Sitting Meditation (Boston Globe)

1. Sit upright on a cushion on the floor or in a firm chair, with your eyes open, hands resting on your thighs.

2. Relax your body. In a downward sweep, let go of physical tension.

3. Bring your awareness to your breath as it goes out. Keep it light and be open, “letting the breath mix with the space of the room.”

4. When your mind wanders off, notice it without judgment, label it as “thinking,” and “do that with honesty and gentleness.” And return to your breath.

SOURCE: Shamatha-Vipashyana (“tranquillity-insight”) Meditation, adapted from “Start Where You Are,” by Pema Chodron.


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