The basics of sitting meditation

What is meditation? The answer to this question may change depending on who you ask.

I recommend you read this wikipedia article:

The central fact is, that once you start your formal sitting practise you very quickly learn that your mind is anything but calm and quiet. In order to reach such a calm, quiet and peaceful state of mind it takes a lot of training. And in order to actually train your mind, it takes a solid motivation. So: What motivates you?

By the time you are actually ready to start a formal practise, every day, five days a week, year in and year out, we recommend you to do this:

1. Find your motivation. It may change over time and it is important to always know your motivation. It will help you through the difficult times.

2. Work with your sitting posture. Straight back, solid grounding, open breath, relaxed body state, feeling of dignity.

3. Build up your 15 – 30 minutes of formal practise. There are many ways to do this and I will explain more in a following post. Find a focus, stick to it until you decide a new focus.

Text Anne Moloney, 27.07.2018
Photo: Grethe Damon



My mindfulness practice


Every day I sit and do my practise for 25 minutes. I have done that since 2007, so if we count it up and add the practise from courses and retreats – well it sums up to some 1700 hours in all of practising for my part. They say that if you should really know how to do something you should practise at least 10.000 hours – but anyway, I have done some practise in my time.

I recommend you to find a spot where you sit every time you are doing your practise. It can be a chair or a cushion, something and somewhere that suits you and where you have undisturbed time. Mobile phone turned off, of course.
If you are practising how to swim or how to shoot – whatever – you cannot have your phone on, can you?

I like to have a lit candle and a fresh flower to support me in my practise. So, I recommend you to do the same.

I recommend a completely upright position, no pleasant leaning back in pillows!!  If you actually are very tired, it is better to take a power nap – always be aware of having your needs met.

If you want support for your practise I recommend you to join me on my Silent Saturdays, I run a donations based gift economy and you can follow the link and read more about this possibility for you. Silent Saturdays


Upload 25.06.2017, all rights reserved. Anne Moloney