Find a good spot in your home or apartment, ideally where there isn’t too much clutter and you can find some quiet. Leave the lights on or sit in natural light. You can even sit outside if you like, but choose a place with little distraction.
At the outset, it helps to set an amount of time you’re going to “practice” for. Otherwise, you may obsess about deciding when to stop. If you’re just beginning, it can help to choose a short time, such as five or ten minutes. Eventually you can build up to twice as long, then maybe up to 45 minutes or an hour. Use a kitchen timer or the timer on your phone. Many people do a session in the morning and in the evening, or one or the other. If you feel your life is busy and you have little time, doing some is better than doing none. When you get a little space and time, you can do a bit more.
How to Sit
Here’s a posture practice that can be used as the beginning stage of a period of meditation practice or simply as something to do for a minute, maybe to stabilize yourself and find a moment of relaxation before going back into the fray. If you have injuries or other physical difficulties, you can modify this to suit your situation.
1) Take your seat. Whatever you’re sitting on—a chair, a meditation cushion, a park bench—find a spot that gives you a stable, solid seat, not perching or hanging back.
2) Notice what your legs are doing. If on a cushion on the floor, cross your legs comfortably in front of you. (If you already do some kind of seated yoga posture, go ahead.) If on a chair, it’s good if the bottoms of your feet are touching the floor.
3) Straighten—but don’t stiffen— your upper body. The spine has natural curvature. Let it be there. Your head and shoulders can comfortably rest on top of your vertebrae.
4) Situate your upper arms parallel to your upper body. Then let your hands drop onto the tops of your legs. With your upper arms at your sides, your hands will land in the right spot. Too far forward will make you hunch. Too far back will make you stiff. You’re tuning the strings of your body—not too tight and not too loose.
5) Drop your chin a little and let your gaze fall gently downward. You may let your eyelids lower. If you feel the need, you may lower them completely, but it’s not necessary to close your eyes when meditating. You can simply let what appears before your eyes be there without focusing on it.
6) Be there for a few moments. Relax. Now get up and go about your day. And if the next thing on the agenda is doing some mindfulness practice by paying attention to your breath or the sensations in your body, you’ve started off on the right foot—and hands and arms and everything else.
7) Begin again. When your posture is established, feel your breath—or some say “follow” it—as it goes out and as it goes in. (Some versions of the practice put more emphasis on the outbreath, and for the inbreath you simply leave a spacious pause.) Inevitably, your attention will leave the breath and wander to other places. When you get around to noticing this—in a few seconds, a minute, five minutes—return your attention to the breath. Don’t bother judging yourself or obsessing over the content of the thoughts. Come back. You go away, you come back.
That’s it. That’s the practice. It’s often been said that it’s very simple, but it’s not necessarily easy. The work is to just keep doing it. Results will accrue.
If you want to learn more about mindfulness and how to practice mindfulness meditation, visit Mindful’s Getting Started page.