Session 5.

SIT

DON'T JUST
DO SOMETHING,
SIT THERE.

For many the bedrock of their mindfulness practice is formal seated meditation.

Although this is often the case and has been for many years don’t be off-put if you find this a struggle. Rather than thinking of it as a ‘must-do’, think of your sitting practice as a ‘nice-to-do’.

1. Create a ritual

Rituals have been proven to work in research as an effective way to embed new habits into your life. Make your meditation ritual your own. The more you make it right for you, the more engrained and natural it will be. Here are some pointers:

Time – Early morning is best. Your mind is naturally quieter. The world outside is also quieter. Your kids or partner might still be asleep. The same time every day is ideal. That said anytime is better then no-time!
Preparation – Prepare your meditation area the night before with cushion, mat and blanket with maybe a candle and/or incense. After waking, shower to clean and wake yourself up. Put on some comfortable clothes, drink a glass of water and then sit.
Place – Somewhere quiet where you won’t be disturbed. Bedrooms can feel a bit sleepy so are not ideal. Your meditation place should be consistent. In time the place itself will help to ground you in your practice.
Duration – 15 minutes per day should be a realistic goal. In time you can increase this to 30 minutes or more. At the same time, if 5 minutes is all you have then still do it! Every morning works but every morning and evening is even better.
Intention – Before, remind yourself why you are practising Mindfulness Meditation. What affect on your state of mind do you observe? And how does that affect people around you?
Gratitude – After, remind yourself of 3 things in your life you feel gratitude for. Repeat to yourself silently - “I feel thankful for ...”; “I feel thankful for ...”; “I feel thankful for ...”

So before you sit, remember your intention and after you sit, remember what you feel thankful for. To get you in the zone I have shared some guided introductions below that my teachers have shared with me. You might use them as a start to your mindfulness meditation sessions.

2. Make a commitment

Make a realistic vow to yourself. “I will sit silently every morning for the next 2 weeks for 15 minutes.” Write it down. Put it somewhere you will see everyday.

3. Share it

Let someone you know about your commitment. Ideally this should be someone supportive. Repeat it to them. Explain why you are doing it. Ask them to support you and remind you.

4. Follow your progress

Write a journal with short notes about how you feel. Be interested in whatever arises. Enjoy this inner journey.

AUDIO TRACKS

Practice

Every day sit for 15 mins. Use the tracks above with guided introductions – a bell sounds the end of the 15 mins so no need for an alarm. During the day be mindful of both your breath and your senses. Every evening spend time on either yoga, relaxation or walking. Notice how sitting regularly changes how you deal with life.