Your meditation foundation

Just follow along and you will be doing basic breath meditation, also known as “ calm abiding”, shamatha, or mindfulness meditation, the foundation of Buddist meditation practice across traditions.

First, you ‘ll want to find a quiet and uplifted place where you can do your meditation practice. Once you’ve done that, just follow these simple instructions. See if you can allow yourself 5 minutes. You can revisit this practice and increase this amount over time.

Step 1: Take your seat

Seat cross-legged on a meditation cushion, or if you prefer, on a straight-backed chair with your feet flat on the floor, without leaning against the back of the chair. In either case, your hips should be higher than your knees. You may wish to place a pillow or other cushioning on your chair t achieve this effect.

Step 2: Find your sitting posture.

Place your hands palms-down on your thighs and sit in an upright posture with a straight back-relaxed yet dignified. With your eyes open, let your gaze set comfortably as you look slightly downward about six feet in front of you. You’re ready to start meditating.

Step 3: Notice and follow your breath.

Place your attention lightly on your out-breath, While remaining aware of your environment. 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, simple rest until the next in-breath naturally begins. For a more focused meditation, you can follow both the out-breaths and in-breaths.

Step 4: Note the thoughts and feelings that arise.

Whenever you notice a thought feeling or perception has taken your attention away from the breath, just say to yourself, “thinking”, and return to following the breath. No need to judge yourself when this happens; just gently note it and attend to your breath and posture. Keep going for the time allotted.

Step 5: Well done! You’ve just had your first experience of meditation.

After completing your meditation practice period, see if you can consciously allow any sense of calm, mindfulness, or openness you’ve experienced to remain present through the rest of your day.

The practice at a glance:

1. Sit comfortably, but solidly

2. Incorporate your hands and eyes, with restful awareness, into the sitting posture.

3. Notice and follow your in and out-breaths.

4. Note arising thoughts and feelings.

5. Finish the meditation after the time you’ve allowed, doing your best to retain any positive qualities it’s helped cultivate.