7 Key points to remember

In these videos, Sogyal Rinpoche reminds us that meditation is really very simple, and Mingyur Rinpoche gives some important advice for beginners.


Here’s a recap of some of the key things to keep in mind when you start a meditation session.



• Back straight

• Hands on knees or in your lap

• Shoulders spread

• Chin slightly lowered

• Mouth slightly open

• Eyes open, gazing slightly downward



Sit comfortably—body still, breathing naturally, mind at peace

Let thoughts and emotions come and go, without trying to hold on to them

There’s no need for running commentary or analysis

Rest your attention lightly on the outbreath, or the object you’re looking at

When distracted, simply come back to the breath or the object

Relax—don’t be too tense, and don’t judge yourself


Just be...

• mindful of the breath or object

• aware of whether you’re distracted

• and stay open and spacious.


How long for?

We recommend that you meditate for at least 15 minutes each day.

Of course, if you want to sit for longer, or more than once a day, that’s absolutely fine.

The main thing is to find a routine that works for you.


Mental Attitude

When practising meditation, all you need to do is let go and relax.

Just rest, open, in the present moment, simply allowing whatever arises to rise.

Whatever thoughts, emotions or sensations come up, you don’t have to block them. But neither do you have to follow them. Simply allow yourself to be aware of them.

When you remain in this awareness, then you realize that you are much bigger than your thoughts, emotions and perceptions.

You don’t have to be afraid of your thoughts any more. Thoughts are not you. Emotions are not you. You become free of them, as you discover the confidence of your true nature.

So, do not follow after thoughts and emotions, but merely be aware of everything that passes through your awareness, as it is.

What we are doing is resting our mind in its natural awareness, completely unaffected by whatever arises.


Any questions?

If you want to ask any questions, or share your experiences and insights, you can visit our forum at any time

Now move on to
step 8: what meditation is not