Beginner's Meditation

6. Begin with About 15 Minutes of Sitting Meditation

For your first sessions of beginner's meditation, aim to sit for about 15 minutes. Follow the instructions gently, without measuring your success by how calm you feel.

When the time is complete, do not stand up immediately. Notice your intention to move. Slowly open your eyes, move your hands and feet, and rise with awareness.

If you experience numbness or pain, adjust your posture carefully. You don't need to force yourself to stay still for the full time.

7. Practice Walking Meditation for About 15 Minutes

Choose a clear, level path where you can safely practice walking meditation back and forth. Stand comfortably upright, lower your gaze slightly toward the path ahead, and recognize that you are standing.

Begin walking slowly, at a pace that allows you to maintain your balance comfortably. Match each silent phrase to the actual step:

As your left foot moves forward, note "left stepping."

As your right foot moves forward, note "right stepping."

Feel each foot's movement and its contact with the ground. The purpose is to experience the movement, rather than merely repeat the words.

At the end of the path, stop and become aware of standing. Turn slowly and mindfully, then begin walking in the other direction.

If a sound or thought draws your attention away, acknowledge it as you did during sitting meditation. Then return to the awareness of your walking body and the next step.

Continue for about 15 minutes. Afterward, if you have time and feel comfortable, you may return to sitting meditation; alternate between sitting and walking this way.

8. Increase the Duration Gradually

With regular practice, the movements and the process of returning your attention may become more familiar. When you feel ready, gradually increase each sitting or walking period from 15 minutes to 20 minutes, and later to 30 minutes.

For this introductory practice, keep each individual sitting or walking period to no more than one hour.

You don't need to increase the duration every day or compare yourself with others. Practice at a pace that supports steady awareness and suits your body and mind.

As you continue, you may begin to notice physical sensations and mental activity more clearly. Some people notice changes within a few days; others take longer. You don't need to expect a special experience. Observe what is present. If something is unclear, discuss it with your meditation teacher.