Thich Nhat Hanh on How to Sit

Set aside a room or corner or a cushion that you use just for sitting.

The sound of a bell is a wonderful way to begin sitting\r\nmeditation. If you don’t have a bell you can download a recording of the sound\r\nof a bell onto your phone or computer.

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When you sit, keep your spinal column quite straight, while\r\nallowing your body to be relaxed. Relax every muscle in your body, including\r\nthe muscles in your face. Consider smiling slightly, a natural smile. Your\r\nsmile relaxes all your facial muscles.

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Notice your breathing. As you breathe in, be aware that you\r\nare breathing in. As you breathe out, notice that you are breathing out. As\r\nsoon as we pay attention to our breath, body, breath and mind come together.\r\nEvery in-breath can bring joy; every out-breath can bring calm and relaxation.\r\nThis is a good enough reason to sit.

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When you breathe in mindfully and joyfully, don’t worry\r\nabout what your sitting looks like from the outside. Sit in such a way that you\r\nfeel you have already arrived.

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It’s wonderful to have a quiet place to sit in your home or\r\nworkplace. If you are able to find a cushion that fits your body well, you can\r\nsit for a long time without feeling tired. But you can practice mindful sitting\r\nwherever you are. If you ride the bus or the train to work, use your time to\r\nnourish and heal yourself.

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If you sit regularly, it will become a habit. Even the\r\nBuddha still practiced sitting every day after his enlightenment. Consider\r\ndaily sitting practice to be a kind of spiritual food. Don’t deprive yourself\r\nand the world of it.

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Adapted from How to Sit by Thich Nhat Hanh © 2014 The\r\nUnified Buddhist Church. Reprinted with permission of Parallax Press, the\r\npublisher.

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By LION'S ROAR

Thich Nhat Hanh