Please visit Amazon Author Page at

Thursday, October 22, 2020

Mindfulness, Compassion, Non-Violence - Series 2


A simplified Mindful Meditation*



It is to silence the “mind” and to expand the “heart”.

Several masters tell us that meditation is not for bliss after death or for immortality, but to experience the immortal in us here and now with compassion and humility. It is to open the heart and the mind and experience the parts in the whole and the whole in the parts.


Find a location you are not likely to be disturbed

Sit in a comfortable position on the floor or a chair

Better to keep eyes closed to reduce distractions

Focus on the breath

Just observe the in-breath and the out-breath

Let it be just natural, except you are noticing it. You will be using breath as an anchor to come back to every time the mind wanders away

Every time you realize that the mind has wandered off, gently bring it back to the breath

Bring the mind to basic awareness of just being here and now,

Start with a short meditation – just 5 minutes, for example

Just the fact you devoted this time is great. Congratulate yourself for the effort

We will go into greater details, and for longer periods as we progress.


NOTHING, no goals to accomplish, no expectations, no grasping.

This sounds contradictory to what we said earlier. Is it not?

In the long run, we wish to reach a state of calmness of the mind and openness of the heart. For this session, for each session, it is best to go with small steps and an open, accepting mind. 

Accepting whatever comes at the sitting without being harsh on yourself, without judging.

Just Let it be

Grasping and reaching are the opposites of what meditation masters teach.

This is the simplest, but not so simple. In the next essay, I will give steps to go from observing the breath to observing sensations in the body associated with breath and to awareness of being alive and awake.

You can start your practice by using the link here and listening to the voice of Rev.Thich Nath Hanh.

 ·         A disclaimer: If anyone is looking for meditation techniques that will lead to “bliss” or “nirvana” or some special states of physical feats, they will be disappointed with these blogs.

No comments: