Eventually, meditation will show up in our daily experience.  With practice, it comes to us as sensations of being extra “awake” or aware in ordinary moments. At a street crossing we notice the beautiful clouds.  Chopping vegetables becomes pleasure.  The cry of a child holds love and music.  Our consciousness expands.  We settle down.  Time is different.  These aren’t “always” experiences…just different ones.  Pleasurable by-products of simply practicing.  A way to change the world.

Get fully present to begin.  Rest the mind by turning to sights, sounds, smells, touches, tastes.  Incense is great for this.  As we attend these “present sensory modalities” our jumpy, urgent thinking eventually calms (even fades away) and we’re more fully in the present moment. Less reactive.  More peaceful.  Simple.

Assume a comfortable posture sitting up as straight as possible without stress.  Keep your spine straight and let your shoulders drop.  “Lotus” position is ok, just not necessary.  A chair works fine. Lying down is ok.

With eyes open, gaze without focus at a point in the near distance 3-8 ft.  Become aware of breathing, and allow this to relax you.

Notice your belly rising or expanding gently on the in breath and falling or receding on the out breath as if you were riding the waves of your own breathing.  This is “getting centered” using the breath.

When you notice your mind has wandered away, come back to the “present modality” sensations.  Your breath entering and leaving.  Your butt on the pillow.  The aroma of incense.  Allow yourself to say silently “just thinking”, and let go.  Thoughts will come…and go.  Over and over.  Some call this meditation.

Throughout, our self-talk must be kind.  Gently nudging ourselves back to the present again and again is our only goal.  Let self-judgment fade away.

Forget about progress.  Just do this10-15 minutes at a convenient time every day.