Suggestions for a Meditation Session

Set a timer.

If you’re new to this, start with 15-30 minutes. If 15 minutes is daunting then try 5 or 10 minutes. Take it as low as you need to so that you are willing to give it a try. The timer device should be in Airplane mode.

Sit.

Sit (or stand) comfortably but not slumped. Sit upright in a chair, or lean against a wall or similar depending on your body’s needs. Don’t strain. Be comfortable. Shift your body if you need to during the sit.

Close your eyes and attend to the breath.

Focus your attention on your breathing. If you like, focus on (as if listening) and feel the breath as it flows through your nostrils, lungs, body. 

Return to This Moment when the mind wanders.

When a thought or feeling or image arises, notice it but do not latch on, just return to focusing on the breath and be present with the experience right now.

When the bell rings, pause before doing the next thing and appreciate your meditation session.

You might wish kindness or well being for yourself or others before you move on to the next activity.

 

More Ruminations on Meditation