Mindfulness Primer part 2
Support For Mindfulness Practice
“Mindfulness means paying attention in a particular way; on purpose, in the present moment, and non-judgmentally.” -Jon Kabat Zinn
What follows is some practical information including basic mindfulness meditation instruction meant to support your interest. Best of luck.
Environment
The practice of mindfulness can be done anywhere. That being said, especially while learning the practice, here are some ways to relate to the environment that support the practice:
- Choose a place where you can minimize distraction, i.e. can shut the door, no phone or ability to turn off the ringer, etc.
- It is good to keep the space tidy.
- Find a comfortable seat. This could be a cushion on the ground or a chair.
- Use something to signal the beginning and end of your session, this is often a bell or gong.*
- Have a time piece or some way to keep track of when your session is over. there are apps such as “Insight Timer” that have both bell and timer functions.
Body/Posture
- Straight back: use the image of your vertebrae stacking perfectly on top of each other
- Shoulders relax and fall away from the ears
- Chin is slightly tucked in: the feeling produced is one of lengthening the spine as if a string is tied to the crown of your head and is being pulled upwards
- Hands are placed on the thighs: arms fall naturally from the shoulders, then pivot at the elbow and hands rest naturally where the fall on the thighs or knees
- Legs are crossed if sitting on a cushion or floor; feet on the ground with legs shoulder width apart if sitting on a chair
- Breath is natural and not manipulated
- Jaw relaxed, but mouth not agape
- Tongue rests on the upper palate behind the teeth
- Gaze is relaxed, not focused on anything in particular
Instructions
- Decide for how long you are going to practice
- Take your seat
- Recall your intention or motivation to practice
- Scan your body for all the points of posture; make any adjustments
- Close your eyes and take a few deep belly breaths
- With eyes open, gazing softly, place your attention on the experience of your body breathing
- When you recognize that the mind has wandered away from the experience of your body breathing, replace your attention.
- Repeat
Resources
Books
- Mindfulness For Beginners- Jon Kabat-Zinn
- Full Catastrophe Living- Jon Kabat-Zinn
- How To Meditate -Pema Chodron
- Turning The Mind Into an Ally – Sakyong Mipham
- Shambhala Principle – Sakyong Mipham
- Shambhala: Sacred Path of the Warrior – Chogyam Trungpa
- Zen Mind, Beginners Mind – Suzuki Roshi
Magazine
- Mindful
- Lion's Roar
Web
- http://www.mindful.org/resources
Meditation Cushions
- Samadhi Cushions