Saturday, July 28, 2012

A Simple Meditation

The elders at Grace Cathedral asked me if I could type something up after our session together. 'No tape, no computer, we are not that fancy!' For most, this was their first time practicing mindfulness, and they wanted words they could read to guide them at home. 

Keeping things simple, here it is:

Take a seat in a quiet place. Adjust your posture so that your feet are resting on the floor, and your back is straight but not tense. Rest your hands on your lap, and close your eyes. Take a few moments to settle in, relaxing any tension in the body. Then become aware of the breath wherever most prominent in the body. And start following the breath, in and out, in and out, etc . . . paying attention to the physical sensations of each breath. Whenever thoughts arise, as they inevitably will, simply notice and return to the breath. Whenever tension arise in the body, notice and relax as much as possible, then return to the breath. 

Easy enough to remember, and practice . . .


  1. This is beautiful. So simple. The instruction is just that, simple. And yet we know as mediators, seldom simple. I write about the importance of mediation briefly here: I hope you are having a joyous and life changing time on retreat. Namaste, Rachel

  2. Thank you, Rachel. And, yes, as with anything, we, humans love to complicate things! Or more accurately, our mind loves to concoct :)