The Art of Meditation

 

The following mediations are traditional and simple practices for awakening

a clear mind and open heart. The art of meditation teaches us to relax and

remain alert in the midst of the problems and the joys of life. It allows us to rest

in the moment with ease and respond to life with compassion.

A Sitting Meditation

To begin meditation, select a quiet time and place. Be seated on a cushion or chair,

taking an erect yet relaxed posture. Let yourself sit upright with the quiet dignity

of a queen or king. Close your eyes gently and begin by bringing a full, present

attention to whatever you feel within you and around you. Let your mind be spacious

and your heart be kind and soft.

 

As you sit, feel the sensations of your body. Then notice what sounds and feelings,

thoughts and expectations are present. Allow them all to come and go, to rise and fall

like the waves of the ocean. Be aware of the waves and rest seated in the midst of them.

Allow yourself to become more and more still.

 

In the center of all these waves, feel your breathing, your life-breath. Let your

attention feel the in-and-out breathing wherever you notice it, as coolness or tingling

in the nose or throat, as a rising and falling of your chest or abdomen. Relax and

softly rest your attention on each breath, feeling the movement in a steady easy way.

Let the breath breathe itself in any rhythm, long or short, soft or deep. As you feel

each breath, concentrate and settle into movement. Let all other sounds and sensations,

thoughts and feelings continue to come and go like waves in the background.

 

After a few breaths, your attention may be carried away by one of the waves of thoughts

or memories, by body sensations or sounds. Whenever you notice you have been

carried away for a time, acknowledge the wave that has done so by softly giving it a

name such as "planning," "remembering," "itching," "restless." Then let it pass and

gently return to the breath. Some waves will take a long time to pass, others will be short.

Certain thoughts or feelings will be painful, others will be pleasurable. Whatever they

are, let them be.

 

At some sittings you will be able to return to your breath easily. At other times in

your meditation you will mostly be aware of body sensations or of plans or thoughts.

Either way is fine. No matter what you experience, be aware of it, let it come and go,

and rest at ease in the midst of it all. After you have sat for twenty or thirty minutes

in this way, open your eyes and look around you before you get up. Then as you move

try to allow the same spirit of awareness to go with you into the activities of your day.

 

The art of meditation is simple but not always easy. It thrives on practice and a kind

and spacious heart. If you do this simple practice of sitting with awareness everyday,

you will gradually grow in centeredness and understanding…

From the book, Buddha's Little Instruction Book by Jack Kornfield