themselves. Those who sincerely practice it often discover that it is an invaluable tool for cultivating wisdom, inner peace, compassion, and lasting happiness that can be shared with others.