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Basic Meditation Instructions

  • Choose a quiet corner or room in the house or a shaded protected spot in nature, which will become your favorite and regular place for practice.

  • Sit upright and steady, without strain but with an energetic and relaxed dignity, like a king. If on the ground, sit on the edge of a cushion or two to bring your knees closer to the ground and reduce the tendency to roll backwards. Your legs can be crossed in any way that is easy. If on a chair let your two feet touch the ground and sit erect.

  • Close eyes and gather yourself together, mind and body present in this moment. It is like arriving home. Feel the luxury of simply being.

  • Remind yourself that meditation is about being, not doing: There is nothing to be fixed, nothing to be gained or obtained, nothing wrong and no struggle. The only effort needed is to be present as consistently as possible.

  • After some time choose the breath as a primary object of mindfulness, and a natural place to consistently rest the attention. Notice how each breath feels, track it as it enters and travels through the body, expanding the stomach, and then its journey out with the stomach contracting again. Let each breath be natural and soft, just as it is, closely embraced with your attention, as if the breath is breathing you.

  • Notice how breath and bodily awareness are experienced together. Sometimes move the attention to this sense of embodiment, the sensations of aliveness that move and change in the body, such as the touch of the hands.

  • Meditative attention does not need to hunt for a particular ‘right’ experience. It is a direct knowing of what is actually going on, with a radical acceptance.

  • When thoughts, commenting, memories, pictures, stories about the past