Mindfulness Meditation Instruction

This meditation is an exercise for bringing mindful focus. If you make this exercise a regular practice in your daily life, you will find that it brings a sense of peace and relaxation, and helps you train your mind to come back from daydreams to what is actually happening.

Before you begin, it is valuable to adopt the following posture known to support the process of meditation. Sit comfortably cross-legged on a cushion, or in a chair with your back straight and your feet on the floor.

The posture of meditation

• The spine is upright, with its natural curves.
• The hands are resting on the thighs.
• The arms and shoulders are relaxed.
• The back of the neck is relaxed, which allows the chin to come down.
• The face and jaw are held naturally and relaxed.

Guidelines for breathing meditation

• Take the posture of meditation
• Make a clear and precise beginning to your practice by stating a specific intention for this moment, such as  "Now I will begin to work with my mind and develop peace."
• Focus your conscious attention on the breath.
  
  

How to handle thoughts

When you notice that you're caught up in thinking, acknowledge the thought, then let it go. Label it "thinking," if you wish. Recognizing and acknowledging the thought allows it to dissipate as you return the placement of your mind to the breath.

 

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