Print Print Comment Comment Add to Favorites
Log in to save to My Yoga Journal!
Add to Favorites
Bookmark Bookmark

Simple Meditation

This simple meditation as an introduction to mindfulness, or the state of nonreactive, receptive awareness that forms the heart of vipassana meditation.

By Mark Coleman

SimpleMeditation

Mark Coleman, a meditation teacher and the author of Awake in the Wild, offers this simple meditation as an introduction to mindfulness, or the state of nonreactive, receptive awareness that forms the heart of vipassana meditation.

Sit comfortably in an upright but relaxed position. Close your eyes and bring your attention to your nostrils.

As you breathe notice the subtle sensation of cool air passing into, and warm air passing out of, your nose. Without manipulating the breath, simply notice the sensation. Maintain your attention to every breath. Staying relaxed and mentally alert, become curious about each passing one as if it were your first.

If your attention wanders, simply notice the distraction and patiently return to the sensation of the breath. Your ability to stay present deepens by consistently returning to the current moment.

Do this exercise 10 minutes once or twice a day, gradually extending your sessions to 20 or 30 minutes each.


Print Print Comment Comment Add to Favorites
Log in to save to My Yoga Journal!
Add to Favorites
Bookmark Bookmark
Full Name
Address 1
Address 2
City:
State:
Zip Code:
Email (req):

Reader Comments

Me

Wouldn't this be considered anapana, which is used to develop the mindfulness necessary to move on to vipassana, but is not in face vipassana?

P.GANGAPPA

HOW ARE YOU

barb

Here is a simple one.

See All Comments »      Add a Comment »

Your Name:

Comment:

Stay Connected with Us!

Yoga Journal Live events
sd14 San Diego
Sheraton San Diego
July 10-14, 2014
Register
2014 new york live New York
Hilton New York
April 24-28, 2014
Register

More Events

Join Yoga Journal's Benefits Plus
Liability insurance and benefits to support
teachers and studios.
Learn More
Get 2 FREE Trial Issues and 4 FREE GIFTS
Your subscription includes
Yoga for Neck & Shoulders • Yoga Remedies
Yoga for Headaches • Calm, Cool, Collected
YES! Please send me my FREE trial issues of Yoga Journal
and my 4 FREE downloadable Yoga Booklets.
Full Name:
City:
Address 1:
Zip Code:
State:
Address 2:
Email (required):
Free trial offer valid for US subscribers only. Canadian subscriptions | International subscriptions