One of our experts replies: "In my own personal practice, once I've closed my eyes, I first bring my attention to my posture, then to the points at which my body is in contact with the floor or the chair and then to my hands on my knees, thighs or where they rest together. And I try to remain for a few seconds conscious of my body in my posture and the body's points of contact. It's only then that I bring my attention to my breath. To where I feel my breath is most obvious in my body. That might be at my nostrils, in my chest or my stomach, for example. For me, this tends to be where my chest rises and falls. And I remain conscious of my breathing, following the whole length of my inhalation, then the whole length of my exhalation. Sometimes I encourage myself by saying, I inhale and I know I'm inhaling, I exhale and I know I'm exhaling. Or I inhale and I'm fully conscious that I'm inhaling. I exhale and I'm fully conscious that I'm exhaling. Once I've taken this time to be fully in the presence of my breath, then I open my attention to what I perceive around me. To what I hear, to what I feel, and I remain with that for a little while, without judgement, welcoming everything that comes as if I were encountering it for the very first time. During the meditation, I have a review cycle covering my posture, my body's points of contact, my breathing and what I perceive through my senses."
Articles in this section
- Falling asleep
- Feelings of anger, anxiety, sadness or fear while meditating
- I feel discomfort or pain when meditating
- Impatience or laziness
- What should I do when the instructions say to allow my thoughts to go where they want, not to judge them, to stop focusing?
- How do I do a session on my own? How do I get started? What should I say to myself or do after closing my eyes?
- Unexpected interruptions
- I get bored while meditating
- I can't practice regularly. What advice do you have to help me?
- A break in your meditation sessions