When your mind wanders during meditation, celebrate the moment mindfulness returns instead of judging yourself. This shift in tone makes practice more enjoyable, active, and inspiring.
Consistently ask yourself “What is being known?” throughout your day, even outside formal meditation. This practice brings you into the present moment, helps you step out of mental narratives, and attunes you to the non-self nature of experience.
When encountering cruel behavior, consider it as “unhealthy” rather than “evil” to reduce your own judgment. This allows you to resist harmful actions without getting mired in hatred or demonizing the person.
Invite kindness and gentleness to be your companion during meditation, accepting that your mind will travel. When you notice it has wandered, gently return your attention to your chosen anchor without judgment.
Select a meditation anchor that is easy and accessible for you, such as sensations, sound, or thoughts. This provides a consistent point of focus for your attention, whether the experience is pleasant or unpleasant.
If you use mental noting, gradually lower its “volume” so that the direct experience takes precedence over the narration. Adjust the volume based on your daily needs, as it’s a flexible tool, not a fixed goal.
Be mindful of the tone of your mental notes, especially if they are shouty or judgmental. Noticing and tweaking the tone can improve the quality of your mindfulness practice.
Actively seek out and engage with a meditation community (sangha) for support and consistency in your practice. You can find communities through websites like the Buddhist Insight Network, by researching affiliated teachers, or by creating your own.
Gradually transition out of meditation by tuning into surrounding sounds and movements, then lifting your gaze to observe light and shapes in the room. This helps you re-engage with the external environment mindfully.
After moving due to discomfort during meditation, make a conscious effort to be present for the subsequent relief and ease. This practice helps you appreciate and make more room for ease in both your practice and daily life.
During open-eye meditation (e.g., walking), practice mental noting by naming what you see and think. Acknowledge and enjoy the present experience before continuing, which helps manage visual distractions.
Before and after formal meditation, take a moment to mindfully observe your surroundings by naming colors or objects. This prepares your body for practice and integrates mindfulness of seeing into daily life.
If focusing on the breath causes anxiety or difficulty, use alternative meditation anchors like sight, body sensations, or loving-kindness phrases. The breath is a tool, but not the only one, and other techniques provide similar benefits.
If meditating on the breath, focus on being mindful of your natural breath as it is, rather than trying to take deep breaths. This avoids forcing the breath, which can cause discomfort.
Begin meditation by tuning into how your body is physically supported by the floor or seat, then consciously relax into that holding, releasing any bracing in your body and face.
Simply notice whatever arises in your awareness during meditation—sounds, energy, thoughts—without trying to change or fight it.
Set up for meditation in a way that is comfortable for you, whether seated, lying down, looking out a window, or walking slowly. This flexibility supports your ability to settle into practice.
If able, close your eyes or turn them downward during meditation to help with focus, always ensuring safety if in motion (e.g., driving).
To help settle at the beginning of meditation, take a few full, deep breaths and exhale deeply, then return to breathing naturally.
When faced with challenging people or situations, remember that greed, hatred, and delusion are the true enemies, not the individual. This perspective helps cultivate compassion and reduces personal entanglement in negative emotions.
Join weekly live meditation and Q&A sessions (e.g., Tuesdays at 4 Eastern) to support your practice, learn from teachers, and engage with a community.
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