Day 7 · Closing
How to Finish — And Carry It
One deep breath, a bow, a sway to center. Then just sit. Do the reverse to come out of the sit.
You already know how to start the sit. Now I will teach you to finish it.
Form. One deep breath to begin, a sway to center, and how to get up and walk.
Mindset. Closing is part of sitting. Not extra. The same care you bring to sitting, you bring to the start and the finish.
Start : One Breath and Sway
Quietly make a deep exhalation and inhalation. Mouth slightly open, exhale smoothly from the abdomen, then close the mouth and breathe naturally through the nose. Take one breath, then let the breath be ordinary.
Place your hands palms-up on your knees and sway left and right. First large, then smaller, then still. That sway is how you arrive at the center of your seat. It is also how you leave your seat.
Then You Just Sit
You already know how to do the middle part of meditation; so you know the drill: Just Sit. Posture. Seat. Spine. Eyes. Hands. Breath. Thoughts. Distracted? Notice and return.
When thoughts come, let them be. When the body calls, come back to posture. Today you can aim for a slightly longer sit: 5 to 10 minutes.
Finish : Bow and Walk
When you finish, make a little ceremonial bow. Place your hands palms-up on your thighs and sway again, take a deep breath, then unfold slowly. Do not stand up abruptly.
If you can, walk around a little bit. There is a traditional walking form of meditation called kinhin that is typically done after a meditation session. It helps with blood circulation.
Keep Going
Seven days were enough to get started: posture, seat, spine, hands, eyes, breath left alone, thoughts left alone.
To keep going all you need to do is to keep showing up. Most people find this to be harder than it seems.
Just Sit is easier said than done. If you want some company and want to deepen your understanding of meditation, I invite you to continue with the Your Way program.
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.
