Zen · Short · 4:50 · noticing
What Is Meditation?
Start Here lesson 1.
Show notes
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Start Here lesson 1.
Transcript
What Is Meditation
Welcome. This is a simple beginning. There is nothing you need to do right now except be here.
[Pause 3s]
Meditation is not about emptying your mind. It is not about achieving a special state. It is about sitting with whatever is already here — your thoughts, your breath, the sounds around you — and letting it all be exactly as it is.
[Pause 5s]
For now, find a position that feels comfortable. Sitting or lying down — whatever lets your body settle. You do not need to hold yourself rigidly. Just be upright enough to stay alert, relaxed enough to let go.
[Pause 5s]
Close your eyes if that feels right. Or soften your gaze toward the floor.
[Pause 8s]
Notice your breathing. You do not need to change it. Just notice the sensation of air moving in and out. The rise and fall of your chest. The slight coolness at the nostrils.
[Pause 5s]
This is all meditation is. Noticing. Being present to what is happening, without needing to fix it or figure it out.
[Pause 2s]
I will now let you sit in silence for several minutes. There is nothing more to follow right now. I will return when the time is right.
[Silence 1m]
If your mind wanders — and it will — that is completely fine. That is not a mistake. The moment you notice your mind has wandered, that noticing is the practice. Just come back. No judgment.
[Pause 2s]
Stay with this. I will be quiet for a while.
[Silence 1m]
In the remaining time, simply sit with your breath. There is nowhere else to be.
[Pause 2s]
[Silence 30s]
Gently bring your attention back to the room. Feel the surface beneath you. Hear whatever sounds are around you.
[Pause 5s]
When you are ready, open your eyes.
[Pause 3s]
[Silence 3s]