* Sit up in a chair (alternatively, sit on the floor Burmese style [see photo below], cross-legged, or in a half-lotus or full lotus position) … straight back … feet flat on the floor (if seated on a chair).
* Gently hold your hands in your lap or lay your palms up (or down) on your thighs. Feel, without any resistance, the weight of your body on the chair or floor.
* Close your eyes lightly, and take several deep cleansing breaths. Turn your mind "inwardly" and silently.
* Start breathing in an even pattern, and continue this pattern throughout the period of your meditation. Let your breath go slow and deep … into the centre of your being. Let your awareness gradually fill your body. Notice where your breath is most vivid.
* Simply observe and notice, with passive detachment, and without attitude, comment or judgment, what your body (including your mind) is experiencing - label it if you wish - and immediately return to your anchor ... that is, return to following either your abdominal movement or your breath (as per above). Wait and see what comes up next. Let your mind penetrate whatever sensation, etc, arises ... or whatever be your predominant experience ... in the moment ... from moment to moment.
* Rest in choiceless awareness ... moment by moment ... that is, keep your mind at the level of bare attention, without judgment, evaluation, self-criticism or condemnation. Let it be. (You must first "let be" before you can successfully "let go" all over.) Observe directly and objectively ... with "effortless effort". Let your mind be peaceful ... undisturbed ... not restless. Maintain a "soft" acceptance of whatever is.
* Avoid "noting" or "labelling". Although some Mindfulness instructors and practitioners teach and advocate "noting" and "labelling", my own view - which is not an original one of mine - is that making a mental note of, or labelling, what is occurring tends to result in the formation and arising of thoughts, ideas, concepts and images ... that is, mental phenomena ... which prevent you from having an immediate and direct access to reality, that is, to what is occurring in the moment from one moment to the next. How? Because the consciousness which tends to arise from the act of noting or labelling is one of an event in the past, which has gone, but which is nevertheless re-experienced as an after-thought or a memory. Please remember this fundamental principle: your mindfulness should be simultaneous with the occurrence of touch or sensation. Dwell in the sensation of the moment. Watch that sensation ... without thinking any tought connected with the sensation ... that is, without judgment, evaluation, self-criticism or condemnation. (Having said that, I do not altogether eschew "noting" and "labelling". At times, noting or labelling can assist where a sensation is particularly persistent or troublesome, but it is not, in my view, something to be done routinely. Indeed, it should, in my view, be done very rarely, if at all.)
* Continue as above throughout the period of meditation. Remain poised and relaxed at all times. A deeply relaxed person breathes about 5-8 times a minute ... at the very most. Don’t rush off immediately at the end of the meditation session. Evaluate the experience.
* Practise meditation gently ... but steadily ... and regularly. Meditate, mindfully, preferably twice daily … for about 15 minutes on each occasion. As with all things, practice makes perfect ... and meditation practice is just that - practice.
One final, most important, matter. Mindfulness Meditation needs to be brought into every aspect of one's daily life. In the words of Lama Yeshe, "Whether you are walking, talking, working, eating ... whatever you do, be conscious of the actions of your body, speech and mind."
HOW TO DO A WALKING MEDITATION ... MINDFULLY
WALKING THE LABYRINTH WITH MINDFULNESS