Sitting Meditation

This is a traditional 15-minute sitting meditation. There is a lot of silence, which provides little guidance to allow for breath or anchor focus. It is a very simple and easy meditation, although it may be for meditators with a little experience because of the prolonged silence.

Transcript

We'll be doing a sitting meditation and we'll be bringing a lot of silence today. To this meditation, So just again, Allowing yourself to find a comfortable posture. Closing your eyes if that's comfortable, Or maybe finding a soft gaze slightly downward. Allowing the spine to be straight, Although not tense. Head over heart, Heart over hips. And bringing the awareness to the breath, Or maybe an anchor somewhere in the body that resonates with you if the breath doesn't. And just noticing where in the body that you're feeling or sensing the breath. Just allowing the breath to hold you in this moment. Following the breath through each complete cycle, The inhale and the pause between the inhale and the exhale. The exhale and the pause between the exhale and the inhale. Just allowing the breath to be natural with without trying to control it in any way. Just allowing the body to breathe itself. And when the mind begins to wander, As it will do, Just simply noticing, Becoming aware and directing the awareness back to the breath. And simply allowing the thoughts to drift away like clouds in the sky. And remembering that when the mind begins to wander, Just simply noticing, Becoming aware and bringing the awareness back to the breath. And knowing that this is the practice, Recognizing when the awareness has wandered and bringing it back to the breath, To your anchor, To the present moment, To the here and now. And as we're nearing the end of the meditation, Sharing some words from Thich Nhat Hanh. I have arrived. I am home. In the here, In the now. I am solid. I am free. In the ultimate, I dwell. I am beginning to find a little movement in the body, Wiggling the fingers and toes, Stretching if the body feels like it needs it, Opening your eyes and returning to our space.