Beginning Meditation
In a quiet, comfortable space where you won't be disturbed, set a timer and begin your practice. (A good time to start practicing for a beginner is 5-10 minutes). Turn off all other devices and devote your time for the following:
Step 1:
Find a comfortable seated position, with a straight back, without slouching or straining (see meditation postures). The main focus to start with is on your breath, so a straight back will help keep the lungs and airways open. A straight back will also help you better notice the sensations of breathing as the air moves in and out. If you are sitting on a chair, try to sit toward the edge of the chair with your back upright, not leaning against the chair-back, with feet flat on the floor. If your feet don't reach the floor, place a cushion, or books under your feet. (Try to create a ninety degree angle with your legs).
Find a comfortable seated position, with a straight back, without slouching or straining (see meditation postures). The main focus to start with is on your breath, so a straight back will help keep the lungs and airways open. A straight back will also help you better notice the sensations of breathing as the air moves in and out. If you are sitting on a chair, try to sit toward the edge of the chair with your back upright, not leaning against the chair-back, with feet flat on the floor. If your feet don't reach the floor, place a cushion, or books under your feet. (Try to create a ninety degree angle with your legs).
Step 2:
Once you have found a comfortable position you can begin your practice.
Start by simply focusing on your breath as it comes in and out for the first minute or two. On the in-breath, notice the sensations of the breath coming in through the nostrils, going down the trachea, into and through the lungs and down to the diaphragm. Notice the chest as it expands with the filling of your lungs, then, as the breath exits, notice your chest fall as the lungs empty. Notice also the sensation of breathing experienced through your mouth and nostrils.
Once you have found a comfortable position you can begin your practice.
Start by simply focusing on your breath as it comes in and out for the first minute or two. On the in-breath, notice the sensations of the breath coming in through the nostrils, going down the trachea, into and through the lungs and down to the diaphragm. Notice the chest as it expands with the filling of your lungs, then, as the breath exits, notice your chest fall as the lungs empty. Notice also the sensation of breathing experienced through your mouth and nostrils.
Step 3:
During your practice you will notice your mind wandering off from paying attention to the breath. There may even be thoughts of worry or doubt about the purpose of the practice. If you find that your mind wanders or you start having any feelings or thoughts of doubt or worry, it is ok! This is just what the mind tends to do. If you find yourself worrying about issues from the past, future possibilities, or a present situation, just bring your attention back to your breath. The neutrality of the breath acts as an anchor of stability for your practice.
During your practice you will notice your mind wandering off from paying attention to the breath. There may even be thoughts of worry or doubt about the purpose of the practice. If you find that your mind wanders or you start having any feelings or thoughts of doubt or worry, it is ok! This is just what the mind tends to do. If you find yourself worrying about issues from the past, future possibilities, or a present situation, just bring your attention back to your breath. The neutrality of the breath acts as an anchor of stability for your practice.
Step 4:
When you are focusing on the breath, you might start to notice other thoughts. It's our natural tendency when thoughts arise to engage with them, to try to control or get lost in them. If the thoughts are positive you might want to try to keep them, if they are negative you might try to resist or push them away. When you notice you are engaging or struggling with thoughts, acknowledge the thought and then gently bring back your attention to your breath and the sensations of breathing. In this way, the breath becomes a tool for you to detach from thoughts and worries before they lead to anxiety. Begin able to keep our attention on the focus of our choice strengthens our mind and eventually leads to mental and emotional stability.
When you are focusing on the breath, you might start to notice other thoughts. It's our natural tendency when thoughts arise to engage with them, to try to control or get lost in them. If the thoughts are positive you might want to try to keep them, if they are negative you might try to resist or push them away. When you notice you are engaging or struggling with thoughts, acknowledge the thought and then gently bring back your attention to your breath and the sensations of breathing. In this way, the breath becomes a tool for you to detach from thoughts and worries before they lead to anxiety. Begin able to keep our attention on the focus of our choice strengthens our mind and eventually leads to mental and emotional stability.
Step 5:
In your own time--once you feel that your attention is established on the breath--you can move your attention to noticing sensations in your body. You can start with the soles of your feet and gradually working your way up the instep, around to the heel and up the ankles. Continue working your way up your body, noticing the sensations in the calves, shins, then work your way up to the knees and the thighs, around the backside and to the waist. Now focus on the area around your diaphragm (abdomen), which can often be a source of feelings of tension. Wherever you notice tension, just acknowledge it. If you notice you are becoming attached to the feeling of tension--that is you can't stop being fixated on it--just gently bring your awareness back to your breath and imagine your breath traveling through the body to the area of tension, then move on to the next area of your body.
In your own time--once you feel that your attention is established on the breath--you can move your attention to noticing sensations in your body. You can start with the soles of your feet and gradually working your way up the instep, around to the heel and up the ankles. Continue working your way up your body, noticing the sensations in the calves, shins, then work your way up to the knees and the thighs, around the backside and to the waist. Now focus on the area around your diaphragm (abdomen), which can often be a source of feelings of tension. Wherever you notice tension, just acknowledge it. If you notice you are becoming attached to the feeling of tension--that is you can't stop being fixated on it--just gently bring your awareness back to your breath and imagine your breath traveling through the body to the area of tension, then move on to the next area of your body.
Step 6:
Now start to slowly expand awareness around the body using the breath, gradually work your way up to the chest area and the lower back, before moving on to the upper body, around the heart, the upper back and around the shoulders. Again, if you feel any pain or discomfort, just imagine the breath traveling there. Now focus on the arms, around the elbows and the forearms, the hands and the fingers. If at any moment you feel uncomfortable, you can adjust your posture slightly--making the adjustment part of your practice. Each time you make an adjustment, remember to reconnect your attention back to the breath. Now transfer awareness to your neck, moving up to the back of the head, the scalp, the forehead, and the face, around the mouth, and the nose and the chin and cheeks.
Now start to slowly expand awareness around the body using the breath, gradually work your way up to the chest area and the lower back, before moving on to the upper body, around the heart, the upper back and around the shoulders. Again, if you feel any pain or discomfort, just imagine the breath traveling there. Now focus on the arms, around the elbows and the forearms, the hands and the fingers. If at any moment you feel uncomfortable, you can adjust your posture slightly--making the adjustment part of your practice. Each time you make an adjustment, remember to reconnect your attention back to the breath. Now transfer awareness to your neck, moving up to the back of the head, the scalp, the forehead, and the face, around the mouth, and the nose and the chin and cheeks.
Step 7:
Once you have scanned through the body and are feeling at ease with the sensations you noticed, including acknowledging any feelings of tension, you can expand your awareness to the body as a whole--almost as if your whole body is breathing you--accepting who you are, just as you are at this moment. Using your breath, begin to expand your awareness to the space you are occupying, including your personal space. Notice the sounds around you as they come and go, again not holding to or resisting anything you hear.
Once you have scanned through the body and are feeling at ease with the sensations you noticed, including acknowledging any feelings of tension, you can expand your awareness to the body as a whole--almost as if your whole body is breathing you--accepting who you are, just as you are at this moment. Using your breath, begin to expand your awareness to the space you are occupying, including your personal space. Notice the sounds around you as they come and go, again not holding to or resisting anything you hear.
Step 8:
Continue practicing by allowing your awareness just receive what comes and goes without holding onto or pushing away anything you notice. Remember you are not trying to make yourself feel anything or be anything different than what is present. The practice is teaching you how to create space for and hold equanimity for your experiences, whatever they might be. Whenever you find yourself getting caught by your thoughts, a sensation, a sound or a feeling, gently return your awareness to your breath. Continue this way until your meditation time is up.
Continue practicing by allowing your awareness just receive what comes and goes without holding onto or pushing away anything you notice. Remember you are not trying to make yourself feel anything or be anything different than what is present. The practice is teaching you how to create space for and hold equanimity for your experiences, whatever they might be. Whenever you find yourself getting caught by your thoughts, a sensation, a sound or a feeling, gently return your awareness to your breath. Continue this way until your meditation time is up.
With practice, the effects of this exercise, including awareness, can gradually be brought into everyday life. Try bringing any different awareness levels you feel you have experienced during the practice into the next moments of your day.