The Mind Illuminated: A Complete Meditation Guide Integrating Buddhist Wisdom and Brain Science for Greater Mindfulness

by Culadasa (John Yates)

The instructions for this Stage are simple. You sit down, finish the Preparation for Practice, make the gradual transition to the sensations of the breath at the tip of the nose, and count ten breaths. Hold the intention to follow and sustain attention on the breath sensations at the nose. Very soon, however, you’ll find yourself forgetting the breath and mind-wandering, sometimes for seconds and sometimes for many minutes. Eventually, you’ll abruptly “wake up” to the fact that, even though you intended to watch the breath, you’ve been thinking about something else. Feel happy and pleased about this “aha!” moment of introspective awareness. Then, gently direct attention back to the breath. To engage more fully with the meditation object, practice following the breath. As long as you appreciate the moment of “waking up” to mind-wandering, diligently return attention to the object, and fully engage with it, you’re on the right track. If you sit through the entire session without getting discouraged and if you keep returning to the breath when your mind wanders, consider your meditation a total success.