Meditation Techniques: Mindfulness Tools for Beginners

SIMPLE GUIDELINES TO MEDITATION

by Bhikkhu Bodhi  

(Shared with permission)  

### Beginner Meditation Guidelines: Sitting Meditation  

For those new to meditation, start by sitting in a comfortable posture. Most meditators prefer to sit on a cushion in a cross-legged position. While the full lotus posture is considered the most stable, it isn’t necessary for beginners. You can opt for a less demanding posture, like the half-lotus (one foot resting on the opposite thigh), a quarter-lotus (one foot tucked between the opposite thigh and shin), or the “easy posture” (both feet resting on the ground). If these postures are uncomfortable, you might sit on a straight-backed chair with both feet flat on the ground.

What matters most in sitting meditation is the positioning of the body rather than the exact way you hold your legs. Your torso should be straight and erect, supported by the pelvis and legs without straining your back muscles. Position your hands on your lap, with your right hand over the left and your thumbs lightly touching. Hold your head straight, then slightly tilt it down as if tucking in your chin, ensuring your nose is above your navel. Close your eyes gently, and let your mouth remain closed, with your tongue resting against the roof of your mouth. Breathe in a natural rhythm through your nostrils.

Once settled into a firm and comfortable posture, allow your attention to pervade your entire body. Aim to feel your body as a whole physical entity in space. Notice any tense areas and consciously relax them. If your body feels awkwardly positioned, adjust your posture until you find a firm yet comfortable alignment.  

While your awareness flows through your body, pay attention to how your chest expands and contracts as you breathe. To settle your mind, focus mindfully on this expansion and contraction for five or six breaths.

After that, direct your attention to the area around your nostrils and maintain your focus there. You might find the breath more distinct at one nostril or just below the nostrils. Concentrate on that area where the breath feels the clearest and keep your attention fixed there. Alternatively, you can focus on the rising and falling of your abdomen while breathing. Observe the sensations of rising and falling, choosing one focus and sticking with it without switching back and forth.

Maintain your attention on the area where you feel the breathing or the abdominal movements most distinctly. Stay aware of each in-breath and out-breath or each rise and fall of the abdomen as it happens. Let your breathing occur naturally without trying to control it.  

As you sustain awareness, seek to maintain two qualities: firmness and softness. Your attention should be firm, remaining continuously on your chosen object without wandering into distraction or drowsiness, yet soft enough to let it rest gently on the spot where you experience the breath most clearly.

To assist in keeping your focus, you can make simple mental notes. While breathing in, note “in, in”; when breathing out, note “out, out.” If focusing on your abdomen, note “rising, rising” as it ascends and “falling, falling” as it descends.

It's normal for the mind to wander during meditation. Acknowledge this when it happens and gently redirect your attention back to the breath or the abdomen, just as you would in mindfulness during sitting meditation. If outside sounds distract you, recognize them with a mental note like “hearing, hearing” or “sound, sound,” and then let them go, returning your focus to your chosen object.

In the face of physical pain or discomfort, resist the urge to change your posture immediately. Hold your position as long as possible, noting any pain or discomfort as “pain, pain” or “discomfort, discomfort,” and gently redirect your mind back to the primary object. Should the pain become severe, it’s acceptable to adjust your posture mindfully but strive to endure minor discomfort. Over time, you’ll find you can sit longer without being affected by pain.

The same principle applies to sensations like itching or warmth. When these arise, simply mindfully note them without reacting, then return to focusing on the breath or abdomen. If a sensation persists strongly, you may choose to observe it closely before returning to your original focus. 

To conclude your meditation, rub your palms together and then gently rub your face, head, neck, and down your legs to stimulate circulation. Finally, extend thoughts of loving-kindness for all living beings for a few minutes before rising.

### Walking Meditation Tips  

Walking meditation extends the principles of mindfulness you cultivate while sitting. As a beginner, simply be aware of each entire step instead of breaking it down into phases.  

Choose a walking area about 25 to 30 paces in length. Initially, become aware of your body in a standing posture before beginning to walk mindfully. As you take each step, be mindful of the process from lifting your foot off the ground to pressing it down at the end. Continually maintain this awareness as you walk back and forth.

If your mind wanders, respond as you would in sitting meditation: acknowledge it, let go of the thoughts, and bring your attention back to the act of walking. 

When starting your meditation practice, aim for a half-hour session. Ideally, plan for two sessions a day—one in the early morning and another in the evening. Once comfortable with a half-hour, gradually increase your sessions to forty then fifty minutes. Strive to reach two fifty-minute sessions daily for optimal practice, but commit at least to a daily half-hour session. Sustaining a meditation practice requires determination and commitment; however, as you experience the benefits, your motivation will solidify.