How to Meditate – a list

How to Meditate



Mindfulness of Breathing

Meditation Instructions

  • Take a position in which your spine is erect but relaxed.
  • If you are sitting in a chair, have your feet flat on the floor and your hands relaxed in your lap.
  • Let your eyes close gently.
  • Bring your attention into your body.
  • Become aware of your body sitting.
  • Feel your buttocks on the chair or cushion.
  • Feel the heaviness or lightness of your body.
  • Notice the different contact points…feet on the floor, hands in your lap, etc.
  • Now become aware of your body breathing.
  • Notice that your body breathes all by itself. You do not need to control your breathing.
  • Let your breathing be natural.
  • Feel the movement of your breath at the point that it is most noticeable; perhaps the rise and fall of your abdomen, or the in and out of air flow at the tip of your nose and upper lip.
  • Rest your attention on your breath at your chosen point for the entire session, returning to your breath when you notice that you are lost in future or past stories.
  • Stay with each breath for the entirety of the in breath, the entirety of the out breath, as well as the gap between.
  • Your mind will wander off, but as soon as you become aware that you have been thinking, simply pick up your attention and place it back on your breath. No need to judge…just return to the sensation of breathing.

Recommended Reading: The Issue at Hand, by Gil Fronsdahl is a short, clear introduction to the basics of dharma practice and study. It is a highly recommended resource. The book is available as a Kindle download from and as a free PDF file here. And here is the Spanish language version.