Experiment with posture. Sometimes, very slight adjustments can ease discomfort.

You might also want to try different types of meditation cushions and benches; or see hot it feels to sit in a chair

Use what might otherwise be considered “dead” time (eg. in your car, or waiting for someone to show up for an appointment) to focus your awareness on your immediate experience. If you find it helpful, use your breath as the primary object of concentration. This practice will help you to expand the sense of presence and connection you’re developing in formal meditation into your everyday activities.

Adapted from Insight Meditation: A Step-by-Step Course on How to Meditate with Sharon Salzberg and Joseph Goldstein, an interactive learning program from Sounds True.

Commit to Sit: Tricycle’s 28-day meditation challenge

Introduction

Working with Aversion

The Five Precepts

Working with Metta

Week 1: The Breath

Working with Sense Doors

Week 2: The Body

Seated Meditation Tips

Week 3: Emotions & Hindrances

Working with Hindrances

Week 4: Thoughts

Meditation Supplies

Posture

7 Simple Exercises

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