Mindful Practice Guide
Meditation is a path to awareness, reflection, and calm. This guide offers a brief introduction to sitting and walking meditation, providing a glimpse into the practices to help you begin your journey. It is not a complete guide, and you are encouraged to speak with the monks for detailed instructions, techniques, and best practices.
Even practices that focus on the breath are true meditation. The breath serves as an anchor for awareness, helping you notice thoughts, emotions, and bodily sensations without attachment. Over time, this creates the mental space for reflection, insight, and clarity. Meditation is not about stopping thoughts—it is about observing them, understanding them, and allowing the mind to become steady and attentive.
Sitting Mediation
Sitting meditation is a practice of stillness and presence. It cultivates mindfulness, calm, and insight while creating space for reflection.
How to Practice:
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Sit comfortably on a cushion or chair, keeping your back straight but relaxed.
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Rest your hands gently in your lap or on your knees.
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Close your eyes softly or maintain a gentle, downward gaze.
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Bring attention to your breathing - notice the inhale and exhale.
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When your mind wanders, gently return your focus to the breath. Thoughts are not distractions - they are opportunities to practice awareness.
Mindset:
The aim is alert, attentive awareness, not forcing stillness or falling asleep. Through mindful attention to the breath, you cultivate clarity, reflection, and insight into your own mind.
Walking Mediation
Walking meditation is a practice of mindful movement, integrating awareness into each step and carrying meditation into daily life.
How to Practice:
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Walk slowly in a quiet space, barefoot or in comfortable shoes.
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Focus on each step using simple, mindful labels: for example, “go” as you lift your foot, and “thus” as you place it down.
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Notice the shifting of weight, the movement of your legs, and the sensations in your feet.
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Maintain a relaxed, upright posture with a soft, forward gaze.
Mindset:
Keep your awareness present with each step. Allow thoughts to arise and pass without judgment, always returning attention to the sensations of walking. The mind should be grounded, alert, and open to reflection and insight.
Meditation is a practice of gentle discipline and self-discovery. Whether sitting or walking, the goal is to cultivate mindfulness, insight, and compassion, one step - or one breath - at a time.