Getting Started with Sitting Practice
For beginners, establishing a simple, consistent sitting routine is key. Focus on posture and presence over long durations.
Find Your Supportive Seat
Choose a stable, flat chair. Sit upright near the front edge, allowing feet to rest firmly on the floor. Knees should be level with or slightly lower than hips. Place hands comfortably on thighs. Avoid slouching into the chair back.
Focus on Gentle Awareness
Begin with short sessions, 3-5 minutes is ideal. Direct attention gently to your breath at one specific point:
- Sensation: Feel the rise and fall of your abdomen or the air passing through your nostrils.
- Counting: Silently count breaths: "one" on inhale, "two" on exhale, restarting at one after ten.
Maintaining Focus
Your mind will naturally wander:
- Acknowledge: Notice when thoughts, sounds, or sensations arise.
- Return: Gently guide attention back to your chosen breathing point without judgment.
- Be Kind: Each return is a moment of mindfulness; avoid frustration.
Building Duration Gradually
As comfort grows, extend sessions by 1-2 minutes weekly. Consistency (daily practice, even short sessions) matters more than marathon sits.
Key Tips for Success
- Start Small: Begin with just 3 minutes daily.
- Daily Habit: Link practice to an existing routine, like after morning coffee.
- Comfort First: Adjust posture if feeling pain; avoid forcing stillness.
- Focus on Process: Prioritize noticing distractions and returning over achieving "empty mind".
