Chris Maffey

Meditation 101

Borrowed from Dan Harris's book 10% Happier

  1. Sit comfortably. You don't have to twist yourself into the cross-legged position unless you want to. You can just sit in a chair. (You can stand or lie down, but the latter can lead to napping). Whatever your position, you should keep your spine straight, but don't strain.
  2. Feel your breath. Pick a spot: nose, belly, or chest. Really try to feel the in-breath and then the out-breath. Breathing deep and slow, saying in and out works for me
  3. This one is the key: Every time you get lost in thought - which you will, thousands of times - gently return to the breath. I cannot strss strongy enought that the forgiving yourself and starting over is the whole game. As Sharon Salzberg has written: "Beginning again and again is the actual practice, not a problem to overcome so that one day we can come to the 'real' meditation."

Metta Meditation Chant

May you be happy

May you be healthy

May you be safe

May you live with ease