![]() ![]() In the center of these waves, feel your breathing, your life-breath. Allow yourself to become more and more still. Be aware of the waves and rest seated in the midst of them. Allow them all to come and go, to rise and fall like waves of the ocean. Then notice what sounds and feelings, thoughts and expectations are present. Let your mind be spacious and your heart be kind and soft.Īs you sit, feel the sensations of your body. ![]() ![]() Close your eyes gently and begin by bringing a full, present attention to whatever you feel within you and around you. Let yourself sit upright with the quiet dignity of a king or queen. ![]() Be seated on a cushion or chair, taking an erect yet relaxed posture. “To begin meditation, select a quiet time and place. They’re posted here with a deep bow of gratitude*. These instructions are from Jack’s 1994 Buddha’s little instruction book. More about his many books and ongoing teaching here. He has taught meditation internationally since 1974 and is one of the key teachers to introduce Buddhist mindfulness practice to the West. Jack Kornfield trained as a Buddhist monk in the monasteries of Thailand, India and Burma. ![]()
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