Home Practice February 8 - February 21, 2010

“Keep it simple, and stick to the present moment.”

~Ajahn Chah

If you are new to meditation, a daily practice can seem daunting if not impossible. We invite you to simply put a toe in the water by practicing for 3 minutes a day. This commitment to just a few minutes a day will have a deeper impact in the long run than sitting occasionally for a longer period of time.

• Find a quiet space and carve out the 3 minutes away from distractions or interruptions. Use a watch or set a timer so you can drop into the exploration without worrying about how long you’ve been sitting.
• Find your “seat”—comfortable, upright and alert. Like royalty!
• Take a deep centering breath, settling into the moment just as it is.
• Scan the body (head, shoulders, etc), staying alert to whatever sensations are present. Feel yourself as a physical body. If you are lost or not sure where to place your attention, direct your focus to the physical sensations of breath.
• Explore strong physical sensations and/or the desire to move with kindness. We are looking to cultivate stillness but if you need to move, do so with interest and curiosity, paying attention to the changing sensations before, during and after.
• You may wish to end the sitting with a bell, a small bow to your practice or an ”om”.

If you already have a regular practice, look for one small way you might deepen or expand your practice.

Reflecting: Many people find journaling or keeping track of their experiences to be a helpful tool in building a practice. We encourage you to keep a notebook next to your chair or cushion as well, consider sharing your experiences or questions on this blog.

Support Letters: At the end of each week we will send, via email, a short note in service of your practice. We may pose a question for you, remind you of helpful hints or suggest ways to deepen your practice. The letter is intended as a support—use it this way! It is not meant to be an additional burden.