Meditation & Practice

Mindfulness of Breathing (Anapanasati)

This is often the first meditation technique taught to beginners. It involves focusing attention on the breath as it naturally flows in and out.

How to Practice:

1. Find a comfortable seated position with your back straight
2. Close your eyes or soften your gaze downward
3. Notice the natural rhythm of your breathing
4. Focus on the sensation of breath at the nostrils
5. When your mind wanders, gently return attention to the breath
6. Continue for your chosen duration

Loving-Kindness Meditation (Metta)

This practice cultivates unconditional love and goodwill toward all beings, starting with yourself and extending outward.

Traditional Phrases:

• "May I be happy and healthy"
• "May I be peaceful and at ease"
• "May I be free from suffering"
• "May I live with joy and compassion"

Progression:

1. Self: Direct loving-kindness toward yourself
2. Loved ones: Extend it to family and friends
3. Neutral people: Include acquaintances and strangers
4. Difficult people: Gradually include those you have conflicts with
5. All beings: Extend loving-kindness to all living creatures

Body Scan Meditation

This practice involves systematically focusing attention on different parts of the body to develop mindfulness and relaxation.

Instructions:

1. Lie down comfortably or sit with good posture
2. Start with the top of your head
3. Slowly move your attention down through each body part
4. Notice sensations without trying to change them
5. Spend 30-60 seconds on each area
6. End with awareness of the whole body

Walking Meditation

A form of meditation in motion that can be practiced indoors or outdoors, focusing on the physical sensations of walking.

Practice Steps:

1. Choose a path 10-20 steps long
2. Walk very slowly and deliberately
3. Focus on the sensations of lifting, moving, and placing each foot
4. When you reach the end, pause and turn mindfully
5. Continue for 10-20 minutes

🌪️ Restless Mind

Challenge: Thoughts constantly arise and distract from meditation.

Solution: This is completely normal! The goal isn't to stop thoughts but to notice them without judgment and gently return to your focus point.

😴 Drowsiness

Challenge: Feeling sleepy or losing alertness during meditation.

Solution: Sit up straighter, open your eyes slightly, or meditate when you're naturally more alert. Ensure you're getting adequate sleep.

⏰ Lack of Time

Challenge: Feeling too busy to meditate regularly.

Solution: Start with just 5 minutes. You can meditate anywhere - even on public transport or during breaks at work.

🎯 Difficulty Concentrating

Challenge: Unable to maintain focus on meditation object.

Solution: Use counting (count breaths 1-10, then repeat) or try guided meditations initially. Remember, noticing distraction IS mindfulness.