- Breathing in a natural way, place your attention on the breath, just noticing the in breath and out breath without internal comment. If you wish, you can count your breaths up to 10 on each exhale, then start over again, as a way of helping you to stay with the meditation.
- During the meditation let your feelings and thoughts come and go without mental comment or judgment. If a particular feeling or thought is particularly strong just breathe and stay with your meditation. At first, you’ll probably notice how active your mind is. That’s okay, it’s natural for your mind to have thoughts. When you just notice what the mind does it often helps the mind to calm on its own.
- Once you feel you have a little stability with this technique you may want to drop in one of the ancient meditation questions or sayings as one part of your meditation. Here are a few pocket koans that have been helpful to people in their meditation.
- Everyday is a good day
- Each branch of coral reflects the moon
- This is the stone drenched with rain that points the way
4. At the end of the meditation, gather the warmth and energy of the meditation toward the center of your body. Let it gather. Next, send the meditation out to the people you are close to, your family and friends. Then, to someone you are having difficulty with, or, to an area of your life you would like to nurture. Next, send it out to the oceans and rivers, mountains, animals, birds and all beings. Blessing: "May the peace that surpasses all understanding live in our hearts and minds."