3 Your first meditation session

As the Tibetan teacher Mingyur Rinpoche explains, when you meditate, you are giving your mind a job—and gradually, as the mind becomes more and more familiar with its job, a natural and powerful transformation occurs.


Now it’s time to try meditation for yourself.

To get used to the experience of being in the present moment, begin by sitting for five minutes.

Just sit comfortably, your body still, breathing naturally.

Let your thoughts come and go, without trying to hold on to them or follow after them.

Try not to have too much hope or expectation about what you might experience or achieve.

You can start now...

Five minutes a day

Give this a try for a few days, with one five-minute session each day.

Then, as you get more used to meditation, you can gradually increase the length of each session, or sit more than once each day.

If you find it useful, after a session you can note down what you have found easy or challenging, plus any insights you have about your meditation practice.

Meditation Experiences

When people begin to meditate, they often say that their thoughts are running riot, and have become wilder than ever before.

This is a good sign.

Far from meaning that your thoughts have become wilder, it shows that you have become quieter, and you are finally aware of just how noisy your thoughts have always been.

It’s said that at the beginning, thoughts will arrive one on top of another, uninterrupted, like a steep mountain waterfall.

Gradually, as you perfect meditation, thoughts become like the water in a deep, narrow gorge.

Then they become like a great river, slowly winding its way down to the sea.

Finally, the mind becomes like a still and placid ocean, ruffled by only the occasional ripple or wave.

The fifth stage is that of perfect stability, which is described as an oil lamp not blown by the wind, resting bright and clear, unmoved by anything.

So meditation is a gradual process.

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 4: getting to know your mind

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