This is a new idea, it might not work but we will try.
Breath by breath just focus on the start of the body section. Then we will see how everyone found it.
If you are finding the practise again section helpful you could hit this button too.
This may seem like it is not part of the meditation at all but like all first steps it is very important.
We are trying to transition from ‘Crazy awake and running around the world’ mode to ‘Sitting and meditating’ mode. And we only have one minute to do it!!
The key parts are
Eyes close – we really are going to start meditating….
Quick check-in with the breath – In breath; Out breath “Oh yes I remember this”
Focus on being sat in the chair or the soles of your feet.
“Yep, I am definitely sitting in this chair…”
If thinking is bothering you you can even think about the soles of your feet or your bottom. Remember, we can only really think about one thing at any given moment.
Thich Nhat Hanh
Focus back on the breath. The sensation of the breath. Wherever feels OK.
Sometimes the tip of your nose as the air comes in, sometimes the back of your throat, the middle of your chest, your diaphragm, tummy… Try different places out if you want, something will work.
If it is really hard put the palm of your hand on your tummy and feel your arm/hand moving in & out.
All that you are focused on is this sensation. In and out. Just that, nothing else (I have made my point)
This film (it’s a bit long at 30 minutes, sorry) explains the first part of the techniques and ideas we are learning for our sitting meditation.
It is helpful as a recap or an introduction.
This might seem a lot to it at the beginning but with regular practice it will become very familiar.
Remember just like swimming we are not gong to dive in and do lengths on day one. There is much kicking and paddling to do first.