Guided practice
Meditation Guides
Clear, patient instructions for returning to the breath and settling into a steady daily sit, drawn from classical Theravada teaching.
The stages
Foundations of breath meditation
01
Breath awareness
Begin by noticing the breath as it enters and leaves the body. Let attention rest lightly at the nostrils or the abdomen, and return gently each time the mind wanders.
02
Mindfulness
As attention steadies, widen awareness to include the whole body and the quality of each moment. Notice what arises without judgment, and continue to anchor the practice in the breath.
03
Quiet contemplation
When the mind grows calm, allow a short period of stillness with no effort to direct it. Rest in the simple knowing of the present, and close the sit with a moment of reflection.
Sitting and steadiness
Posture, consistency, and the hindrances
Sit with the spine upright but relaxed, hands resting easily, and eyes lowered or softly closed. A stable posture supports a stable mind, and it is worth adjusting the seat or cushion until the body can be still without strain. Read slowly, and return to these instructions whenever the practice feels unclear.
Daily practice matters more than long sessions. Even ten quiet minutes, kept with patience, build a steady foundation. When restlessness, drowsiness, or doubt arise, name them plainly, return to the breath, and continue. These hindrances are part of the path, not signs of failure.