How to Meditate - Simple Instructions

General Meditation Practice

The aim of meditation is to be intimate with yourself and whatever experiences arise and thereby to know and understand the ultimate nature of reality. If seated on a cushion or chair, posture should be upright. For those who need to recline or lie down, simply be mindful of how the body is aligned and support your posture with your awareness.  Breathe gently through your nose. Follow the breath as it moves in and out. Allow the breath to sponsor awareness of the body, feelings, and the mind.  When your attention wanders, gently return to the vivid present moment with earnestness.  Return to your breath and posture. An alternative to focusing on the breath is to notice sound as it comes and goes, returning again and again to the present moment. Or you may practice sitting in bare awareness known as "just sitting",  a noble practice that is simple but not always easy.

Sitting Meditation (Zazen)

  • Choose a cushion or chair and sit comfortably. Your back should be straight, shoulders square, body erect, but not rigid. Align your ears over your shoulders and your nose over your navel.
  • Rest your hands in your lap or on your knees.
  • Look straight ahead toward the horizon, then cast your eyes down toward the floor so your eyelids half close (don't close your eyes).
  • Bring your attention to the room where you are sitting: hear the sounds; feel your body; notice your breathing.
  • Without trying to control your breathing, pay attention to the incoming and outgoing breath (or sound). In the beginning, counting your breaths can help. If you like, you can try focusing on breathing into and out of an area 2 finger-widths below the navel.
  • When you notice your mind wandering, gently return your attention (awareness) to your breath and your posture.
  • Begin to observe/discover the nature of your mind. Observing the nature of mind for 20 minutes is different than sitting in quietness waiting for 20 minutes to pass.

Walking Meditation (Kinhin)

The ring of a small bell signals both the beginning and end of walking meditation (kinhin). Walking meditation is done in a clockwise direction around the room and at a much slower pace than normal walking speed.
  • Stand erect with your shoulders squared, weight evenly distributed.
  • Place your left hand just above your bellybutton. Curl in your left thumb and wrap your fingers around it. Wrap your right hand around your left, resting your right thumb in the crevice formed between your left thumb and index finger.
  • With your head straight, cast your eyes downward toward the floor 5-6 feet in front of you, maintain a soft, unfocused gaze.
  • Walk with awareness of your breath as you take each step.
  • Inhale and slowly raise your heel, then your mid-sole, then the toes of your foot.
  • As you reach the height of inhalation, slowly swing your foot forward, taking a small step. 
  • Step down gently exhaling as you touch the heel first, then the mid-sole, then the ball of your foot to the floor.
  • Repeat this process with your other foot and continue until the bell sounds indicating kinhin is over.