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How Meditation Works
You will learn two things in the first week. A one minute Present Return for daily life. And the minimum form and mindset you need for a Daily Sit.
This first week teaches the form and mindset of sitting and the habit of returning to the present moment. We will do one session per day, and each session will start with a few minutes of instructions, and then a few minutes to sit in silence.
On Day 1 you learn what I call a Present Return. One minute. Six breaths. Fingers keep the count. It will help you to return to the present moment in ordinary life.
From Day 2 to Day 7 you learn the basic skills you need to build a daily sitting practice.
How To Study: you can read through each page here, or listen to the guidance. Each guided session ends in a short sit so you can immediately practice what you heard. Your only homework each day is to apply the Present Return in daily life.
Day 1 · Just Sit
Meditation is already within you. Nothing extra to learn. Nothing to gain. On day one we cover the bare minimum you need to know to sit. Plus your first Present Return.
Day 2 · Posture
Posture matters. A chair is fine. Sit upright, then let the shoulders drop. The seat takes the weight. The form is how you stay present.
Day 3 · Eyes
Eyes slightly open, if you can. Let them rest a little ahead and down. Not staring. Not looking at one thing. Stay in the room.
Day 4 · Hands
Let the hands be still. In the lap is enough. Or in the Cosmic Mudra position. Rest them so they stop fidgeting, then forget about them.
Day 5 · Breath
Leave the breath alone. Do not count it. Do not drive it. Long or short as it comes. The breath is not a project.
Day 6 · Thoughts
Thoughts come. Let them be. Do not chase. Do not fight. Come back. Your Present Return should start to make sense now.
Day 7 · Closing
One breath, a sway, a bow. How to close the sit and walk. Don’t suddently get out of meditation posture, unfold from it gently.
Continue : Your Way
One theme, then you sit. After the first week, Your Way offers one idea at a time, then silence. Let Curiosity serve the sit. Let yourself be guided to deepen your practice.
P.S. If this all feels like too much work, try a short 1-minute meditation.
Thank you for sitting. Sitting today is the whole thing. You did it. Congratulate yourself! No regrets about the past. No plans for the future. This is it.
