A simple guide to mindfulness meditation in the seated position - copyright - all rights reserved - for educational and informational puposes only - not for commercial use (except by the copyright holder)

1. A SIMPLE FORM OF
MINDFULNESS MEDITATION
Copyright © 2011 by Dr Ian Ellis-Jones
Mindfulness and Meditation Trainer and Instructor
Mindfulness involves the regular use and practice throughout the day of certain proven
beneficial and professionally endorsed practices, principles, ideas and thought forms of
which Mindfulness Meditation (also known as Insight Meditation) forms an integral part.
Mindfulness is simply the presence of a calm, alert, steady, deliberate but gentle and
choiceless (that is, accepting, non-judgmental and imperturbable) awareness of, and
bare attention to, the action of the present moment ... one’s body, body functions and
sensations, the content of one’s consciousness (thoughts, feelings, images, memories,
etc) and consciousness itself. Mindfulness is training in self-culture, self-improvement
and self-help.
The benefits of Mindfulness, and Mindfulness Meditation, may include reduced blood
pressure, cholesterol and muscle tension, as well as improved cognitive functioning,
memory, attention to detail, alertness, a more stable and steady mind, and an enhanced
ability to cope with and release stress, relate to other people better, negotiate better,
resolve disputes in a rationally humane manner, and so forth. The medical journals are
full of scholarly articles attesting to the proven benefits of Mindfulness in the workplace.
What follows is a very simple or basic form of Mindfulness Meditation for use at home,
in the office ... or anywhere for that matter:
1. Sit up in a chair (alternatively, sit on the floor Burmese style, cross-legged, or in a
half-lotus or full lotus position) … straight back … feet flat on the floor (if seated
on a chair).
2. Gently hold your hands in your lap or alternatively lay your palms up (or down) on
your thighs. Feel, without any resistance, the weight of your body on the chair or
floor.
3. Close your eyes lightly, and take several deep cleansing breaths. Turn your mind
"inwardly" and silently.
4. Start breathing in an even pattern, and continue this pattern throughout the
period of your meditation. Let your breath go slow and deep … into the centre of
your being. Let your awareness gradually fill your body. Notice where your breath
is most vivid.
5. Be mindful of and follow the rise/expansion and fall/contraction of your lower
abdomen. Alternatively, you may wish to be mindful of and follow your
breathing ... that is, your in-breath and out-breath. (If you choose the latter,
simply be mindful of your breathing, fixing attention at that point in the nostrils
against which the breathing air strikes on its in-breath, but do not follow the
breath along its way.) Either of the above is known as your “anchor” or “primary
object of meditation”. Your anchor helps you to remain fixed and focused in, and

2. to be mindful of, the moment. We need an anchor because we can’t focus our
mind on every changing moment without a certain degree of concentration to
keep pace with the moment.
6. Be with the moment. Be embodied in the moment. Whenever a body sensation,
sense perception, thought, feeling, emotion, image, plan, memory, reflection or
commentary arises, do not resist it or try to expel, drive it away or change it.
(Remember and practise the “law of non-resistance”: “Whatever you resist,
persists”.) Don’t try to actively bring thoughts or feelings up.
7. Simply observe and notice, with passive detachment, and without attitude,
comment or judgment, what your body (including your mind) is experiencing -
label it if you wish - and immediately return to your anchor ... that is, return to
following either your abdominal movement or your breath. Wait and see what
comes up next.
8. Rest in choiceless awareness ... moment by moment ... that is, keep your mind at
the level of bare attention, without judgment, evaluation, self-criticism or
condemnation. Let it be. (You must first "let be" before you can successfully "let
go" all over) Observe directly and objectively ... with "effortless effort". Let your
mind be peaceful ... undisturbed ... not restless. Maintain a "soft" acceptance of
whatever is.
9. Continue as above throughout the period of meditation. Remain poised and
relaxed at all times. A deeply relaxed person breathes about 5-8 times a
minute ... at the very most. Don’t rush off immediately at the end of the
meditation session. Evaluate the experience.
10. Practise meditation gently ... but steadily ... and regularly. Meditate, mindfully,
preferably twice daily … for about 15 minutes on each occasion. As with all
things, practice makes perfect ... and meditation practice is just that - practice.
Mindfulness Meditation is not about stopping the mind or stopping thoughts.
Mindfulness Meditation is about allowing thoughts to be present but not letting them run
you.
Mindfulness, and Mindfulness Meditation, bring to the surface of awareness, among
other things, that which was previously unconscious. We are then able to separate our
thoughts and feelings about ourselves from who we really are. We cease to identify with
our thoughts and feelings (especially the negative and self-destructive ones). We are
not thoughts or feelings which are but a passing stream which we merely observe. We
are entirely separate. Mindfulness helps us to “untie” our thoughts from their emotional
content and emotional reaction, thereby defusing, dissipating and short circuiting the
“hot stuff” ... especially “stuff” from the subconscious mind that we would otherwise act
upon.
In short, apart from relaxing us, Mindfulness “softens” the mind, making it more
accepting of whatever is, for whatever is, is best! Why? Because that is what is, and as
Krishnamurti said, “In the acknowledgement of what is there is the cessation of all
conflict.”