- You can close your eyes if you wish or leave them open and gaze without really focusing on anything.
- Take a moment to adjust your position. Maybe your back is a little bit straight and your head is aligned with your spine.
- Relax your shoulders and bring your hands to your knees or lap.
- Let’s begin by taking a few deep breaths. Inhale fully and exhale fully, paying attention to the nourishing quality of these intentional breaths.
- Now begin to allow the body to begin breathing on its own; choosing its own depth and rate of breath. The mind will manipulate the breath from time to time. That’s okay. It is its nature.
- Become the observer of the breath watching the rise and fall as if you were watching someone else breath. This is your anchor for this meditation. It is a place of reference, in the present moment, for you to return your attention each time your mind drifts away. It is the nature of the mind to wander.
- As the breath becomes more usual and normal, you will become distracted. The distraction may come in the form of a thought, an emotion, or a sensation of the body such as a sound. Distraction is not a failure of meditation; it is the opportunity to cultivate awareness. Once you are aware of the distraction, you now have the opportunity to note the distraction and return your attention to your anchor. This is the practice.
- For the next few minutes; allow your attention to rest on the rise and fall of your breath. Nowhere to go and nothing to do.
- Allow yourself to become distracted without judgement.
- Allow yourself to become aware that you have become distracted.
- Allow yourself to note the nature of the distraction by saying silently to yourself “this is thinking”, “this is emotion”, or “this is a sensation of the body”.
- Allow yourself to relinquish your attention from the distraction without pushing it away.
- And, as much as possible, allow your attention to return each time to rest on the breath.
- Sit here for a few minutes. If you can, set a timer for 2 minutes...
- ...When the time is up, return to your breath once more.
- Take this opportunity to wish yourself well. “May I be happy” and “May I be peaceful”.
- Acknowledge that the work you do in meditation, and it is work, not only benefits you profoundly but everyone you encounter throughout your day.
- Just as you began your meditation, take that deep intentional breath.
- Feel the nourishing quality of the breath and the feeling of peace the resides in your mind and in your heart from having allowed yourself to simply be for a few moments.
Keywords: Buddhist Meditation Basics, Guided Meditation, Video, Mindfulness, Buddhism, Interfaith, Reflection
