Practice of sitting meditation

Sitting meditation is one of the best known and most accessible ways to cultivate mindfulness.

It consists of adopting a comfortable and stable posture, and directing the attention towards a chosen focus, with the aim of developing awareness of the present moment and learning to relate to thoughts and emotions in a more equanimous way.

Finding a Posture

To begin, you can simply sit on the floor, using a cushion or blanket for comfort if necessary, or in a chair.

Traditional postures such as the lotus or half-lotus are options, but the key is to find a position that allows you to keep your back upright without tension and that can be held for the duration of the meditation.

Some people prefer to sit on a cushion so that the hips are slightly higher than the knees, or use meditation benches designed for this purpose.

What is important is stability and relative comfort.

The Focus of Attention

Once the posture is established, an anchor is chosen for attention.

A common focus is breathing, observing the sensations of air entering and exiting through the nostrils, or the movement of the abdomen.

However, the focus can also be on bodily sensations, environmental sounds, or even mental activity itself.

The goal is not to eliminate thoughts. But to observe them without getting caught up in them.

Thought Management and Mental Wandering

It is natural for the mind to wander during meditation; thoughts, memories, plans or emotions will arise.

Mindfulness practice is not about suppressing these thoughts.

But rather in recognizing them when they appear, without judgment, and then gently redirecting attention to the chosen focus (e.g., breathing).

Every time you notice that the mind has been distracted and bring it back, you are exercising the mindfulness "muscle".

There is no "right" or "wrong" way to meditate in this sense; the key is the intention to be present and the practice of returning to focus again and again.

Over time, this practice can help one develop a greater distance from one's thoughts, observing them as passing mental events rather than identifying completely with them.

This can be particularly helpful in reducing rumination and worry.

Purpose and Benefits

Sitting meditation, practiced regularly, can help reduce stress, increase the ability to concentrate and promote greater calmness and mental clarity.

The goal is not necessarily to reach a state of "no mind" or absolute emptiness. Rather, it is to develop a greater awareness of one's own inner experience and to learn to be present in a more equanimous and awakened way in daily life.