Basic seated meditation

Seated meditation is the basic practice of nearly every contemplative tradition. It doesn't require emptying the mind — the goal is to notice when the mind wanders and to come back. Every return is a repetition. That's the training.

How to practice

1
Sit on a chair or on the floor, back straight but not rigid. Rest your hands on your knees.
2
Close your eyes or rest your gaze at 45 degrees toward the floor.
3
Bring your attention to the sensation of breathing. Not the concept of breathing: the physical sensation — the air at the nostrils, the chest rising.
4
When a thought arrives, notice it. No need to fight it or follow it. Just: 'Ah, a thought.' And come back to the breath.
5
Every time you come back after a distraction, that's a successful repetition. Not a failure.
6
After 10 minutes, gently open your eyes. Wait a moment before resuming your activity.