Sitting meditation is learned through practice. In traditional
teaching, beginning meditators are asked to concentrate on three
techniques in their practice: achieving proper posture, quieting
the mind, and maintaining awareness of breath.
After properly arranging a mat and/or
cushion, sit comfortably with legs crossed and head aligned with
your spine in an upright posture. If sitting on the floor is too
difficult, sit on a chair. Sitting meditation should require little
Breathing is an involuntary
act. Every moment we breathe in and out. Unless we are out of
breath, we are seldom aware that our breathing is smooth and steady.
In sitting meditation we become aware of our breathing pattern
and turn it into a technique for calming the mind. By having our
mind focus on the smooth and steady pattern of breathing, we give
the mind something to do. So, when your mind drifts in sitting
meditation, gently bring it to rest with your breathing.
Calming the Mind
It is normal for the beginning meditator to experience a steady
flow of thoughts that may interrupt the state of calmness. However,
these disturbances can be overcome by not dwelling on them. Simply
notice each thought and release it as quickly as it comes. Let
thoughts be of no interest or concern during your sitting meditation.