HOW TO MEDITATE
Seven points of posture:
1. Sit on a cushion or chair – be comfortable but supported
2. Rest your hands gently on your thighs/knees on in your lap
3. Keep your back straight, spine natural – imagine a string pulling up through the top of your head
4. Keep your shoulders relaxed, your chest open
5. Relax your chin toward your chest, keeping your head comfortably at the top of your spine
6. Keep your lower jaw slightly open
7. Lower your gaze to several feet in front of you, or close your eyes
Take three deep breaths – breathe into lower abdomen, and exhale as completely as possible – letting awareness dissolve into the space around you
Gently place your attention on your breathing – the sensation of your body breathing in and out – pick one particular sensation to focus on (air entering the nose, diaphragm rising and falling, whatever feels most natural to focus on)
As thoughts, feelings arise, just notice them and then let them go along with your outbreath. Be gentle with yourself – it’s common to notice how wild your mind is when you start to meditate. Even if you drift off on a thought for a few minutes, just gently return to your breath with no judgment.
SIT FOR FIVE MINUTES OR MORE – TRY TO PRACTICE DAILY
RESOURCES
WEBSITES www.dharmarunning.com – My website
www.dharmaocean.org – Teachings and other resources from Reggie Ray
www.lionsroar.com – Lion’s Roar Magazine (formerly Shambhala Sun)
PODCASTS Audio Dharma (Gil Fronsdal) www.audiodharma.org
The Secular Buddhist www.secularbuddhism.org
The Rich Roll Podcast www.richroll.com
Diz Runs www.dizruns.com
BOOKS Start Where You Are (or anything else by Pema Chodron)
The Miracle of Mindfulness (or anything else by Thich Nhat Hahn)
Mindfulness in Plain English by Henepola Gunaratana
Meditation in Action by Chogyam Trungpa
APPS AWAKEN – One of the best meditation apps
Insight Meditation Timer – Another great meditation app, including various timer options and resources for guided meditation