The key quality we’re developing when we meditate is mindfulness. Mindfulness simply means being observant. To really observe what’s happening, we need to be fully present with our experience. It’s about having a part of our mind standing back a bit to look at our experience. Mindfulness might sound straightforward, but it can lead us to greater acceptance, self-compassion, and an understanding that every moment is a miracle.
We usually start by focusing on the body and noticing the physical sensations that come up. We’re not thinking about the body or visualizing it; we’re just paying attention to what we can feel in a relaxed way.
Especially, we notice our breathing, as it’s the most dynamic and noticeable part of our bodily experience. We observe the sensations of air moving in and out, the rise and fall of our chest and belly, and even how our skin touches our clothing. We might also notice other things like the sounds of a truck passing by, a breeze, or how our buttocks contact the seat. That’s all okay because we’re not trying to block anything out.
Our mind will still generate thoughts, and sometimes these thoughts will distract us from our sensory experiences. We might find ourselves planning tasks, replaying a conversation, or worrying about whether we’re meditating correctly. This is natural and can’t be stopped entirely. But when we realize we’ve been caught up in thoughts, we should let them go and bring our attention back to our body and breathing.
Newcomers, in particular, might get frustrated with constant thinking. Accepting that distraction is part of the process is an act of self-compassion. Each time we notice we’ve been distracted, it’s a chance to be kind to ourselves and gently return our focus to our breathing.
In our sitting posture, we have another opportunity to practice self-kindness. Holding the body tensely or in an unsustainable way can be unkind. For instance, people may try to sit cross-legged even if they aren’t flexible enough to do so comfortably. We don’t need to impress anyone; there’s no “perfect” posture. Comfort is key.
That said, slumping isn’t helpful either, as it compresses the chest and makes it hard to breathe properly, which in turn affects our attention. Look for a posture that feels both relaxed and upright. Think of sitting with a sense of dignity.
Lying down can also hinder mindfulness because it can make us drowsy or even put us to sleep. However, if an injury makes sitting upright difficult, meditating while lying down is fine—you’ll just have to work with the sleepiness.
Mindfulness helps us appreciate the simple miracle of being alive. It allows us to be a kind and compassionate presence for ourselves, not just during meditation, but in every aspect of our lives.