MEDITATION FOR BEGINNERS

  • Sitting down in a comfortable position with your eyes closed:
  • Start with a few deep breaths. Let them follow a natural rhythm, don’t try to control it.
  • Bring attention to the breath, connecting with all the sensations associated with it. Notice the sensations in your nostril, your chest, or the rising and falling of your belly. Stay there for a moment.
  • Indulge in the relaxation that this rhythm of breath provides.
  • Use that sensation to anchor you into the present moment. As the mind wanders, gently bring it back to the breath and the sensations it arouses.
  • Whatever form your breathing takes, deep or shallow, just tell yourself that “Right now, it’s like this, and that’s OK”.
  • As the mind continues to wander, accept that it is a natural thing, and still very gently bring it back to the breath. That moment when you realize that your mind had wandered off is your moment of mindfulness.

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