Please read through the entire instruction before sitting.
- Find a clean, quiet place where you can sit undisturbed for some time.
- Remove your shoes.
- Before you take your seat, gather whatever you need to sit comfortably.
- You can sit on a cushion or blankets on the floor or in a straight back, non-upholstered chair.
- Declare your intention as you take your seat so that you sit on purpose.
- Sit comfortably.
- Sit in a dignified manner, upright, maintaining the natural curvature of the spine.
- If you are sitting in a chair, sit with your feet in full contact with the earth. You may try placing the feet on a folded blanket to see if this releases any tension in the lower back. Fold the legs at the knee, forming a 90 degree angle between thighs and shins. Your legs should be stable and strong but you should not be gripping the muscles to keep the legs from falling in or out. Find that sweet spot of balance.
- If you are sitting on the floor, you may find it helpful if the hips are higher than the knees. Take the time to prop yourself so that you can sit comfortably.
- Let the arms hang loose at the sides of the body. Bend the arms at the elbows and lightly place the hands on the thighs, not too far forward, not too far back. The palms are face up. You can form an energy seal or mudra by lightly bringing the pads of the thumb and first finger together with the pressure it would take to hold a single sheet of paper. No tension there.
- The head is balanced on the neck, chin slightly tucked in and down to lengthen the back of the neck.
- The tongue and jaw are relaxed.
- Relax the face.
- Bring a half smile to the face as this helps you relax.
- Lightly close your eyes.
- Mentally scan the body from head to toe, releasing tension as you go.
- Feel your breath in your body now.
- For a few moments feel how wonderful it feels to be able to breathe.
- Send the breath deep into the belly on the inhale. On the exhale feel the breath coming from deep in the belly.
- Count the length of your inhalation and the length of your exhalation.
- Even out your breath so that the length of your inhalation = the length of your exhalation.
- Notice the qualities of your breath. A healthy breath is deep and diaphragmatic, even and quiet, with no jerks or held pauses.
- Count the breath on the inhale in an ascending manner, such as 1,2,3. Count the breath on the exhale in a descending manner, such as 3,2,1.
- As thoughts arise, what is most important is the gentle
manner with which you acknowledge them. With the innocence of
a child, smile as you say to yourself, “thinking.”
Release that thought like a helium balloon without getting involved
with where it is going. Come back to counting your breath.
Or you can say, “neti, neti, neti,” which means I am not this thought, I am not that thought, I am not thought. No matter how long you meditate you will need to maintain this gentle manner with your mind and thoughts. Just keep coming back to the counting of your breath. - When your meditation session is over, slowly open your eyes, looking down first and slowly raising your eyes to horizon level. Sit for a few moments giving thanks for this opportunity to sit and meditate. Slowly and gently arise from your seat and carry your intention with you throughout your day.
- A consistent sitting meditation practice is best. Same time, same place. I encourage new students to sit for five minutes a day. Over time, the sweetness of the practice will invite you to sit longer.
- As in hatha yoga, there is no competition in meditation. Not with anyone else. Not with yourself. You do not earn special meditation brownie points if you sit for twenty minutes instead of ten. You do not earn gold stars if you can sit on the floor instead of in a chair. What matters most is that you honor your commitment to practice. That you do the practice. And that you keep bringing the mind back to the breath with gentle awareness, love and kindness. Remember, we call it “practice,” not “perfection,” for a reason!
Please note: If you have difficulty finding a comfortable sitting posture, please consult Will Johnson’s book, The Posture of Meditation or request feedback from a trusted yoga teacher.