Home Learn to meditate Just sitting here

Just sitting here

APPLIES TO: The Learn to meditate series FOR: anyone able to learn meditation See T.O.C.

Instructions

NOTE
This activity is also known as arriving into the moment. You will get the most benefit from this by connecting to the here-now, becoming aware of your complete being and engaging with your senses.
Purpose:
  • to cultivate a sense of presence
  • to set the foundation for more sensitivity, clarity and focus
  1. Ease into meditation by sitting for a few moments and attending to your senses.
    1. Sit relaxed, yet alert:
      • release tension in your brow, eyes and jaw and soften your gaze
      • relax your shoulders
      • keep your spine straight
    2. Observe sounds for a few moments (you can count sounds if it helps you to slow your thoughts and gather yourself). Listen for:
      • external sounds, such as cars passing
      • bird songs or other movements in nature
      • the sound of your breathing (take a few deep breaths if it helps)
    3. Notice the physical feel of just being here:
      • notice your legs resting into your seat or your feet against the floor
      • feel the coolness or heat of the air
      • observe smells (or, you can imagine a smell such as that of a meadow or flower)
      • notice any taste or sensations within your mouth
  2. When you're ready, click "Continue" to begin "Follow the breath."