Getting started with meditation.

Meditation begins simply by taking your seat and allowing yourself to arrive. There is nothing special to achieve and nowhere else to go. For a few moments, you are invited to rest in awareness and meet your experience just as it is.

Our sittings include quiet meditation, gentle guidance from our guiding teacher, and opportunities to learn from visiting teachers who share different perspectives within the contemplative traditions. There will also be time for questions and quiet reflection with our guiding teacher.

Taking Your Seat

Sit on a cushion or chair with the body upright yet relaxed. Let the spine lengthen naturally and the shoulders soften. Allow the hands to rest comfortably. Take a moment to feel the body sitting here.

Arriving

You may wish to acknowledge why you have come to practice. Let this intention rest quietly in the background.

The Breath

Bring gentle attention to the breath as it moves in and out of the body. There is no need to control the breathing—just notice it. When the mind wanders, as minds do, patiently return your attention to the breath.

Letting Experience Unfold

Thoughts, feelings, and sensations will appear and pass. Rather than pushing them away or holding onto them, simply notice them. Like clouds moving through a wide sky, they come and go on their own.

Closing the Practice

As the meditation comes to an end, take a moment to notice how you feel. Acknowledge the time you have given to practice. Then gently widen your awareness and continue into the next part of your day.