Awareness of your breath can serve as a steady basis for awareness in all you do. Explore this six-step practice to make mindfulness part of your daily routine:
- First, select a suitable place for your regular meditation. It can be wherever you can sit easily with minimal disturbance: a corner of your bedroom or any other quiet spot in your home. Place a meditation cushion or chair there for your use. Arrange what is around so that you are reminded of your meditative purpose, so that it feels like a peaceful space. Let yourself enjoy creating this space for yourself.
- Then, establish a regular time to practice that suits your schedule and temperament. If you are a morning person, experiment with a sitting before breakfast. If evening fits your temperament or schedule better, try that first. Begin with sitting ten or 20 minutes at a time. Later you can sit longer or more frequently. Daily meditation can become like bathing or toothbrushing. It can bring a regular cleansing and calming to your heart and mind.
- Find a posture on the chair or cushion in which you can easily sit erect without being rigid. Let your body be firmly planted on the earth, your hands resting easily, your heart soft, your eyes closed gently. At first feel your body and consciously soften any obvious tension. Let go of any habitual thoughts or plans.
- Bring your attention to feel the sensations of your breathing. Take a few deep breathsto sense where you can feel the breath most easily, as coolness or tingling in the nostrils or throat, as movement of the chest, or rise and fall of the belly. Then let your breath be natural. Feel the sensations of your natural breathing very carefully, relaxing into each breath as you feel it, noticing how the soft sensations of breathing come and go with the changing breath.
- After a few breaths, your mind will probably wander. When you notice this, no matter how long or short a time you have been away, simply come back to the next breath. Before you return, you can mindfully acknowledge where you have gone with a soft word in the back of your mind, such as “thinking,” “wandering,” “hearing,” “itching.” After softly and silently naming to yourself where your attention has been, gently and directly return to feel the next breath. Later on in your meditation you will be able to work mindfully with all the places your mind wanders to, but for initial training, one word of acknowledgement and a simple return to breath is best.
- As you sit, let the breath change rhythms naturally, allowing it to be short, long, fast, slow, rough, or easy. Calm yourself by relaxing into the breath. When your breath becomes soft, let your attention become gentle and careful, as soft as the breath itself.
There will be many cycles in this process, stormy days alternating with clear days. Just stay with it.
Like training a puppy, gently bring yourself back a thousand times. Over weeks and months of this practice you will gradually learn to calm and center yourself using the breath. There will be many cycles in this process, stormy days alternating with clear days. Just stay with it. As you do, listening deeply, you will find that mindfulness developed on the breath helps to connect with and quiet your whole body and mind.
Jack Kornfield is one of the leading Buddhist teachers in America. A practitioner for over 40 years, he is one of the key teachers to introduce mindfulness and vipassana meditation to the West. His approach emphasizes compassion, lovingkindness and the profound path of mindful presence, all offered in simple, accessible ways in his books, CD’s, classes and retreat.
© 2019 FOUNDATION FOR A MINDFUL SOCIETY