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

by Culadasa (John Yates)

1. Posture a. Whether you sit in a chair or on a cushion on the floor, make yourself as comfortable as possible with your back straight. b. Get your back, neck, and head in alignment, front-to-back and side-to-side. c. I recommend closed eyes to start with, but you can keep them open if you prefer. 2. Relax a. While maintaining a straight back, release any tension in the body. b. Relax your mind. Take some moments to appreciate the fact that you’re gifting yourself with time away from all the usual tasks and worries of your life. 3. Intention and Breath a. Resolve to practice diligently for the entire meditation session no matter how it goes. b. Breathe through your nose as naturally as possible without trying to control your breath. c. Bring your attention to the sensations associated with the breath in and around your nostrils or upper lip. Another option is to center your attention on the sensations associated with breathing in the abdomen. See which of these is the easiest for you to focus on and then stick with that one, at least for the sit at hand. This is your meditation object. d. Allow your attention to stay centered on your meditation object while your peripheral awareness remains relaxed and open to anything that arises (e.g., sounds in the environment, physical sensations in the body, thoughts in the background). e. Try to keep your attention centered on the meditation object. Inevitably, your mind will get distracted and drift away. As soon as you recognize t...