to practice sitting meditation, we can find a comfortable position for our body. you may also like—if you’re more flexible—to sit in what we call the half lotus, which is with your foot up on your thigh. to find a stable position we can imagine that there’s a thread going up through our spine and coming out through the crown of our head. in this way we’re stable; even if we feel a bit sleepy, we’re not going to fall over. sitting meditation is not something that needs to be too formal; we don’t need to feel rigid or tight in our body. we know that just being aware of our breath we can calm our mind and calm our body. any time we notice thinking coming up, we just bring our attention fully back to the breath—to the visceral sensation of the breath coming in through the nose, filling our lungs, our belly perhaps rising.
the breath is a wonder. it’s a joy to be aware of our breathing. if thinking appears as i breathe in, i can be aware of it and bring my attention back to the breath. again, we can bring our attention back to the breath. as we master being mindful of our breathing, we can also be aware of our entire body. we can come back to the body and take refuge in our body. so we can continue on to the next exercise: by practicing like this, we realize the possibility of stopping our thinking. you can subscribe to our newsletter here.
to begin meditation, select a quiet time and place. let yourself sit upright with the quiet dignity of a king or queen. as you sit, feel the sensations of your body. allow them all to come and go, to rise and fall like waves of the ocean. be aware of the waves and rest seated in the midst of them. let your attention feel the in-and-out breathing wherever your notice it,as coolness or tingling in the nose or throat, as a rising and falling of your chest or abdomen. relax and softly rest your attention on each breath, feeling the movement in a steady easy way.
let all other sounds and sensations, thoughts and feelings continue to come and go like waves in the background. after a few breaths, your attention may be carried away by one of the waves of thoughts or memories, by body sensations or sounds. some waves will take a long time to pass, others will be short. at some sittings you will be able to return to your breath easily. at other times in your meditation you will mostly be aware of body sensations or of plans or thoughts. no matter what you experience, be aware of it, let it come and go, and rest at ease in the midst of it all. then as you move try to allow the same spirit of awareness to go with you into the activities of your day. if you do this simple practice of sitting with awareness every day, you will gradually grow in centeredness and understanding.
sitting on the floor can give you a reassuring feeling of being “grounded” and self-supporting in the meditation posture, but it is not necessary to meditate when we practice sitting meditation, we try to let go of any need to accomplish anything. we know that just being aware of our breath we can to begin meditation, select a quiet time and place. be seated on a cushion or chair, taking an erect yet relaxed posture. let yourself sit upright with the, sitting meditation script, sitting meditation script, mindfulness meditation, mindfulness meditation exercises, sitting meditation benefits.
sitting meditation is the practice of paying attention to a single point of reference like our breath. meditation is not about stopping stillness. sitting meditation is like returning home to give full attention to and care for ourselves. like the buddha, we too can radiate peace and mindfulness meditation isn’t about letting your thoughts wander. but it isn’t about trying to empty your mind, either. instead, the practice involves paying, mindfulness meditation pdf, mindfulness meditation for beginners, guided mindfulness meditation, 10 minute sitting meditation, best mindfulness meditation, jon kabat zinn meditation youtube, jon kabat-zinn meditation app, mindfulness meditation script, sitting meditation buddhism, jon kabat-zinn 20 minute meditation.
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