Basic seated meditation

Seated meditation is the basic practice of nearly every contemplative tradition. It doesn't require emptying the mind - the goal is to notice when the mind wanders and to come back. Every return is a repetition. That's the training.

How to practice

1
Sit on a chair or on the floor, back straight but not rigid. Rest your hands on your knees.
2
Close your eyes or rest your gaze at 45 degrees toward the floor.
3
Bring your attention to the sensation of breathing. Not the concept of breathing: the physical sensation - the air at the nostrils, the chest rising.
4
When a thought arrives, notice it. No need to fight it or follow it. Just: 'Ah, a thought.' And come back to the breath.
5
Every time you come back after a distraction, that's a successful repetition. Not a failure.
6
After 10 minutes, gently open your eyes. Wait a moment before resuming your activity.

Benefits

Trains sustained attention
Makes it easier to notice when attention wanders
May help some people relate differently to stress
The basis of all other practices

Make it part of a real moment

A practice becomes useful when it has a clear place in your day. Try it before the moment you usually lose focus, keep the duration small enough to repeat, and judge it by the quality of your next choice rather than by how calm you feel. If you miss a day, simply return to the same cue. Repetition matters more than a perfect session.

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