Eyes Open or Closed?
Both are used in Buddhist traditions. Beginners often find lightly closed eyes easier, while some traditions favor a soft downward gaze. Use whichever supports alertness without strain.
A Simple 10-Minute Meditation
- Sit in a stable position. Use a chair or cushion. Keep the spine comfortably upright rather than rigid.
- Let the body settle. Relax the face, shoulders, hands, and belly.
- Choose one object. For beginners, the natural breath is usually easiest.
- Notice the breath. Feel breathing at the nostrils, chest, or abdomen without deliberately changing it.
- When the mind wanders, recognize it. Thinking is not a failure.
- Return gently. Bring attention back to the breath without arguing with yourself.
- Finish slowly. Notice the body and surroundings before standing up.
A Timing You Can Follow
- Minutes 0–1: Arrive
- Feel the chair or cushion supporting you. Let your shoulders soften.
- Minutes 1–9: Stay with the breath
- Choose one place where you feel breathing. Each time you notice a thought, gently return to that sensation.
- Minutes 9–10: Finish
- Notice your whole body and the sounds around you. Choose one small way to bring patience into the rest of your day.
A simple timer can help. If ten minutes feels too much, use the same approach for five minutes.
How Long?
Five to ten minutes daily is more useful for a beginner than an ambitious hour that becomes unsustainable. Consistency matters more than impressive duration.
What Should You Do with Thoughts?
Do not try to suppress every thought. The basic training is to notice that attention has moved, then return. Over time, this builds familiarity with the difference between having a thought and automatically following it.
Sources and Further Reading
These published teachings provide further context. The short exercises on this site are introductory suggestions, not quotations from the source texts.