Guided Sitting Meditation For Beginners

"Sitting meditation is very healing. We realize we can just be with whatever is within us- our pain, anger, and irritation, or our joy, love, and peace. We are with whatever is there without being carried away by it. Let it come, let it stay, then let it go. No need to push, to oppress, or to pretend our thoughts are not there. Observe the thoughts and images of our mind with an accepting and loving eye. We are free to be still and calm despite the storms that might arise in us."

 

-The goal of meditation is not about control your thought, it's to stop letting them control you.-.png
Sitting meditation is like returning home to give full attention to and care for our self. 

— Plum Village
  1. Find a comfortable sitting position, you can choose to sit in crossed legs or sit like a Japanese. If you found it hard to sit with your spine straight, feel free to sit on a block or pillow or a fold blanket to allow your pelvis tilt forward and lower down your knees.
  2. You can close your eye or keep your eyes open, focus on one steady point in front of you and soften your eyes gaze.
  3. Let go of your expectation, idea or experiences how meditation should be.
  4. Take couple deep breaths to relax your body and mind, by inhaling slowly through your nose and then exhaling out your mouth. After a few cleansing breaths, continue to breathe at a normal relaxed pace through your nose with your lips gently closed.
  5. Then, put your full awareness on your belly or belly button. Observe how your belly raises when you inhale; how it falls when you exhale without any judgement. 
  6. Don't try to stop your thought or force yourself to stay calm. Always remember meditation is not about "not thinking" or "being calm", it's indeed a process of us being aware of your thought, emotions, even distraction. So you have to be prepared you might think a lot! It's really okay if you are distracted, when you caught yourself distracted, just simply remind yourself to come back to your breathing point (belly or belly button).
  7. Practice, Practice, and Practice! The benefits of meditation are greatest when practiced daily, even a few minutes of daily meditation is beneficial. Start with whatever amount of time you can, and slowly build your way to 20 to 30 minutes.