Buddhist Meditation Techniques for Beginners

3. When You Hear a Sound

During beginner meditation, you may hear birds, voices, or other ambient sounds. You don't need to seek out these sounds or push them away. 

If a sound becomes prominent and draws your attention away from your awareness of the abdomen, silently note three times: 

"Hearing… hearing… hearing…" 

Then gently return to the awareness of your sitting body. Acknowledge that you are seated, and resume noting "rising" and "falling." In mindfulness practices, you do not need to wait for the sound to cease before returning to your meditation techniques.

4. When Thoughts Arise 

Your mind may drift to memories of the past, plans for the future, or a continuous stream of thoughts. When you notice that you are thinking, do not criticize yourself or follow the narrative. 

Silently note three times: 

"Thinking… thinking… thinking…" 

Then gently return to your sitting posture, observing the rising and falling of the abdomen. If another thought arises, simply acknowledge it and return to your awareness. Recognizing that the mind has wandered is a natural part of Buddhist meditation, not a failure.

5. When an Experience Is Unclear 

Sometimes you may notice a sensation or experience but can't identify it clearly. There’s no need to analyze it or search for an exact explanation. 

Silently note three times: 

"Knowing… knowing… knowing…" 

Here, "knowing" means recognizing that something is being experienced, even if you cannot label it distinctly. 

Then return to the awareness of your sitting body and resume noting "rising" and "falling." The practice is to acknowledge what becomes noticeable without embarking on a narrative, and then return to your central focus. You do not need to keep searching for something new to observe in your mindfulness journey.