How to Practice Mindfulness Meditation
A profoundly simple
practice that works for experts and amateurs alike.
Photo by David Gabriel
Fischer.
1.
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.
2.
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.
3.
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.
4.
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.
5. At
the end of your meditation session, bring calm, mindfulness, and openness into
the rest of your day.