Cahaba River Sangha
A Plum Village Meditation Community in Birmingham, AL
How To Meditate
How to Practice Meditation
Become aware of 3 points of contact of your body on a cushion, bench, or chair.
Sit upright and straight but relaxed.
Relax your hands where ever they feel comfortable.
Close your eyes gently, or leave them half-open if you are tired.
If our legs or feet fall asleep or begin to hurt during the sitting, we are free to adjust our position quietly.
In the beginning, just feel where you feel your breath—maybe in your stomach, nose, or elsewhere and just rest your mind there.
We can maintain our concentration by following our breathing and slowly, and attentively change our posture.
Mindfull Breathing
Our breathing is a stable solid ground that we can take refuge in. Regardless of our internal weather – our thoughts, emotions and perceptions – our breathing is always with us like a faithful friend.
Whenever we feel carried away, or sunken in a deep emotion, or scattered in worries and projects, we return to our breathing to collect and anchor our mind. Mindful breathing helps us go back to the island of self.
We feel the flow of air coming in and going out of our nose. We feel how light and natural, how calm and peaceful our breathing functions. At any time, while we are walking, gardening, or typing, we can return to this peaceful source of life.
We may like to recite:
Breathing in “I know that I am breathing in”
Breathing out “I know that I am breathing out”
We do not need to control our breath. Feel the breath as it actually is. It may be long or short, deep or shallow. With our awareness, it will naturally become slower and deeper.
Conscious breathing is the key to uniting body and mind and bringing the energy of mindfulness into each moment of our life.
Getting started
How to Meditate
by Sister Chân Không, Plum Village
What is Meditation?
by Yongey Mingyur Rinpoche
Mindful Breathing
Article by Thích Nhất Hạnh
