Basic mindfulness
meditation: It doesn’t get easier than this
Basic mindfulness
meditation is the foundation of awakened mind and the Buddhist meditations that
cultivate it; get started by following these easy instructions.
Photo by Chris
Ensey.
Choose
a quiet and uplifted place to do your meditation practice. Sit cross-legged on
a meditation cushion, or if that’s difficult, sit on a straight-backed chair
with your feet flat on the floor, without leaning against the back of the
chair.
Place
your hands palms down on your thighs and take an upright posture with a
straight back, relaxed yet dignified. With your eyes open, let your gaze rest
comfortably as you look slightly downward about six feet in front of you.
Place
your attention lightly on your out-breath, while remaining aware of the
environment around you. Be with each breath as the air goes out through your
mouth and nostrils and dissolves into the space around you. At the end of each
out-breath, simply rest until the next breath goes out. For a more focused
meditation, you can follow both out-breaths and in-breaths.
Whenever
you notice that a thought has taken your attention away from the breath, just
say to yourself, “thinking,” and return to following the breath. In this
context, any thought, feeling, or perception that distracts you is labeled
“thinking.” Thoughts are not judged as good or bad. When a thought arises, just
gently note it and return your attention to your breath and posture.
At the
end of your meditation session, bring calm, mindfulness, and openness into the
rest of your day.