How to Sit
Needle-felted wool
Buddha by Gwyneth Jones; Photo by Marvin Moore.
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Set aside a room or corner or a cushion that you use just for
sitting.
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The sound of a bell is a wonderful way to begin sitting
meditation. If you don’t have a bell you can download a recording of the sound
of a bell onto your phone or computer.
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When you sit, keep your spinal column quite straight, while
allowing your body to be relaxed. Relax every muscle in your body, including
the muscles in your face. Consider smiling slightly, a natural smile. Your
smile relaxes all your facial muscles.
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Notice your breathing. As you breathe in, be aware that you are
breathing in. As you breathe out, notice that you are breathing out. As soon as
we pay attention to our breath, body, breath and mind come together. Every
in-breath can bring joy; every out-breath can bring calm and relaxation. This
is a good enough reason to sit.
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When you breathe in mindfully and joyfully, don’t worry about
what your sitting looks like from the outside. Sit in such a way that you feel
you have already arrived.
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It’s wonderful to have a quiet place to sit in your home or
workplace. If you are able to find a cushion that fits your body well, you can
sit for a long time without feeling tired. But you can practice mindful sitting
wherever you are. If you ride the bus or the train to work, use your time to
nourish and heal yourself.
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If you sit regularly, it will become a habit. Even the Buddha
still practiced sitting every day after his enlightenment. Consider daily
sitting practice to be a kind of spiritual food. Don’t deprive yourself and the
world of it.
Adapted
from How to Sitby Thich Nhat Hanh © 2014 The Unified Buddhist Church. Reprinted
with permission of Parallax Press, the publisher.