Instructions for Beginners
1) Find a quiet place where you can sit undisturbed, either on a chair, a pillow or a meditation bench on the floor.
2) Set a timer. If you are new to meditation, start with 5-10 minutes. You can gradually increase the duration as you get more practiced.
3) Find your Seat. If you are sitting in a chair, plant your feet firmly on the ground while keeping your knees slightly wider than your hips as this tilts your sacrum forward and makes it easier to sit upright. If you are sitting on a pillow on the floor, make sure that you sit high enough so that your knees are below your hips and you can easily elongate your spine. Alternatively you can kneel with a pillow between your legs or sit on a meditation bench.Choose a position in which you are comfortable and can remain for a while.
4) Close your eyes and bring your attention to the flow of your breath. Notice as you inhale and exhale. You can follow the breath at the nostrils or in your chest or belly, whichever is easier for you to perceive.
5) Whenever you notice that your mind has wandered, simply bring your attention back to the breath. Think of it like puppy training. Don't judge yourself, don't get annoyed and don't get wrapped up with passing thoughts. Simply return to the breath. In meditation we are not attempting to control the mind, we are simply training our attention. You focus your attention, your mind wanders, you bring it back as many times as you need and as kindly as possible. That’s the practice.
7) When the timer bell sounds at the end, include the awareness of listening. Then gently open your eyes and include the awareness of seeing. If you like you can close your practice by bringing your hands together in prayer position and taking a bow.
Online Meditation Groups
8 Week Online Course
Free self guided online- course
San Francisco Zen Center
Spirit Rock Meditation Center