At other times in your meditation you will mostly be aware of body sensations or of plans or thoughts. Whatever they are, let them be.Īt some sittings you will be able to return to your breath easily. Certain thoughts or feelings will be painful, others will be pleasurable. Some waves will take a long time to pass, others will be short. Whenever you notice you have been carried away for a time, acknowledge the wave that has done so by softly giving it a name such as “planning,” “remembering,” “itching,” “restless.” Then let it pass and gently return to the breath. Let all other sounds and sensations, thoughts and feelings continue to come and go like waves in the background.Īfter a few breaths, your attention may be carried away by one of the waves of thoughts or memories, by body sensations or sounds. As you feel breath, concentrate and settle into its movement. Let the breath breathe itself in any rhythm, long or soft, soft or deep. Relax and softly rest your attention on each breath, feeling the movement in a steady easy way. 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. In the center of these waves, feel your breathing, your life-breath. Allow yourself to become more and more still. Be aware of the waves and rest seated in the midst of them. Allow them all to come and go, to rise and fall like waves of the ocean. Then notice what sounds and feelings, thoughts and expectations are present. Let your mind be spacious and your heart be kind and soft.Īs you sit, feel the sensations of your body. Close your eyes gently and begin by bringing a full, present attention to whatever you feel within you and around you. Let yourself sit upright with the quiet dignity of a king or queen. Be seated on a cushion or chair, taking an erect yet relaxed posture. To begin meditation, select a quiet time and place.
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