The main goal of meditation is to develop mindfulness, which essentially means observing our experiences. To truly observe, we need to be present and a bit detached from what we’re observing. Mindfulness is straightforward in concept but can lead to greater acceptance, self-compassion, and an appreciation of life’s moments.
We often start by focusing on the body and noticing physical sensations without thinking or visualizing them—just observing. Specifically, we pay attention to our breath, noticing the air flowing, the rise and fall of the chest and belly, and even the contact of our skin with our clothes. We also notice other things, like distant sounds or the sensation of sitting. It’s fine to observe these without excluding anything.
Our thoughts will continue to arise, sometimes distracting us. It’s natural to start planning, reminiscing, or worrying during meditation. When we recognize that we’ve been lost in thought, we gently return our focus to our body and breath.
Beginners may feel frustrated by constant thoughts. Accepting distractions as normal is a compassionate approach that promotes patience. Getting distracted doesn’t mean failing; it’s a part of being human. Each time we notice a distraction, it’s a chance to be kind to ourselves and refocus gently, like returning a stray kitten to its mother.
Practicing self-kindness also means adopting a comfortable posture. It’s unkind to sit rigidly or in an uncomfortable position. There is no need to impress anyone with a perfect posture. Comfort is key, though we should avoid slumping, which can hinder breathing and attentiveness. Aim for an upright but relaxed pose that feels dignified.
While lying down can make mindfulness tricky, often causing drowsiness or sleep, it’s an option for those who can’t sit due to injury. Over time, one can learn to maintain wakefulness even while lying down.
Mindfulness helps us appreciate the simple miracle of existence and fosters self-kindness and compassion—not just during meditation but in all aspects of life.