Though posture is important, we should remember that we can meditate not only sitting but also lying down, walking, eating, exercising, driving a car, brushing our teeth, etc. Meditation is about awareness not about posture. The proper sitting posture just allows our bodies to best be in the state of Relaxed Alertness so we can concentrate on developing our awareness, staying awake and alert, and deepening our sense of relaxation. So, feel free to modify the posture to best serve your specific body needs.

Breathing Meditation

· Be aware of your breath, don't adjust it.

· Let go of judgments, both on the cushion and in relation to your practice.

· Your breath may be deep or shallow; it doesn't matter; just be aware of it.

· Let go of ‘distractions' by moving back to awareness.

· When thoughts come in, honor them and move back to awareness.

· Always come out gently and slowly. If you can, try to do something simple after practicing, like the dishes, or laundry.

· See if you can bring your awareness into whatever you are doing after your formal practice. This is “Expanding your field of practice”.

· Emotions, impatience, anxiety, boredom, etc. may surface. Work with them by moving back to awareness.