October Meditation Guide

October 2, 2019

We can’t ignore the hard stuff. Here’s our top meditation for mindfulness practice for navigating—not resisting—everything life throws our way.

1) First, find a comfortable seat in a chair or on a cushion. Let your back be tall but not stiff. Hold your head so your ears are above your shoulders with your chin slightly tucked. Drop your shoulders, rest your hands in your lap.

2) Then, notice the feeling of breathing. Become aware of your body breathing, settling your attention on the place in your body where you most easily experience the sensation of the breath flowing in and out. Let your breathing be normal and natural—no need to try and change it or shift it. See if you can let your awareness be open and relaxed. As you watch your breath, you create a sense of spaciousness, not a tight or clamped-down feeling. Spacious awareness: Allowing your breath to come and go.

3) If you’ve noticed your mind has wandered, come back to the breath. When you notice your attention has wandered, bring your attention back to your breath without criticizing yourself or your wandering mind. Accept in the moment that that’s what our minds do: they wander and we can work with that by being willing, without judgment, to simply begin again.

Meditation for worry
Meditation for focus
Meditation for sleep

As you sit in meditation, you will likely have some moments where you feel focused, or relaxed, or at ease. It’s easy to accept those moments without trying to struggle with or change them. Other moments may seem unpleasant: you may feel restless, have some discomfort, an itch. See if you can hold those moments with some unpleasantness with the exact same quality of open curiosity as those moments that are more naturally easy. Just allowing each moment to be as it is, developing curiosity about it, watching the changing nature of your experience.


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