Resting in Awareness/Mindful Awareness

When first attempting meditation or other mindfulness practice, many beginners think that they must clear their minds or force their thoughts in a single direction. However, mindfulness isn't about what we think (or don't think), but how aware we are of our thoughts.

Try this:

Sitting either in a chair or cross-legged on the floor, settle your body into a comfortable yet alert position. As best you can, sit with your back straight, your shoulders relaxed, and your arms folded on your lap or resting at your knees. If you are sitting in a chair, place both feet flat on the floor. You may bow your head slightly or face directly ahead. Close your eyes or let your gaze settle softly at some point in front of you.

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Take a few deep, slow breaths. Feel your body settle into the chair or ground with each breath out and rise gently with each breath in.

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Continue breathing for a few minutes. Pay attention to the rhythm of your breath, keeping your focus on the sound and sensation of the breath.

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Begin noticing your thoughts without judgment. Without trying to change, force, or censor them, notice what's going through your mind. Even when we're at 'rest', our minds are always busy. Don't label thoughts as 'good' or 'bad', 'pleasant' or 'unpleasant'. Even if our thoughts turn to something challenging, recognize they are just thoughts. They themselves can't harm us, and they are transitory.

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Don't dwell on any particular thought. Practice noticing and then letting go of each thought as an impartial observer. If you'd like, visualize your thoughts passing. They might be leaves floating down a stream as you stand at the shore watching, or maybe clouds drifting across the sky.

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If your focus drifts, bring your attention back to your breath. If you notice yourself getting caught up in a thought or dwelling on it, gently release it by re-focusing on your breath for a few moments. Once you've regained your focus, allow it to return to passing thoughts.